Glycemic Index Cookbook For Dummies
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Dips add some healthy, low-glycemic ingredients to not-so-healthy chips, so make a batch of this 8-layer vegetable dip. Dips work well as low-glycemic snack or appetizer because they help you feel more satisfied when you’re eating munchies and addictive foods like chips. You have a better chance of eating fewer chips when you add healthy dips because the dips slow down your eating and allow you to feel more satisfied.

Some people like to serve this dip cold, while others like it warm. If you’re in the warm camp, serve it immediately after warming the beans. If you try to warm it up later, the sour cream becomes inedible.

Low-Glycemic 8-Layer Southwestern Dip

Preparation time: 8 minutes

Cooking time: 4–5 minutes

Yield: 12 servings

One 15-ounce can vegetarian refried beans

2 tablespoons water

1/2 teaspoon chili powder

1/4 teaspoon ground cumin

1 cup shredded cheddar cheese

One 4-ounce can chopped green chiles

3/4 cup chopped fresh tomatoes

1 ripe avocado, pitted, peeled, and cut into 1/2-inch chunks

1/2 cup lowfat sour cream

1/3 cup chopped green onions

One 4-ounce can sliced black olives

12 ounces baked tortilla chips

  1. In a medium saucepan, heat the refried beans with about 2 tablespoons of water to make a softer, dipping consistency.

  2. Add the chili powder and cumin, and mix until the beans are heated through, about 4 to 5 minutes.

  3. Spread the warm beans on the bottom of a 9-x-13-inch serving dish or glass pan. Sprinkle a layer of shredded cheese over the beans; the cheese will melt slightly.

  4. On top of the cheese, layer in this order the chiles, tomatoes, avocado, sour cream, onions, and black olives.

  5. Serve immediately with 1 ounce of tortilla chips (about 10 chips) per serving.

Per serving: Calories 243 (From Fat 80); Glycemic Load 15 (Medium); Fat 9g (Saturated 3g); Cholesterol 13mg; Sodium 512mg; Carbohydrate 35g (Dietary Fiber 6g); Protein 8g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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