Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Avocado | 1 medium (150g) | 240 |
| Milk | 1 cup (244ml) whole | 149 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Jalapeno | 1 pepper (14g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Red Kidney Bean | not in our table | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 smashed avocados (peel then mash flesh with a fork)
- ½ Cup black olives
- 2 Cups shredded cheddar cheese
- 1 Cup cooked red kidney bean paste (cooked beans mashed with a fork and 2 tbsp's milk and salt/pepper to taste)
- ½ Cup chopped green onions
- 1 Cup sour cream
- 1 can diced tomatoes (drain most of the juice)
- optional: chopped jalapenos
- =
Directions
Preheat oven to 275 degrees.
In a small caserole dish or other other deep oven-safe dish
Spoon in half of the sour cream to cover the bottom of the dish.
Spread half of the diced tomatoes over it, then half of the bean paste.
Spread half of the avocado on top of that layer and cover with the remaining sour cream.
Place half of the cheese on top of that layer.
Place the remaing diced tomato over the cheese, layer the green onions on top, the black olives, remaining bean paste and remaining smashed avocados.
Add jalapenos, if desired, and top it all off with the remaining cheese.
Heat in the over for 15 minutes or until the cheese has browned a bit on top.
The entire plate won't be piping hot, but just warm enough for the cheese to be melted and for the dip to be warm. Heat longer, if desired.