Deliciously Layered Fat-Free Mexican Bean Dip
Dive into this vibrant and hearty 7-layer Mexican dip that's perfect for gatherings, movie nights, or as a nutritious snack. This Phase 2 recipe from the South Beach Diet combines the creamy texture of fat-free cream cheese with zesty taco seasoning, fresh vegetables, and protein-packed black beans. Layered beautifully in a dish, this dip not only looks impressive, but it’s packed with flavors that will please any crowd. Serve it with crunchy whole-wheat pita or an array of fresh veggies for a guilt-free indulgence that everyone can enjoy. Jazz it up with a sprinkle of fresh cilantro for an extra burst of flavor!
N/A
Servings
9
Calories
9
Ingredients
Ingredients
fat free cream cheese
8 (ounces, softened)
taco seasoning mix
1 (tablespoon)
salsa
1 (cup, thick 'n chunky preferred)
canned black beans
1 (cup, drained and rinsed well)
lettuce
1 (cup, shredded)
fat-free cheddar cheese
1/2 (cup, shredded)
green onion
1/2 (cup, chopped)
ripe olives
2 (tablespoons, pitted and sliced)
cilantro
to taste (for garnish)
Instructions
1
In a mixing bowl, beat the fat-free cream cheese using an electric mixer on medium speed until it becomes creamy and smooth.
2
Add the taco seasoning mix to the cream cheese and blend until fully combined.
3
Spread the seasoned cream cheese evenly on the bottom of a 9-inch pie plate or quiche dish to create the first layer.
4
Carefully add a layer of thick 'n chunky salsa over the cream cheese.
5
Next, layer the drained and rinsed black beans on top of the salsa, distributing them evenly.
6
Add a generous layer of shredded lettuce to create a fresh crunch.
7
Sprinkle the shredded fat-free cheddar cheese evenly over the lettuce layer.
8
Top with chopped green onions and sliced ripe olives for added flavor and color.
9
Cover the dish with plastic wrap and refrigerate for several hours, or until thoroughly chilled.
10
Before serving, garnish with freshly chopped cilantro for a pop of color and flavor.
11
Enjoy your 7-layer Mexican dip with cut-up fresh vegetables or whole-wheat pita!
Nutrition Information
0.1g
Fat
1.3g
Carbs
0.7g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Deliciously Layered Fat-Free Mexican Bean Dip?
It is a vibrant and hearty 7-layer Mexican dip featuring fat-free cream cheese, black beans, and fresh vegetables, suitable for Phase 2 of the South Beach Diet.
Is this recipe suitable for any specific diet?
Yes, this is a Phase 2 recipe for the South Beach Diet and is also categorized as fat-free and vegetarian.
How many layers are in this dip?
This is a 7-layer Mexican dip.
What is the first layer of the dip?
The first layer consists of fat-free cream cheese blended with taco seasoning mix.
What kind of salsa should I use?
The recipe recommends using one cup of thick 'n chunky salsa.
How should the black beans be prepared?
You should use one cup of canned black beans that have been drained and rinsed well.
What gives the dip a fresh crunch?
A layer of shredded lettuce is added to provide a fresh crunch.
What type of cheese is used in this recipe?
The recipe calls for 1/2 cup of shredded fat-free cheddar cheese.
What are the final toppings before chilling?
The dip is topped with chopped green onions and sliced ripe olives.
How long should the dip be refrigerated?
It should be refrigerated for several hours, or until thoroughly chilled.
What garnish is added before serving?
Freshly chopped cilantro is added as a garnish just before serving.
What can I serve with this Mexican bean dip?
It is best served with cut-up fresh vegetables or whole-wheat pita.
How many calories are in this dip?
The recipe contains approximately 9 calories.
What is the fat content per serving?
The fat content is very low at 0.1g.
How much protein is in the dip?
The dip contains approximately 0.7g of protein.
What is the carbohydrate count?
There are 1.3g of carbohydrates in this recipe.
How much fat-free cream cheese is required?
You will need 8 ounces of softened fat-free cream cheese.
How much taco seasoning is used?
The recipe uses 1 tablespoon of taco seasoning mix.
What size dish is recommended?
A 9-inch pie plate or quiche dish is recommended for layering.
How do I mix the cream cheese?
Beat the cream cheese using an electric mixer on medium speed until creamy and smooth.
How much lettuce is needed?
The recipe calls for 1 cup of shredded lettuce.
How many green onions should I chop?
You need 1/2 cup of chopped green onions.
What amount of olives is used?
Two tablespoons of pitted and sliced ripe olives are used.
Is this dip appropriate for parties?
Yes, it is described as perfect for gatherings, movie nights, or as a nutritious party snack.
Can I add cilantro to the layers?
The instructions suggest using cilantro as a garnish on top before serving.
How many ingredients are in this recipe?
There are a total of 9 ingredients used in this dip.
Is the salsa added before or after the beans?
The salsa is added after the cream cheese layer and before the black bean layer.
What provides the color in the dip?
The green onions, ripe olives, salsa, and cilantro all add color to the layers.
Is this recipe low-calorie?
Yes, with only 9 calories, it is considered a low-calorie appetizer.
Is the cream cheese used cold or softened?
The cream cheese should be softened before beating it with the mixer.