7-Layer Chip Dip: A Healthier Recipe

SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)

SAVE EVEN MORE! Say "Yes" to Fitness® Magazine today and get a second year for HALF PRICE – 2 full years (20 issues) for just $15. You also get our new Fitness Band and Total Body Express Band Workout ABSOLUTELY FREE! (U.S. orders only)

Email:

First Name:

Last Name:

Address:

City:

State:

Zip:

100% Money-Back Guarantee: You must be pleased, or you may cancel any time during the life of your subscription and receive a refund on any unserved issues – no questions asked. Fitness® Magazine is currently published 10 times annually – subject to change without notice. Double issues may be published, which count as 2 issues. Applicable sales tax will be added. E-mail address required to access your account and member benefits online. We will not share your e-mail address with anyone. Click here to view our privacy policy.

« Back |

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.

By Hungry Girl Lisa Lillien of Hungry-Girl.com

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.

Ingredients

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

Directions

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.