Healthy Seven-Layer Dip
Per ServingHealthy Seven-Layer Dip |
||
|---|---|---|
| Makes: 20 | ||
| Serving Size: 1/2 cup | ||
| Calories | 65 | |
| Fat | 3 | g |
| Saturated 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 |
| Choices: Carbohydrate 0.5, Fat 0.5 | ||
- Makes: 20
- Serving Size: 1/2 cup
- Preparation Time: 20 minutes
Ingredients
| 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 | med. | 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 |
Directions
- In a small bowl, combine the yogurt with the cilantro, chili powder, cumin, and oregano; set aside.
- In another small bowl, combine the mashed avocado and fresh lemon juice; set aside.
- 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.
