Diabetes Forecast

Makeover Favorite: Healthy 7-Layer Dip

By Robyn Webb, MS, LN


The Makeover

Original Seven-Layer Dip, 1/20 of recipe
Calories 230
Fat 16 g
Carbohydrate 7 g
Sodium 365 mg

Smart Swaps

Bye-Bye, Beef: There's no need to use the ground beef specified in the original recipe. Now this is a vegetarian-friendly dish, too.

Less-Fat Dairy: Nonfat Greek yogurt, spiced up without added salt, replaces sour cream. A small amount of reduced-fat cheddar offers big flavor.

Choose-Your-Own Dippers:
Use your favorite veggies instead of chips to scoop up and enjoy the layers.

Per Serving

Calories 65
Fat 3 g (Sat. Fat 0.7 g)
Carbohydrate 6 g (Fiber 3 g, Sugars 1 g)
Cholesterol 0 mg
Sodium 145 mg
Potassium 215 mg
Protein 4 g
Phosphorus 65 mg
Exchanges: Carbohydrate 0.5, Fat 0.5

Share this crowd-pleasing dip with confidence. It has much less harmful fat and sodium yet remains colorful, tasty, and ready to grace your next gathering.

Healthy Seven-Layer Dip

Makes: 20 servings
Serving Size: 1/2 cup
Preparation Time: 20 minutes

1 container (8 oz.) plain, nonfat Greek yogurt
1 Tbsp. finely minced fresh cilantro
1 tsp. hot chili powder
1/2 tsp. ground cumin
1/2 tsp. oregano flakes
2 medium avocados, peeled, pitted, and mashed
1 Tbsp. fresh lemon juice
3 cups fresh shredded spinach
1 can (15 oz.) black beans, drained and mashed coarsely with a potato masher
1 cup chunky salsa, as mild or spicy hot as you prefer
1/2 cup reduced-fat shredded cheddar cheese
2 fresh plum tomatoes, seeded and diced
2 scallions, minced
10 black olives, pitted and diced

1. In a small bowl, combine the yogurt with the cilantro, chili powder, cumin, and oregano; set aside.

2. In another small bowl, combine the mashed avocado and fresh lemon juice; set aside.

3. Place the spinach in a clear serving bowl, such as a trifle dish. Spoon the black beans on the spinach. Use a spatula to spread the yogurt mixture over the beans. Spread the avocado mixture over the yogurt. Spoon the salsa over the avocado mixture. Sprinkle with the cheese and top with a layer each of plum tomatoes, scallions, and olives. Serve, if desired, with a selection of nonstarchy vegetables or baked multigrain chips.



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