Tex-Mex Layered Dip

Layered dip made with ground beef, black beans, olives, jalapeño, tomatoes, cheese, and Greek yogurt, served with corn tortilla chips.
Number of portions: 4 Prep time: 15 minutes Total time: 40 minutes

 

Ingredients

  • 4 5-inch (13 cm) soft corn tortillas
  • 2.5 oz (70 g) raw extra-lean ground beef
  • ¼ cup plain 2% Greek yogurt
  • 1 tbsp fresh cilantro, chopped
  • 1 tbsp (15 mL) lime juice
  • ⅛ tsp ground cumin
  • ½ cup canned no sodium added black beans, drained and rinsed
  • 2 medium tomato, finely chopped
  • 2 medium green onions, sliced
  • ¼ cup low fat cheddar cheese, shredded
  • 2 tbsp canned black olives, sliced
  • 1 tbsp jalapeño, finely chopped

Directions

  • Preheat oven to 400°F (200°C). Line a baking sheet with foil.
  • Cut the tortillas into wedges and arrange in a single layer. Bake for 10 minutes or until crispy, flipping halfway through. Set aside and allow to cool.
  • Cook ground beef in medium skillet over medium heat until no longer pink; drain fat. Remove beef from skillet; set aside.
  • Mix together the Greek yogurt, cilantro and lime juice; spread over the bottom of a large bowl or container.
  • Combine ground beef and cumin and spoon over Greek yogurt mixture.
  • Layer on black beans, tomato, and then green onion.
  • Finish by sprinkling the cheese, black olives and jalapeño over the top.
  • Serve with tortilla chips for dipping.
Nutrient Per portion
Calories 132 kcal
Protein 11 g
Carbohydrates 15 g
Fat 3 g
Fibre 3 g
Sodium 109 mg

License

Icon for the Creative Commons Attribution 4.0 International License

The High Protein Cookbook for Muscle Health During Cancer Treatment Copyright © by Hillary Wilson; Anissa Armet; and Carla Prado is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.

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