|1||14.5 oz can||Pinto beans|
|1||Small||Vidalia onion, finely chopped|
|2||Jalapenos, seeded and finely chopped|
|½||Cup||Reduced fat cheddar cheese, grated|
|¼||Cup||Fat free greek yogurt|
|¼||Cup||Reduced fat sour cream|
- Drain beans, reserving liquids. Place beans in food processor and process until smooth, adding up to ¼ cup of the liquid. Should be firm but smooth. Spread evenly over the bottom of a 9 by 13 pyrex dish.
- Sprinkle grated cheese over the beans.
- Combine avocados with juice of 1 lime and ¼ cup cilantro. Mash together, season to taste with salt and pepper. Spread over cheese (tip: plop 2 spoonfuls over cheese and then spread gently with a rubber spatula).
- Combine sour cream and yogurt (you can use all sour cream, the addition of the yogurt makes it just a little lighter and adds some protein). Spread over avocados.
- Combine tomatoes, onion, jalapeno, ½ cup cilantro and juice of 1 lime. Season to taste with salt and pepper. Sprinkle tomato mixture over the top.
- Serve with tortilla chips or Light Pita Chips.
I have a pet peeve about dips that list servings based on 2 tablespoons per serving. Who eats 2 tablespoons?
Yields: 6 servings, about 225 calories each, with about 50% of the calories from fat (not including chips)
If you add a half a pocket thin from my Light Pita Chips recipe, total calories is around 325.
- Not a low calorie dip but so much more healthy than traditional dips with loads of cheese
- Beans are filling and high in fiber
- Avocados are a source of good fats
- Tomatoes, onions, jalapenos, limes all great sources of antioxidants and vitamins
- Original recipe, from who knows where called for 1 C of light sour cream and 6 oz. of cheese, both of those have been reduced. I recalculated the nutritional value.