Healthier Seven-Layer Dip

Healthier-Seven-Layer-Dip_tyegnv

Seven-layer dip was a regular feature of watching Saturday college football games with my dad when I was a kid. It’s one of his favorite snacks, and my sweet mom would make it for us, served with restaurant-style tortilla chips. Dad doesn’t like sour cream (or yogurt, or mayonnaise…weird, I know), so her version had a layer of diced onion, and black olives instead of peppers. It also had a LOT more cheese on top.

We asked our nutrition team to create this lighter version of seven-layer dip, that is heavy on fresh veggies, and uses nonfat refried beans and low-fat yogurt instead of sour cream. As a lifelong connoisseur of seven-layer dip, I can attest to its tastiness. The next time I make it I’ll buy spicier beans and add chopped jalapeño, because that’s how I roll.

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 10 servings

Ingredients:
2 medium ripe avocados
2 Tbsp. fresh lime juice
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
8 oz low-fat plain Greek yogurt
2 tsp. all-natural taco seasoning, no salt added
1 (15-oz) can nonfat refried beans, warm
4 medium tomatoes, chopped
1 yellow pepper, chopped
1 bunch green onions, ends trimmed, sliced thin
2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)

Preparation:
1. Mash avocados in a medium bowl.
2. Add lime juice, salt, and pepper; mix well. Set aside.
3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5. Serve with baked tortilla chips.

Seven-layer dip .gif

 

Nutritional Information (per serving; not including tortilla chips):
Calories: 136
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 2 mg
Sodium: 112 mg
Carbohydrates: 13 g
Fiber: 6 g
Sugar: 3 g
Protein: 6 g

P90X/P90X2 Portions
1 Vegetable
½ Fat

P90X3 Portions
1 Carb
1½ Fat

Body Beast Portions
1 Vegetable
½ Legume
1 Fat

Containers
½ Green
½ Yellow
1 Blue

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe you’re asking about.

Photos by Kirsten Morningstar.

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One Comment;

  1. Stephanie said:

    I have to ask in regards to the 21 day fix. I know when i make this ill measure out of the containers. But I get confused when it comes to portions and serving sizes. Almost like it would be easier to make single serving dips haha, but not easier for time saving. So I suppose my question is; what would be the best way to think about it while dishing it out?

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