First-Down Layered Dip

When served with bell pepper "scoopers", a serving of this dip is nearly 150 calories less than a serving of typical potato chips and dip.

Ingredients:

• 1 (8-ounce) tub fat-free cream cheese, softened
• 2 (15-ounce) cans black beans, drained and rinsed
• 1 cup halved grape tomatoes
• 2-3 dashes hot sauce
• ½ cup chopped scallions
• ¼ cup low-fat shredded cheese blend

Directions:

Preheat oven to 350( F. Spread cream cheese in the bottom of an 8- by 8-inch baking dish. Toss together black beans, tomatoes and hot sauce in a medium bowl, and spread over cream cheese. Sprinkle with scallions, then with cheese. Bake covered for 18 to 20 minutes or until hot and bubbly.

Serving suggestion:

Scoop up this dip with toasted French bread circles or baked tortilla chips. Or, use bite-sized chunks of green and yellow bell pepper to add an extra serving of vegetables.

Serves: 10
Number of vegetable servings per person: 1

Nutritional analysis per serving:

• 90 calories
• 4 grams fiber
• 1 gram fat
• 3 mg cholesterol
• 146 mg sodium

Recipe Courtesy the National Cancer Institute