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Seven layer dip

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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.

    Nutrition Facts

    Recipe tip

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