Wednesday, February 10, 2016

Healthy Seven Layer Dip

I wish I had taken a picture of this dish when Joyce made it for our Meal Planning Tips Workshop yesterday.  It was beautiful and tasty!  Need something to take to a party that everyone can enjoy including the diabetic, here is a great option.  We served with crackers, but many just ate it with a fork like a taco salad.

Healthy Seven-Layer Dip

1 (8 oz) container plain, nonfat Greek yogurt
1 Tbsp finely minced fresh cilantro
1 tsp hot chili powder
1/2 tsp ground cumin
1/2 tsp oregano flakes
2 medium avocados, peeled, pitted & mashed
1 Tbsp fresh lemon juice
3 cups fresh shredded spinach
1 (25 oz) can black beans, drained & mashed coarsely with a potato masher
1 cup chunky salsa, as mild or spicy hot as you prefer
1/2 cup reduced-fat shredded cheddar cheese
2 fresh plum tomatoes, seeded & diced
2 scallions, minced
10 black olives, pitted & diced

In a small bowl combine the yogurt with the cilantro, chili powder, cumin, and oregano; set aside.  In another small bowl combine the mashed avocado and fresh lemon juice; set aside.  Place the spinach in a clear serving bowl, such as a trifle dish. Spoon the black beans on the spinach. Use a spatula to spread the yogurt mixture over the beans. Spread the avocado mixture over the yogurt. Spoon the salsa over the avocado mixture. Sprinkle with the cheese and top with a layer each of plum tomatoes, scallions, and olives. Serve, if desired, with a selection of non-starchy vegetables or baked multigrain chips.  Servings per Recipe: 20 (1/2 cup)

Diabetic Exchanges: 1/2 carbohydrate, 1/2 fat  Nutrition facts per serving – 65 calories, 3g fat, 6g carbohydrate, 3g fiber, 1g sugar, 0mg cholesterol, 145mg sodium, 4g protein.

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