100 calories per serving
From Good
Housekeeping
Total time
25 minutes
Makes 12 Appetizer Servings
1 lb. plum tomatoes, seeded and finely
chopped
1 green onion, finely chopped
1 garlic clove, finely chopped
½ jalapeno, seeds and ribs removed, finely
chopped
2 Tbsp. fresh lime juice
Salt and pepper
1 tsp. canola oil
1 small onion, finely chopped
½ tsp. no-salt-added chili powder
1 can (15 oz.) no-salt-added pinto beans,
rinsed and drained
1 ripe Hass avocado, pitted and peeled
2 Tbsp. fresh cilantro, chopped
1 cup frozen corn kernels, thawed
1 large red bell pepper, finely chopped
4 oz. reduced-fat sour cream
1½ oz. low-fat Cheddar cheese, shredded
Baked tortilla chips (optional)
1. In large bowl, combine tomatoes, green onion, garlic, jalapeno, 1
tablespoon lime juice, and ¼ teaspoon salt.
2. In 8-inch skillet on medium, heat oil. Add onion; cook 3 to 4
minutes, or until golden, stirring. Add chili powder; cook 1 minute. Remove
from heat; add beans, 1/8 teaspoon salt, and 1/8 teaspoon freshly ground black
pepper. Mash until almost smooth.
3. In bowl, with fork, mash avocado, cilantro, remaining lime juice,
and 1/8 teaspoon salt until almost smooth.
4. In 1½-quart straight-sided bowl, spread bean mixture in even layer.
Top with corn and bell pepper. Spread sour cream and then salsa over
vegetables. Dollop avocado mixture over salsa; spread into even layer. Sprinkle
with cheese. Serve immediately, or cover and refrigerate up to 2 hours. Serve
with baked tortilla chips.
Each ½-cup dip About 4 g protein, 13 g carbohydrate, 4 g total fat (1 g
saturated), 4 g fiber, 6 mg cholesterol, 135 mg sodium.
