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Healthy Seven Layer Dip

Snack on this healthy Seven Layer Dip when you watch the game. Instead of high-fat refried beans and sour cream, this tasty dip is packed with healthy black beans, yogurt and avocados.


2 avocados pitted and peeled

2 Tbsp fresh lime juice

1/4 tsp salt

1/2 tsp black pepper or to taste

4 oz fat-free Greek yogurt (gluten free if needed)

1 Tbsp chili powder

1/2 tsp ground cumin

1 can (15 oz) black beans rinsed and drained

3 plum tomatoes diced, plus additional for garnish

1/2 red onion diced

1/2 green bell pepper, diced, or 1 to 2 jalapeño peppers, diced, optional

1/4 cup grated reduced-fat cheddar cheese

2 scallions chopped


In a small bowl, mash the avocados. Add the lime juice, salt and black pepper and stir to combine.

In another small bowl, combine yogurt, chili powder and cumin.

Preheat oven to 350°. In a large, shallow ovenproof glass pan, spread the black beans.

Spread the avocado mixture over beans. Spread the yogurt mixture over the avocados. Sprinkle the tomatoes, red onion and bell pepper (if using) over the avocados. Sprinkle with the cheese. Top with scallions and additional chopped tomato.

Bake for 10 minutes, or until the cheese is melted. Serve immediately.


Serving size: about 1/4 cup 

Calories: 108; Fat: 5g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 75mg; Carbohydrates: 9g; Fiber: 5g; Protein: 5g

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Date Last Reviewed: February 6, 2017
Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
Dietary Review: Jane Schwartz, RD
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