![]() |
7-layer Dip |
Here's a detailed recipe for a healthier 7-Layer Dip, focusing on heart-healthy choices and providing estimated nutritional information.
Recipe Name: Heart-Healthy 7-Layer Dip
Cuisine Type: Tex-Mex (Americanized)
Dietary Preferences: Heart-Healthy
Yields: Approximately 12 servings
Prep Time: 20 minutes
Cook Time: 0 minutes (no cooking required)
Estimated Nutritional Information (per serving):
* Calories: 280-320 kcal
* Protein: 12-15 g
* Carbohydrates: 25-30 g
* Fat: 15-20 g
Note: These values are estimates and can vary based on specific ingredient brands and portion sizes. Using reduced-fat or fat-free options will significantly lower the fat content and calories.
Ingredients:
* Layer 1: Refried Beans (Heart-Healthy)
* 1 (15-ounce) can vegetarian refried beans (look for low-sodium or no-salt-added)
* 1 tablespoon lime juice
* 1/2 teaspoon chili powder
* Layer 2: Guacamole (Homemade is Best!)
* 2 ripe avocados
* 1/4 cup finely chopped red onion
* 1 jalapeno, seeded and minced (optional, for heat)
* 2 tablespoons lime juice
* 1/4 cup chopped cilantro
* Salt and pepper to taste
* Layer 3: Reduced-Fat Sour Cream
* 1 (16-ounce) container reduced-fat sour cream
* 1 packet taco seasoning (low sodium)
* Layer 4: Salsa (Fresh or Jarred)
* 1 1/2 cups fresh or jarred salsa (choose a medium heat level)
* Optional: Drain excess liquid from jarred salsa for a thicker dip.
* Layer 5: Shredded Cheese
* 1 1/2 cups reduced-fat Mexican blend cheese, shredded
* Layer 6: Black Olives
* 1/2 cup sliced black olives
* Layer 7: Toppings
* 1/4 cup chopped green onions
* 1/4 cup chopped cilantro
* Optional: Diced tomatoes, pickled jalapenos
Equipment:
* Large serving platter or 9x13 inch glass dish
* Mixing bowls
* Spatula or spoon
Instructions:
1. Prepare the Refried Beans (Layer 1):
* In a medium bowl, combine the refried beans, lime juice, and chili powder. Mix well until evenly combined.
* Spread the bean mixture evenly across the bottom of the serving platter or dish.
2. Make the Guacamole (Layer 2):
* Halve the avocados, remove the pits, and scoop the flesh into a medium bowl.
* Mash the avocados with a fork until mostly smooth, leaving some chunks for texture if desired.
* Stir in the red onion, jalapeno (if using), lime juice, and cilantro.
* Season with salt and pepper to taste.
* Spread the guacamole evenly over the refried bean layer.
3. Prepare the Sour Cream (Layer 3):
* In a small bowl, combine the reduced-fat sour cream and taco seasoning. Mix well.
* Spread the seasoned sour cream evenly over the guacamole layer.
4. Add the Salsa (Layer 4):
* Carefully spoon the salsa over the sour cream layer, spreading it evenly.
5. Sprinkle the Cheese (Layer 5):
* Sprinkle the shredded reduced-fat cheese evenly over the salsa layer.
6. Add the Black Olives (Layer 6):
* Scatter the sliced black olives evenly over the cheese.
7. Garnish (Layer 7):
* Sprinkle the chopped green onions and cilantro over the black olives.
* Optional: Add diced tomatoes or pickled jalapenos for extra flavor and color.
8. Chill and Serve:
* Cover the dip with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld. This step is optional, but recommended.
* Serve with baked tortilla chips, whole-wheat crackers, or fresh vegetable sticks (carrots, celery, bell peppers) for a healthier option.
Chef's Notes and Tips for a Heart-Healthy Dip:
* Beans: Opt for vegetarian refried beans to avoid lard. Look for low-sodium or no-salt-added varieties to control sodium intake.
* Guacamole: Making your own guacamole allows you to control the ingredients and avoid excessive salt and preservatives.
* Sour Cream: Using reduced-fat or fat-free sour cream significantly reduces the fat content.
* Cheese: Reduced-fat cheese provides a similar flavor with fewer calories and less fat.
* Salsa: Choose a salsa with a lower sodium content or make your own.
* Serving Suggestions:
* Chips: Baked tortilla chips are a much healthier alternative to fried chips.
* Vegetables: Serve with carrot sticks, celery sticks, bell pepper strips, or cucumber slices for a low-calorie, nutrient-rich option.
* Whole-Wheat Crackers: Choose whole-wheat crackers over white crackers for added fiber.
* Make-Ahead: This dip can be assembled a few hours in advance. Cover tightly with plastic wrap and refrigerate until ready to serve.
* Customization: Feel free to adjust the ingredients and quantities to your liking. Add a layer of shredded lettuce for extra crunch or substitute the black olives with other vegetables.
Enjoy your delicious and heart-healthy 7-Layer Dip!
Comments
Post a Comment