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Diabetes Forecast

The Healthy Living Magazine

Healthy Seven-Layer Dip

Per Serving

Healthy 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


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
2fresh plum tomatoes, seeded and diced
2scallions, minced
10black 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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