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Nutrition information
Serving: 1 oz chips and 1/3 cup dip (112 grams)
Servings per container: 18
Calories: 180 (25 from fat)
Cholesterol: 5 milligrams
Fat: 2.5 grams (0.5 saturated fat, 0 trans fats)
Protein: 7 gram
Sodium: 420 milligrams 
Total carbohydrate: 31 gram (3 fiber, 1 sugars)


Recipe tip

You can save money by buying a head of lettuce and block of cheese to shred yourself at home.

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Seven layer dip

Fiber from beans can help to keep your blood glucose levels under control.

Ingredients

1 16-ounce can fat-free refried beans
1 1.25-ounce packet low-sodium taco seasoning (dry mix)
1 cup fat-free sour cream
2 cups iceberg lettuce, shredded
1 cup low-fat cheddar cheese, shredded
5 medium green onions, chopped
5 medium tomatoes, chopped
1/2 cup canned black olives
1 medium lime
18 ounces baked tortilla chips

Directions

  1. Mix together the refried beans and taco seasoning. Then spread on the bottom of an ungreased 9-by-9-inch dish. (You can also use a 9- or 10-inch pie pan.)
  2. Spread sour cream on top of bean mixture.
  3. Make layers with the following ingredients (in this order): lettuce, cheese, green onions, tomatoes and black olives.
  4. Roll the lime on your countertop to soften and then cut in half. Squeeze lime halves to sprinkle dip with juice.
  5. Cover with plastic wrap and let chill in the refrigerator for at least 1 hour.
  6. Serve chilled with baked tortilla chips.












 

Source: Allina Health's Patient Education Department

First published: 08/09/2013
Last updated: 08/09/2013

Reviewed by: Allina Health's Patient Education Department