No-Bake 7-Layer Dip
A traditional favorite for home-based sport event get-togethers is the traditional 7-Layer Dip. Here’s a non-laborious, lightened-up, simple and easy twist on this crowd-pleasing appetizer. The notable calorie and fat cutter here is swapping low-fat Greek yogurt for the sour cream and cream cheese. Full disclosure: exact measurements not required to create the delicious layers of taco goodness. Prep is minimal, just involving a bit of mixing (yogurt and seasoning), mashing (avocado with some lime juice), some chopping (green pepper), and assembly!
It’s so healthy and filling, I’m tempted to call it a meal!
Ingredients:
1) 1 Container (16 oz.) low-fat Greek yogurt
2) 2 tsp. Low sodium taco seasoning (e.g., Los sodium Ortega Taco Seasoning
Mix)
3) No salt added canned diced tomatoes, drained
4) Part-skim shredded cheddar cheese
5) 1 Can refried beans (or black beans, drained)
6) Avocado
7) Green pepper, diced
9) Tortilla chips (e.g., black bean and quinoa chips)
10) Veggie sticks for dipping
11) Lime juice
12) Salt and pepper to taste
Instructions to Assemble individual 7-Layer Dip:
1) In a large bowl, mix in taco seasoning into the Greek yogurt.
2) Mash avocado with a few squirts of lime juice and salt and pepper to taste.
3) Put some tortilla chips in a sandwich bag, crunch a bit (but not too much)
4) Start layering - try to keep to even amounts of each ingredient. Suggested (but
not-required) order of layering: refried beans, Greek yogurt, avocado, green
pepper, cheddar cheese, diced tomato, top with tortilla chips.
5) Serve with veggie sticks (carrot, celery, jicama), or leave off the tortilla chip
topper and serve with whole-grain tortilla chips/pita chips
*Kick it up a notch: add 1/2 tsp. diced jalapeño (w/o seeds) to yogurt.
Mix green onion with green pepper