7-Layer Chip Dip: A Healthier Recipe
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7-Layer Chip Dip: A Healthier Recipe

Guacamole, cheese, and salsa dips can pack a caloric punch, but Healthy Girl's version is a tasty, low-fat option.

Bite It: Homemade 7-Layer Chip Dip

We're serious suckers for layers of cheesy, bean-packed, meaty stuff we can dip crisp veggies and baked chips into (yay!). This dip happens to be so delicious that we've been wrapping it up in high-fiber tortillas and even eating it straight. And why stop at seven measly layers? HG has upped the ante, adding an eighth guilt-free layer to this fun fiesta food. Pay extra close attention to our most valuable layer (sorry, we had to!): spiced mashed butternut squash. It makes the perfect swap for refried beans.


4 cups shredded lettuce
4 oz. fat-free sour cream
1 cup canned black beans; heated
10 oz. (about 2 1/2 cups) butternut squash cubes
2 cups cherry tomatoes; chopped
1 cup diced onion
4 oz. roasted red peppers (not packed in oil); chopped
1 pouch (4 oz.) BOCA Ground Burger (or another ground meat substitute, like the Morningstar Farms version)
1 oz. Galaxy Veggie Shreds, Cheddar (or another low-calorie cheddar cheese)
3 1/2 tsp. taco seasoning
Optional: lime juice, salt, and pepper


Begin by combining half of the tomatoes with all of the onion. If desired, season to taste with salt, pepper, and lime juice; set aside. Next, nuke squash in a covered microwave-safe dish with 2 tbsp. water for 6 to 7 minutes (until squash is tender enough to mash). Using a fork or potato masher, mash squash to a pulp. Mix in 1 1/2 tsp. of the taco seasoning and set aside. In a skillet sprayed with nonstick spray, combine Boca Ground Burger, tomatoes and the remaining 2 tsp. of taco seasoning and cook until crumbles are defrosted and mixture is thoroughly heated. In a large dish, layer ingredients in this order: lettuce, butternut squash mixture, tomato/onion mix, sour cream, black beans, "meat" mixture, cheese shreds, red peppers. Delicious served hot or cold! Makes approximately eight 1-cup servings!

Serving Size: 1/8th recipe; approx. 1 cup
Calories: 100
Fat: 1g
Sodium: 400mg
Carbs: 18g
Fiber: 4g
Sugars: 3.5g
Protein: 7g

* 1 Point!

Fight It: Traditional 7-Layer Chip Dip

We've all fallen victim to ginormous bowls of Mexican-inspired layer dip (you know it's REALLY bad when the hostess offers to let you take the rest home in Tupperware...and even worse when you agree). But who can resist all those crazy flavors together in each bite? Plus, there's something about food that doesn't require a fork that makes it seem less bad for you than it actually is. So how bad is 7-layer dip, you ask? Try about 400 calories and 30 fat grams per cup bad! And don't forget the EXTRA fat and calories that come courtesy of whatever you're dipping into that scary stuff. Lose the 7-layer addiction and get hooked on HG's Amazing Ate-Layer Dip, instead!

Serving Size: 1 cup
Calories: 400
Fat: 30g
Sodium: 800mg
Carbs: 35g
Fiber: 4g
Sugars: n.a.
Protein: 20g

* 10 Points!

Originally published on Hungry-Girl.com; reprinted on FitnessMagazine.com with permission.