Mexican Dip

Mexican Dip

Ingredients

Makes 12 servings as an appetiser
RECIPE FROM SYMPLY TOO GOOD TO BE TRUE BOOK 3

1 x 435 g can refried beans (Old El Paso®)
1 x 300 ml jar hot salsa (Masterfoods®)
1 Tbs salt-reduced taco seasoning (Old El Paso®)
1/2 cup (125 g) avocado mashed
1 x 200 g tub low-fat natural yoghurt
1/4 cup 25% reduced-fat grated tasty cheese
1/2 cup tomato diced
2 shallots sliced
1/4 cup capsicum diced


Method

In a medium size mixing bowl, combine refried beans and jar of salsa together.

Spread over the base of a pie dish.

Mix the taco seasoning with avocado and gently spread over top of bean mix. Spread yoghurt over avocado then sprinkle cheese, tomato, shallots and capsicum over top of yoghurt.

Refrigerate until required. Serve with rice crackers or my corn chips (from book 1 on page 15).

VARIATION: REPLACE YOGHURT WITH HALF SERVE OF 'SYMPLY SOUR CREAM', BOOK 3, PAGE 18. ADD 0.5 GRAMS OF FAT PER SERVE.

NUTRITIONAL INFORMATION
PER SERVE

FAT TOTAL 3.5g
SATURATED 1.2g
FIBRE 2.4g
PROTEIN 4.0g
CARBS 8.1g
SUGAR 4.0g
SODIUM 408mg
KILOJOULES 348 (cals 83)
GI RATING Low

Dietitian’s Tip: Kidney beans are low in fat, high in fibre and have a low GI.

Recipe by Annette Sym.

Read her diet tips in our AGFG blog, tag cloud 'Symply Too Good'.