This easy layered dip is high in protein and low in fat. A crowd pleaser that can be put together quickly, travels well, and can be made ahead of time. Serve with tortilla chips and fresh veggies for dipping.
Prep Time 20 minutesminutes
Total Time 20 minutesminutes
Servings 8people
Author Rosanne Rust MS RDN, www.rustnutrition.com
Ingredients
115-oz canvegetarian, fat free refried beans
1cupnonfat Plain Green yogurt
2 TBlow sodium taco seasoning
3-4smallavocadoes
1-2TBlime juicefrom 1-2 limes
3bell peppers, finely choppeduse a variety of colors - red, orange, yellow, green
2-3plum tomatoes, finely chopped
12.25 oz canblack olivesdrained and rinsed
1/2cupshredded cheddar cheeseyou can also use a shredded Mexican blend
TB chopped cilantroif desired
Instructions
Open refried beans and put into a microwave safe glass 2-cup measuring cup. Microwave on high for 1-2 minutes, checking and stirring at 1 minute, until mixture is smooth.
Spread beans evenly onto a large oval platter.
Mix Greek yogurt with taco seasoning mix until completely blended. Dollop the yogurt onto the bean mixture, and gently spread over the beans, almost to the edge.
Mash the avocado, and add lime juice. Blend. Spread avocado mixture onto yogurt.
Sprinkle the shredded cheese on top of the avocado.
Combine the chopped bell peppers, olives and tomatoes in a small bowl. Sprinkle over the top of the bean mixture.
Finally, add the cilantro if desired. You can also add some jalapeno pepper slices, or add a few drops of hot sauce over the top for some heat.
Serve immediately, or refrigerate 2 hours or overnight. Serve with tortilla chips and cut vegetables.