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).
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