Layered Dip
Looking for a healthy snack for game day? This Layered Black Bean Dip is colorful, wholesome and tasty. Kids in the kitchen can help with the mashing, mixing, and layering. Paired with veggie sticks or baked whole wheat tortilla chips, this is recipe is a winner!
Ingredients
- 1 can Black Beans 15 ounce, drained and rinsed
- 1/4 tsp Onion Powder
- 1/4 tsp Oregano Dried
- 1/8 tsp Cayenne Pepper
- 1/2 cup Salsa Thick and chunky
- 1/2 cup Sour Cream Light
- 1/4 cup Green Onions Chopped
- 2 oz Cheddar Cheese Reduced fat, grated
Equipment
- Serving Dish
Instructions
- Mash beans and mix with onion powder, dried oregano, garlic powder and cayenne pepper. Spread on a serving dish.
- Top with salsa, sour cream, green onions and grated cheese.
Notes
- Serve as a dip for raw vegetables such as celery, carrot sticks, and pepper slices.
Nutrition
Nutrition Facts
Layered Dip
Serving Size
2 Tbsp
Amount per Serving
Calories
52
Calories from Fat 27
% Daily Value*
Fat
3
g
5
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Cholesterol
8
mg
3
%
Sodium
79
mg
3
%
Potassium
93
mg
3
%
Carbohydrates
5
g
2
%
Fiber
2
g
8
%
Sugar
1
g
1
%
Protein
3
g
6
%
Vitamin A
143
IU
3
%
Vitamin C
1
mg
1
%
Calcium
41
mg
4
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Black Beans, Cayenne Pepper, Cheddar Cheese, Dried Oregano, Garlic Powder, Green Onion, Onion Powder, Salsa