Friday, October 7, 2011

Fantastic Foodie Fridays~ Mexican 5~ Layer Dip

Mexican 5-Layer Dip

Finally! A guilt-free 5-layer party dip! Have a fiesta with fresh flavors that won’t make you hesitate to dip your chip again and again.  I like adding Roma Tomatoes instead of just regular tomatoes.  Also, if you can find Vadalia Onions, if they are in season, I like them better as they are sweeter and not as strong.


  • 1 cup dried pinto beans
  • 3 medium tomatoes, seeded and chopped (about 2 1/2 cups)
  • 1 small white onion, chopped (about 3/4 cup)
  • 2 to 3 jalapeño peppers, seeded and chopped (about 1/3 cup)
  • 3/4 packed cup fresh cilantro leaves, chopped, divided
  • Juice of 2 limes, divided
  • 1/2 tsp sea salt, plus additional to taste, divided
  • Fresh ground black pepper, to taste
  • 2 ripe avocados, pitted and peeled
  • 6 oz reduced-fat cheddar cheese, grated (about 1½ cups)
  • 1 1/2 cups reduced-fat sour cream


  1. Rinse beans in a colander and pick through, discarding any debris or small stones. Place in a medium saucepan and add enough water to cover beans. Bring to a boil over high heat and cook for 2 minutes. Turn off heat and let beans rest for 1 hour. Drain beans in a colander and rinse. Wash saucepan, return beans to saucepan and add enough water to cover by 2 inches. Bring to a boil over high heat. Reduce heat to low to maintain a steady simmer. Cover and cook for 1 1/2 to 2 hours or until beans are very tender. Reserve about 2/3 cup cooking liquid, drain beans and set aside to cool. (Or, cover and refrigerate beans in their cooking liquid for up to 4 days. Reserve 2/3 cup liquid and drain before proceeding with recipe.)
  2. In a medium bowl, combine tomatoes, onion, jalapeños and about two-thirds of cilantro. Squeeze juice of 1 lime over tomato mixture and season, to taste, with salt and black pepper. Set aside.
  3. In a food processor or blender, combine avocados, remaining cilantro and remaining juice of 1 lime. Purée until slightly chunky. Season with salt and black pepper, to taste. Set aside.
  4. Place beans and 1/3 cup reserved cooking liquid in a food processor (or use a powerful blender or mash by hand with a potato masher). Process until you have a slightly chunky purée, adding additional cooking liquid, 1 tbsp at a time, as needed to reach desired consistency. Add 1/2 tsp salt and black pepper. Pulse several times to combine. Transfer beans to a 9 x 13-inch casserole dish or large glass bowl and spread into an even layer.
  5. Sprinkle cheese evenly over beans. Dollop scoops of avocado mixture over cheese and use a spatula to spread into a thin layer. Dollop scoops of sour cream over avocado and spread into a thin layer. With a slotted spoon (to drain any liquid), spread tomato mixture evenly over sour cream. Serve immediately or cover and chill for up to 4 hours.
Nutrients Per 1/4-Cup Serving: Calories  86, Total Fat 4.5 g, Sat. Fat 1.5 g, Carbs 8 g, Fiber 2 g, Sugars 1.5 g, Protein 4 g, Sodium 87 mg, Cholesterol 8 mg

By Julie O'Hara | Photo: Michael Waring Posted on February 11, 2011 Clean Eating

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