Healthy eating: Easy black bean layered dip |

Healthy eating: Easy black bean layered dip

Easy black bean layered dip

1 can (15 oz.) black beans, drained and rinsed

1/3 cup finely chopped red onion

1 can (4 oz.) chopped black olives, drained

2 tablespoons fresh lime juice

1 tablespoon olive oil

1 clove garlic, minced

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon cumin

Salt and pepper, to taste

1 package (8-ounce) light cream cheese

2/3 cup chopped tomato

1/3 cup sliced green onions

In a medium bowl, combine black beans, onion, olives, lime juice, olive oil, garlic and remaining seasonings. Cover and chill for several hours to allow the flavors to meld. Assemble the dip on a round serving plate. Spread a 10-inch round layer of cream cheese in the center of the plate, then top with an even layer of the black bean mixture. Arrange chopped tomatoes around the outer rim of the layered dip, then top with green onions. Serve with tortilla chips. Makes 10 servings.

Nutritional Information: 115 calories; 5 g. protein;10 g. carbohydrate; 7 g. fat; 3 g. fiber

Recipe adapted from The Best of Simply Colorado Cookbook by the Colorado Academy for Nutrition and Dietetics

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