This recipe comes from Ellie Krieger who has a cooking show on Food Network called "Healthy Appetite"
She is a registered dietitian and she tells you all the health benefits of the ingredients she cooks with!
This recipe is so delicious and tastes so fresh
Don't be put off by the long ingredient list, 5 layers of goodness requires lots of yummy ingredients!
Ingredients
- 2 teaspoons olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 (15.5-ounce) can black beans, preferably low-sodium, drained and rinsed
- 1 tablespoon minced chipotle pepper in adobo (I never use this)
- 4 tablespoons lime juice
- 1/4 teaspoon ground cumin
- 1 tablespoon water
- 1/2 teaspoon salt
- 2 cups corn kernels (10-ounce box frozen corn)
- 1/4 cup chopped cilantro leaves
- 2 ripe avocados
- 4 medium tomatoes, seeded and diced (about 2 cups)
- 1/4 cup thinly sliced scallion
- 1 tablespoon finely diced jalapeno pepper, optional
- 3/4 cup shredded extra-sharp Cheddar
Directions
Heat the oil in a skillet over medium-high heat. Add 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 with the black beans, chipotle pepper, 2 tablespoons 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, if using. Season tomato mixture with salt and pepper, to taste.
Spread the black bean dip into the bottom of an 8 by 8 glass baking 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 baked chips.
Per Serving:
Calories 140; Total Fat 8 g; (Sat Fat 2 g, Mono Fat 3 g, Poly Fat 0.7 g) ; Protein 5g; Carb 16 g; Fiber 5g; Cholesterol 6mg; Sodium 245 mg
