Between football games and holiday parties there sure are a lot of celebrations this time of year, all of which tend to involve food. Last week I shared one of my favorite hors d’oeurves, Salmon Ceviche in Cucumber Cups, on fellow dietitian Robyn Webb’s Fabulous Food Finds blog. Today I have another recipe to share, but this time it’s a classic cold weather favorite that is made a bit more nutritiously, while maintaining the delicious flavor.
Cheesy Bean, Zucchini, & Red Pepper Dip
Serves: 8; Serving Size: ½ cup
- 1 tablespoon olive oil, divided
- 1 small zucchini, cubed
- 1 small red pepper, cubed
- 1 small red onion, chopped
- 1 to 2 jalapeño peppers, seeds and ribs removed, chopped
- 1 can (15-ounces) black beans, drained and rinsed
- 1/2 teaspoon salt
- Freshly ground black pepper
- 1 teaspoon chili powder
- 1 cup grated reduced-fat Monterey jack or cheddar cheese
- Preheat oven to 350ºF.
- Heat 1 teaspoon olive oil in a skillet over medium heat. Add zucchini and sauté for 3 to 5 minutes, until soft. Remove from pan and set aside.
- Repeat step 2 with the red pepper, and then repeat again with the onions.
- Once the vegetables are all cooked, add them all back into the pan over low heat for another 3 to 5 minutes.
- Transfer vegetables from pan to a small to medium-sized ovenproof bowl. Add the drained beans, salt, pepper, and chili powder and toss to combine.
- Top bean and vegetable mixture with cheese and bake for about 10 minutes. Once the cheese is mostly melted, broil the dip for about 2 to 3 more minutes until the cheese is brown and bubbly. Serve with healthier chips.
Nutrition Information (per ½ cup serving): 106 calories, 7 g protein, 10 g carbohydrate, 3 g fiber, 4 g fat, 2g sat fat, 8 mg cholesterol, 247 mg sodium