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“Super Bowl” Layered Dip

Black Bean Layered Dip

Cheryl Wixson
Heart-healthy black beans are mixed with chopped scallions, pickled jalapenos, salsa and spices in this layered dip.
Servings 12 1/2 cup servings

Ingredients
  

  • 2 15 ounce cans black beans, drained and rinsed (about 3 cups)
  • 4 scallions or 1 small onion, chopped
  • 1/4 cup salsa
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1/4 cup chopped pickled jalapeno peppers
  • 1 cup grated cheddar cheese
  • 1/2 cup drained yogurt * (or may use Greek yoguart or sour cream)
  • 1 1/2 cups chopped romaine lettuce
  • 1 cup salsa
  • 1 avocado chopped and coated with lime juice (to prevent darkening) or 1/2 cup guacamole
  • 1/4 cup sliced black olives

Instructions
 

  • Preheat the oven to 375 degrees. Lightly oil a 2-quart shallow baking dish or ovenproof platter.
  • In a large bowl, mix together the black beans, scallions, salsa, cumin, chili powder, and chopped jalapeno peppers. Remove about ½ the mixture and mash with a fork or in the food processor. Return to the bowl, and stir into the whole beans. Taste and correct seasonings.
  • Spread the combined beans over the bottom of the dish.
  • Sprinkle the cheese evenly over the top.
  • Slip into the oven until the cheese melts. (This may also be done in the microwave)
  • When the cheese has melted, spread the drained yogurt over the top.
  • Then sprinkle the lettuce.
  • Spoon the salsa over the lettuc.
  • Sprinkle the chopped avocado and chopped black olives over. Serve with tortilla chips and fresh veggie sticks. Makes about 12, ½ cup servings.

*To prepare drained yogurt:

  • Spoon yogurt into a strainer set over a bowl and lined with a paper towel. For maximum thickness, allow yogurt to drain 4 – 6 hours in the refrigerator. One-cup yogurt yields about ½ cup drained. Store in a jar.

Notes

Nutritional analysis per ½ cup serving: 146 calorie, 7 grams protein, 15 grams carbohydrates, 7 grams fat, (0 grams trans fat), 288 mg. sodium, 5 grams fiber.