Mexican Dip

Difficulty | Serves 16 as an appetizer | Book 3

Mexican Dip book 3

1 x 435g can refried beans
1 x 300ml jar hot salsa
1 tablespoon reduced-salt taco seasoning (Old El Paso®)
1 cup (250g) avocado mashed
1 x 200g tub natural no fat yoghurt
½ cup tomato small diced
2 shallots thinly sliced
¼ cup capsicum small diced
⅓ cup (33g) 30% reduced fat tasty cheese freshly grated

Per serve
FatTotal4.5g
Saturated1.4g
Fibre1.8g
Protein3.3g
Carbs5.9g
Sugar3.0g
Sodium289mg
Kilojoules321 (cals 77)
GI RatingLow

Method

  1. Combine refried beans with salsa in a medium size mixing bowl. Spread over the base of a pie dish (23cm).
  2. Mix the taco seasoning with avocado and gently spread over top of bean mix.
  3. Spread yoghurt over avocado then sprinkle tomato, shallots and capsicum over top then the cheese. Refrigerate until required.

 Note: Serve with my Corn Chips Book 1 or Crunchy Dippers Book 7, not included in the nutritional information below.

Variation: Replace yoghurt with half serve Symple Sour Cream Book 3. Add 0.5 grams of fat per serve.

Not suitable to be frozen.

Dietitian's tip

A clever swap using natural yoghurt instead of sour cream and so many salt reduced products which can help fight heart disease.

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