- Author: Erika Paggett
What do you get when you add 3 colors to a delicious 4th of July snack?
…a festive 7 layer bean dip!!!
Most traditional 7-layer bean dips call for whole-fat refried beans, sour cream, cheese and store-bought taco seasoning. This delicious classic with a festive 4th of July twist from Kitchen Fun With My 3 Sons can be made healthier with a few simple swaps. Give these alternatives a try to reduce added fat and sodium:
Original Ingredients |
Healthy Swap |
Refried Beans ----> |
Fat-free refried beans |
Sour Cream -----> |
Non-fat, plain Greek-style yogurt |
Store-bought Shredded Cheese --------> |
Reduced-fat block cheese (shredded at home) |
Store-bought Taco Seasoning -> |
RECIPE:
1 can – Fat-free refried beans
8 tsp. – Taco seasoning
18 oz – Non-fat, plain Greek-style yogurt
2 cups – Reduced-fat cheese, shredded
1 Bag – Shredded lettuce
3.8 oz can – Sliced black olives
1 Jar – Salsa
1 Large – Tomato (chopped)
Blue Corn Tortilla Chips (crushed)
(Optional) 1 Slice – White cheese (provolone, Havarti, cheddar, or other)
DIRECTIONS:
Layer 1 – Combine refried beans with the taco seasoning & spread in a 9x13 glass pan
Layer 2 – Top with Jar of Salsa
Layer 3 – Add sliced olives
Layer 4 – Sprinkle shredded lettuce on top of sliced olives
Layer 5 – Add Shredded cheese
Layer 6 – Make a square using non-fat Greek-style yogurt in the upper left corner then sprinkle crushed blue corn tortilla chips
Layer 7 – (Spoon yogurt into small plastic bag or pastry piping bag and cut off tip) Alternate adding a row of chopped tomatoes with a row of non-fat Greek-style yogurt to finish off your dip...then ENJOY!
***Optional - Cut out small circles from a slice of white cheese and place circles on top of the crushed blue corn tortilla chips. You can use a pastry icing tip or any other kitchen tool you have that makes small circles.
Photo credits and original recipe: Kitchen Fun With My 3 Sons
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