seven layer dip

May 30, 2012 by Angie

I don’t even feel bad about eating this delicious seven layer dip because it’s a slimmed-down version with a shredded Romaine lettuce base, fat-free sour cream, and reduced-fat shredded Mexican cheese.  Still have to watch out with those chips though – bummer.

Based on the recipe “7-Layer Mexican Dinner Dip” from 400 Calorie Fix by Liz Vaccariello.

The seven layers are:
1. lettuce

2. bean mixture

3. veggies

4. avocado

5. salsa

6. sour cream

7. cheese



4 cups shredded Romaine lettuce
1 tsp olive oil
1/4 cup chopped onion
1 clove minced garlic
1 can pinto beans, drained and rinsed
1/3 cup water
1 tsp ground cumin
2 medium tomatoes, chopped
1/4 cup finely chopped cilantro
1/4 cup chopped green onion
1 avocado
1 cup salsa
1 cup fat free sour cream
1 tsp chili powder
1/2 cup reduced fat shredded Four Cheese Mexican cheese (I like the Sargento brand.)
Chips for dipping (We are in love with Beanitos brand low-glycemic corn-free chips.  You can make your own not-horribly-bad-for-you chips by baking whole wheat tortillas.)


1.  Make the bean mixture by heating the olive oil in a skillet over medium heat.  Cook the onion and garlic for about a minute then add the beans, water, and cumin.  Cook for about 5 minutes then let it cool.  Mash the mixture using a potato masher.

2.  To make the veggie layer, wash, chop, then combine the tomatoes, cilantro, and green onions in a medium-sized bowl.

3.  In a small bowl, mix the fat-free sour cream and chili powder.

4.  In a big clear dish like a 9×9 glass brownie pan, assemble the dip starting with the lettuce layer and ending with the cheese layer.  Use the chips of your choice for dipping.

I made this for a potluck at work a year or so ago and it was a huge hit even with my co-workers who are usually not into “healthy” or “vegetarian” food.  It tastes so fresh that everyone loves it.

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