Healthy Tailgating Recipes – Week 3
Healthy Taigating Recipes!
Football season is here and along with it is tailgating! In celebration and to limit calories in the game day feast, SSI Health Club director, Alison Howard has found low calorie rcipes for your tailgating feast. Check back with us each week for the latest recipes!
Did you miss the previous recipes? Week 1 – Chili Con Queso, Week 2 – Boneless Buffalo Wings
Week 3 – Southwestern Layered Bean Dip
Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.
Ingredients
1 16-ounce can nonfat refried beans, preferably “spicy”
1 15-ounce can black beans, rinsed
4 scallions, sliced
1/2 cup prepared salsa
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 cup pickled jalapeño slices, chopped
1 cup shredded Monterey Jack, or Cheddar cheese
1/2 cup reduced-fat sour cream
1 1/2 cups chopped romaine lettuce
1 medium tomato, chopped
1 medium avocado, chopped
1/4 cup canned sliced black olives, (optional)
Preparation
1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
Makes 12 servings, about 1/2 cup each.
Tips & Notes
Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.
NutritionPer serving: 146 calories; 7 g fat ( 3 g sat , 3 g mono ); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.
Nutrition Bonus: Fiber (20% daily value), Vitamin A & Vitamin C (15% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 starch, 1 very lean meat, 1 fat
Adapted from EatingWell.com
