It’s snack time, and you want to dive chip first into that creamy dip that’s practically making eyes at you from across the table. But you know it will only leave you hangry in 30 minutes. Thankfully, author of The Dude Diet and The Dude Diet Dinnertime Serena Wolf gets it. She’s whipped up an easy, two-step bean dip that tastes deceivingly indulgent but happens to be packed with protein (not to mention inexpensive to make).
2 teaspoons extra-virgin olive oil
1 medium red onion, finely chopped
3 garlic cloves, minced
2 teaspoons smoked paprika
1 teaspoon ground cumin
¾ teaspoon kosher salt
2 medium tomatoes, chopped (or one 14.5-ounce can tomatoes, drained)
⅓ cup finely chopped pickled jalapeños
Two 16-ounce cans fat-free refried beans
⅓ cup plain nonfat Greek yogurt
1½ cups grated sharp cheddar cheese, divided
½ lime, juiced
4 scallions, thinly sliced
Baked tortilla chips, brown rice crackers or pita chips, for serving
1. In a large oven-proof skillet, heat the olive oil over medium heat. When hot, add the onion and garlic, and cook until the onion is soft and translucent, about 4 minutes. Stir in the smoked paprika, cumin and salt, and cook for about 1 minute, then add the tomatoes and pickled jalapeños. Cook until the tomatoes soften slightly, about 2 minutes, then add the refried beans, yogurt and ½ cup of the cheese. Stir until everything is well combined. Turn off the heat and stir in the lime juice.
2. Preheat your broiler on high heat. Sprinkle the remaining 1 cup cheese on top of the bean dip, then broil until the cheese is bubbling and lightly browned, about 4 minutes. Top with scallions, and serve with tortilla chips, rice crackers or pita chips for dipping.