Thursday, 1 March 2012

5 Layer Healthy Mexican Dip


I made this dip for Superbowl Sunday and was really pleased with the way it turned out.   I love that is not only good for you, but so delicious.  It takes a little time to put together, but well worth the wait in the end.  Enjoy!

5 Layer Healthy Mexican Dip

  • 2 tspns. olive oil
  • 1 medium red onion, diced
  • 2 cloves garlic, minced
  • 1 15oz. can black beans, drained and rinsed (low sodium)
  • 3 chipotle peppers in adobo sauce from the can, minced (you can use less for not as spicy)
  • 4 Tbl. lime juice
  • 1/4 tspn. ground cumin
  • 1 Tbl.water
  • 1/2 tspn. salt
  • 2 cups corn kernels, frozen
  • 2 ripe avocados
  • 1/4 cup chopped cilantro leaves
  • 4 medium tomatoes, seeded and diced (about 2 cups)
  • 1/4 cup thinly sliced scallions
  • 1 Tbl. finely diced jalapeno pepper
  • 3/4 cup shredded extra-sharp Cheddar

-Heat the oil in a skillet over medium-high heat.  Add the onions and cook until they soften, about 3 minutes.  Stir in the garlic and cook for 2 minutes more.  Put half of the onion mixture into a food processor or blender with the black beans, chipotle peppers, 2 Tbl. of the lime juice, cumin, water and salt.  Puree until smooth. Set aside.  Add the corn to the skillet with the remaining onion mixture and cook for about 3 minutes.  Remove from the heat and stir in the cilantro leaves.  In a small bowl, mash the avocado with the remaining lime juice.  In a medium bowl, toss together the tomatoes, scallion and jalapeno.  Season tomato mixture with salt and pepper to taste.  Spread the black bean dip into the bottom of an 8x8 glass baking dish or serving dish.  Top with the corn mixture, spreading it out to form a single layer over the beans, repeat with the avocado, then the tomatoes.  Top with cheese.  Serve with your choice of chips.


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