Slimmed Down Mexican Layer Dip

I’ll admit it, I’m not a big football fan, except when it has to do with making food and throwing a party!  As we all know a football game food is usually very high in fat, salt, and calories.  What I’ve done is slim down some of our favorites without losing a tasty snack. No, these are not low-calorie dishes but I’ve used fresh ingredients with low-fat options to light up the dish, that was my goal. No pun intended!


Mexican Layer Dip


1 can(15 ounces) black beans, drained and rinsed

2 scallions, finely chopped

2 tablespoon chopped fresh parsley

1/4 teaspoon pepper

1/4 teaspoon salt

2 cups low fat Greek yogurt

1 1/2 low-fat cheddar cheese

2 cups fresh salsa, drained for 1 hour, reserve Salsa juice.  I used medium-hot salsa

guacamole, recipe follows

1/2 cup sliced black olives

1/2 cup frozen corn, defrosted

3 scallions, finely chopped

2 tablespoon roasted no salt sunflower seeds

Use a nice glass bowl to show all the colorful layers. Mix black beans, scallions, parsley, salt, and pepper. Place in a glass bowl. Top with yogurt, then cheese, salsa, and guacamole. In a small bowl combine olives, corn, scallions and sunflower seeds.  Sprinkle on top of the guacamole. I serve with toasted pita chips, recipe follows.


3 ripe avocados

1/2 red onion, minced

2 tablespoons fresh cilantro, minced

1 tablespoon lime or lemon juice

1/2 teaspoon kosher salt

1/4 teaspoon black pepper

1/2 ripe tomato, seeds and pulp removed, chopped

1 tablespoon reserved salsa juice

Slice avocado, remove seed and scoop out the pulp. Sprinkle lemon juice over avocados. With a potato mashed, mash avocado. Combine the remaining ingredients and mix thoroughly.


Pita Chips

1 package pita bread

cooking spray


Heat oven to 400 F.  Slice pita bread in half then in fourths. Open each fourth into two pieces. Place on a baking sheet. Spray with cooking spray and lightly salt. Bake for 2 minutes then turn over and bake for an additional two minutes.



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