Six Layer Mexican Dip

How to make Six Layer Mexican Dip Recipe - Don’t have a meat eater? All varieties of beans supply nearly as much iron and protein as beef and they’re packed with fiber so kids stay full.

Makes 6 servings

Ingredients:

2 avocados chopped

3 tablespoons lemon juice

1 clove garlic, minced

¼ teaspoon salt

1⁄8 teaspoon pepper

1 15-ounce can black beans, rinsed and drained

1 15-ounce can Great Northern or cannellini beans, rinsed and drained

¾ cup salsa

1 cup light sour cream

1⁄3 cup shredded reduced-fat cheddar cheese

6 8-inch warmed whole-grain flour or corn tortillas, cut into triangles

Method:

1 Place avocados, lemon juice, garlic, salt, and pepper in a bowl and mash with a spatula.

2 In a 6-cup clear glass bowl, spread black beans in an even layer. Top with avocado mixture, then Great Northern beans, salsa, sour cream, and cheese. Cover and chill up to 24 hours. Spoon the dip onto tortillas.

Nutrition per serving: 378 calories; 19g protein; 16g fat (5g saturated fat); 41g carbohydrate; 19g fiber; 244mg calcium; 4mg iron; 519mg sodium

nutrition note:

Rinsing canned beans washes away up to 40 percent of added salt.

Six Layer Mexican Dip