Hungry Girl: The Healthy 8-Layer Dip You Need to Make for Super Bowl Sunday
Courtesy Lisa Lillien
Lisa Lillien is the author of the popular Hungry Girl website and email newsletter, featuring smart, funny advice on guilt-free eating. She is also the author of ten books, six of which debuted at number one on the New York Times Best Sellers list. Read her blog every Monday for slimmed-down celebrity recipes and more.
Why are dips so delicious? (This is not a rhetorical question…can anyone answer this?) I love them, and so does everyone else. And one of the most popular dips out there is the always-a-hit 7-layer dip. Who could possibly resist layers of refried beans, cheese, sour cream, etc.?
Now, if you’re having or attending a Super Bowl party, you pretty much have to offer a layered dip. And I’ve got an incredible recipe that tastes great and is way healthier than conventional versions. (Plus, it has one more layer!) Grab your favorite baked tortilla chips, and dig in.
‘Til next time… Chew the right thing!
HG’s Ultimate Ate-Layer Dip
1 16-oz. can fat-free refried beans
¼ tsp. chili powder
¾ tsp. cumin
½ tsp. onion powder
½ tsp. garlic powder
8 oz. raw extra-lean ground beef (4% fat or less)
¼ tsp. salt
1 cup fat-free plain Greek yogurt
½ cup shredded reduced-fat Mexican-blend cheese
2 cups shredded lettuce
1 cup chopped tomatoes
¼ cup chopped scallions
¼ cup sliced black olives
1. In a medium bowl, combine refried beans, chili powder, ½ tsp. cumin, and ¼ tsp. each onion powder and garlic powder. Mix well.
2. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add ground beef, and season with salt and remaining ¼ tsp. each cumin, onion powder, and garlic powder. Cook and crumble until beef is fully cooked, about 5 minutes.
3. Spread seasoned beans into a deep flat-bottomed serving dish, and evenly layer remaining ingredients: beef, yogurt, cheese, lettuce, tomatoes, scallions, and olives. Serve cold or at room temperature with veggie slices and/or baked tortilla chips.
HG Tip: Don’t have a deep flat-bottomed serving dish? Use an 8” X 8” baking pan or a 9-inch pie pan.
Prep time: 15 minutes
Cook time: 5 minutes
⅛th of recipe (about ¾ cup): 139 calories, 3g total fat (1.5g sat fat), 426mg sodium, 13g carbs, 3.5g carbs, 2.5g sugars, 14g protein