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7-Layer Chip Dip: A Healthier Recipe

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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!

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