Lighter and Fresher Seven Layer Dip

Here’s classic Seven Layer Dip made lighter and fresher!  Perfect for your game day gathering–or any gathering!

I probably shouldn’t admit this, but I’ve never been a big fan of either six-layer dips or seven-layer dips.  Most call for convenience products such as canned refried beans, packaged taco seasoning and prepared guacamole.  I just can’t with all that processed stuff!  As you already know, convenience products can be loaded with salt, additives and they just taste processed.

My Lighter and Fresher Seven Layer Dip has lots of fresh ingredients that I think you’re going to love serving at your game day gathering–or any gathering.

It’s so easy to make your own refried beans for the first layer.  Although I do start with canned red kidney beans, I prefer to use reduced-sodium beans, then drain and rinse them well.  The benefit to using low-sodium products is you’re able to adjust the salt level yourself.  I heat a small amount of olive oil, add the beans and briefly saute.  I then add some of my husband’s homemade salsa, ground cumin, garlic and salt and black pepper to taste.  If you don’t have homemade salsa around, use your favorite prepared salsa.  Heating the beans makes them easier to mash; a potato masher is all you need.

For the second layer, I combine light sour cream or yogurt, minced scallion and a chopped fresh jalapeno pepper.

The third layer which consists of avocado, lemon juice, a scallion, cilantro, hot sauce and salt and black pepper goes into a food processor to blend.  I like to leave it a bit chunky for extra texture.

The remaining layers are reduced-fat cheese, then fresh lettuce, tomatoes and finally some sliced black olives.  Yes!  Lighter and Fresher!

Serve with baked tortilla chips or whole-grain tortilla chips.

Go Packers!  (I mean….for next year.)

From A Chef's Kitchen

Serves 8

Lighter Fresher Seven-Layer Dip

45 minPrep Time

5 minCook Time

50 minTotal Time

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INGREDIENTS

FIRST LAYER

1 tablespoon olive oil

2 cans (15-ounce) red kidney beans, drained and rinsed

1/2 cup salsa

2 teaspoons ground cumin

2 cloves garlic, minced

salt and freshly ground black pepper, to taste

SECOND LAYER

1 1/2 cups light sour cream or low-fat yogurt

3 scallions, minced

1 jalapeno pepper, minced

THIRD LAYER

2 ripe avocados, pitted

1 tablespoon lemon juice

1 scallion, minced

2 tablespoons chopped cilantro

hot sauce, to taste

salt and freshly ground black pepper, to taste

FOURTH LAYER

1 1/2 cups shredded 2% Mexican blend cheese

FIFTH LAYER

2 to 3 cups shredded Romaine lettuce

SIXTH LAYER

2 plum tomatoes, chopped

SEVENTH LAYER

1 can (4-ounce) sliced black olives, drained

INSTRUCTIONS

FIRST LAYER: Heat olive oil over medium-high heat in a skillet or saute pan. Add the beans and saute 2 to 3 minutes. Add the salsa, cumin, garlic and salt and black pepper. Remove from heat. Using a potato masher, mash the beans. Let cool then place in the bottom of a large glass bowl.

SECOND LAYER: Combine sour cream or yogurt, scallion and jalapeno in a bowl and mix well. Carefully layer over bean layer.

THIRD LAYER: Combine avocado, lemon juice, scallion, cilantro and salt and black pepper in a food processor or blender. Pulse to combine, leaving a bit chunky. Carefully spread over sour cream layer.

FOURTH LAYER: Add the cheese.

FIFTH LAYER: Top with shredded lettuce.

SIXTH LAYER: Top with chopped tomato.

SEVENTH LAYER: Top with sliced black olives.

Nutrition

Calories

163 cal

Fat

13 g

Carbs

6 g

Protein

6 g

Click Here For Full Nutrition, Exchanges, and My Plate Info

7.8.1.2

439

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