Eat Well

 

Nutrition Facts:

Serving size – 1 cup

Calories 211

Protein 8g

Carbohydrate 27g

Fat 9g

Kids love chips!  This is a healthy way to make your own!  Make this dip your own by adding other ingredients like bell peppers or olives.  This dip is perfect for parties or large gatherings.

 

Ingredients:

1 can (16 ounces) fat-free refried beans

1 cup fat-free sour cream

1 tablespoon taco seasoning

½ cup black beans, drained and rinsed

3 green onions, chopped (both white and green parts)

1 medium lime

½ avocado, chopped

1 tablespoon cilantro, washed and chopped

2 roma tomatoes, diced

1 cup green leaf lettuce, shredded

2 whole wheat tortillas

¼ teaspoon salt

Non-stick cooking spray

 

Directions:

Preheat oven to 350ºF. Slice each tortilla into six wedges.  Place wedges on a baking sheet sprayed with non-stick cooking spray.  Spray the tortillas with a light mist of non-stick cooking spray and a pinch of salt (optional). Bake for five minutes or until crisp.  Remove from oven and immediately squeeze the juice of half a lime over the chips.  Set chips aside.  In a small bowl, combine the taco seasoning and sour cream, then refrigerate until ready to use.  Combine the chopped avocado with the juice of the remaining half of the lime and the chopped cilantro. Set it aside.  Line the bottom of a 10-inch round dish with the refried beans.  Layer on the sour cream mixture, followed by black beans, and then green onions.  Top with chopped tomatoes, lettuce, and avocado.  Serve chilled.  Makes 6 servings