You can not have a Super Bowl Party without a Seven Layer Bean Dip, right? Offer to bring it and make Tosca Reno’s from her Clean Eating Cookbook, it is THE BOMB!
This dip will give you a healthy option at the party, though if you don’t tell everyone how healthy it is I venture to bet it will be gone before the 1st Quarter!
Seven Layer Bean Dip by Tosca Reno
INGREDIENTS
1 1/2 Cups plain non-fat yogurt, strained for about two hours to thicken. (see below)
4 Tbs green chilies
1 tsp sea salt
1 tsp ground black pepper
2 cups plum tomatoes, peeled, chopped and drained in a colander
1 cup finely chopped purple onion (nicer dicer it)
1/2 cup fresh cilantro
1 16-oz can low-fat refried beans (get spicy if they have it)
Tabasco sauce, several drops
Worcestershire sauce, several drops
1 1/2 cups guacamole (trader joes and Costco have great ones, already made and zippy)
1 cup black olives, chopped (optional)
1 bunch green onion, trimmed and chopped
1 1/2 cups low-fat Monterey Jack cheese, shredded
DIRECTIONS
1. In a small bowl combine strained yogurt with chilies, sea salt and pepper. Set aside.
2. In a medium bowl, combine chopped, drained tomatoes, purple onion, cilantro…mix well and set aside.
3. In another medium bowl combine beans, Tabasco and Worcestershire sauces. Mix well and set aside.
The dip gets messy so try NOT to use a glass dish if you have another option!
1st layer is the bean mixture. Spread, making as smooth as possible.
2nd Layer is guacamole
3rd layer is the yogurt mixture from step 1
4th layer is chopped olives if you are using them
5th layer is tomatoes mixture, use hands to distribute evenly
6th layer is green onions
7th layer is shredded cheese
*To Strain the yogurt: Place 2 layers of cheesecloth which you can get at any grocery store in a fine-strainer and dump the yogurt in. Place over a bowl to catch the liquids and place in the fridge.
NOT HARD!
The 411 on Tosca’s Dip: Calories 59/Protein 3g/carbs 4g/TOTAL fat 3g/ Saturated fat 1g/ Trans Fat 0g/ Fiber 1g/ Sodium 166mg/ Cholesterol 1mg/ Sugar 1g
Serving size is 4 Tbl. And the leftovers make for great tacos, or rolled up as burritos!
jensheps said,
February 20, 2010 @ 2:54 am
This 7 layer was soooo good! Best part, we used the leftovers the next night to make super yummy, healthy soft tacos!
St. Louis Shakespeare Festival « Abite of Life said,
June 6, 2011 @ 3:53 am
[...] of the freshness of the ingredients and the flavor combination’s. I would highly recommend the recipe! This is everything you will need for the recipe. I will include the recipe at the end of the [...]
oldies but goodies « The Good Stuff 411 said,
January 13, 2012 @ 7:52 pm
[...] 2) Healthy Seven-Layer Dip http://thegoodstuff411.com/2010/02/05/and-something-spicy-for-the-super-bowl/ [...]