5 Layer Mexican Dip

A healthy dip for Sunday night football and other gatherings from our instructor Jessica.  Jessica is a registered dietician nutritionist with a Master's Degree in Sport's Dietetics from the University of Utah (MS, RDN).  She is also a certified specialist in sports dietetics (CSSD).

A healthy dip for Sunday night football and other gatherings from our instructor Jessica.  Jessica is a registered dietician nutritionist with a Master's Degree in Sport's Dietetics from the University of Utah (MS, RDN).  She is also a certified specialist in sports dietetics (CSSD).

5 Layer Mexican Dip

 

INGREDIENTS

   2 teaspoons olive oil

   1 medium onion, diced

   2 cloves garlic, minced

   1 (15.5-ounce) can black beans, preferably low-sodium, drained and rinsed

   1 tablespoon minced chipotle pepper in adobo

   4 tablespoons lime juice

   1/4 teaspoon ground cumin

   1 tablespoon water

   1/2 teaspoon salt

   2 cups corn kernels (10-ounce box frozen corn)

   1/4 cup chopped cilantro leaves

   2 ripe avocados

   4 medium tomatoes, seeded and diced (about 2 cups)

   1/4 cup thinly sliced scallion

   1 tablespoon finely diced jalapeno pepper, optional

   1/2 cup shredded extra-sharp Cheddar

 

DIRECTIONS

 

Heat the oil in a skillet over medium-high heat. Add onions and cook until they soften, about 3 minutes. Stir in the garlic and cook for 2 minutes more.

Put half of the onion mixture into a food processor with the black beans, chipotle pepper, 2 tablespoons of the lime juice, cumin, water and salt. Puree until smooth. Set aside.

Add the corn to the skillet with the remaining onion mixture and cook for about 3 minutes. Remove from the heat and stir in the cilantro leaves.

In a small bowl mash the avocado with the remaining lime juice. In a medium bowl toss together the tomatoes, scallion and jalapeno, if using. Season tomato mixture with salt and pepper, to taste.

Spread the black bean dip into the bottom of an 8 by 8 glass baking or serving dish. Top with the corn mixture, spreading it out to form a single layer over the beans, repeat with the avocado, then the tomatoes. Top with cheese. Serve with baked chips.

 

Per Serving:

Calories 140; Total Fat 8 g; (Sat Fat 2 g, Mono Fat 3 g, Poly Fat 0.7 g) ; Protein 5g; Carb 16 g; Fiber 5g; Cholesterol 6mg; Sodium 245 m

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