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Slimmed Down Six Layer Dip

Picture of Slim Six-Layer Dip Recipe

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, roughly chopped
  • 2 15-ounce cans red kidney beans, drained and rinsed
  • 2 teaspoons chili paste or your favorite hot sauce
  • 1 cup shredded low-fat cheddar cheese
  • 1 cup shredded sharp cheddar cheese
  • 2 ripe avocados, preferably Hass
  • Kosher salt
  • 2 teaspoons fresh lemon juice
  • 5 scallions, white and green parts, thinly sliced
  • 3/4 cup fresh cilantro
  • 1 jalapeno, stemmed and thinly sliced
  • 1 1/2 cups plain nonfat yogurt, preferably Greek
  • 2 cups finely shredded romaine lettuce
  • 3 ripe medium tomatoes, diced

Directions

Heat the oil in a skillet over medium heat. Add the garlic, beans and chili paste and heat until fragrant, about 3 minutes. Using a potato masher or fork, mash the beans. Remove from the heat, add 2 tablespoons water and mash until somewhat smooth. Spread in a 2-quart glass casserole dish.

Scatter the cheese over the beans. Halve and pit the avocados; scoop out the flesh into a bowl and mash with 1 teaspoon salt and the lemon juice. Spread the avocado over the cheese.

Reserve some scallions, cilantro and jalapeno for garnish. Pulse the yogurt with the remaining scallions, cilantro and jalapeno in a blender or food processor. Spread over the avocado. Top with the lettuce. Season the tomatoes with another teaspoon salt and scatter over the lettuce. Top with the reserved scallions, cilantro and jalapeno.

Per serving: Calories 290; Fat 15 (Saturated 5); Cholesterol 18 mg; Sodium 702 mg; Carbohydrate 25 g; Fiber 10 g; Protein 18 g

7 Healthy Salads on the Go!

1. WENDY’S CAESAR SIDE SALAD

Calories: 170, Fat: 14g
Loaded with crisp romaine lettuce, sweet grape tomatoes, and rich asiago cheese. If you want to cut out even more calories and fat, try it without the lemon garlic dressing.

2. MCDONALD’S PREMIUM SOUTHWEST SALAD

Calories: 140, Fat: 4.5g
There is a McDonald’s in almost every small town and big city in the entire United States, so there’s no excuse for not finding a healthy salad, is there? And this one’s particularly tasty, with cheddar jack cheese and lime tortilla chips.

3. SUBWAY VEGGIE DELITE SALAD

Calories: 50, Fat: 1g

Who says Subway can only do subs? Their salads are delicious and completely customizable, too! Just avoid the cheese and dressing and bacon bits, and you’ll get a healthy salad without the extra fat and calories.

4. BURGER KING TENDERGRILL™ GARDEN SALAD

Calories: 230, Fat: 7g
It’s got grilled chicken in it, so you’ll also get a serving on lean protein. Remember to skip the dressing, or opt for the low-cal Italian or the fat-free ranch.

5. ARBY’S ROAST CHOPPED FARMHOUSE SALAD

Calories: 250, Fat: 13g
I know this sounds like a lot of calories and fat, but this includes the optional bacon bits and dressing and cheese. Pick these off, and you’ll cut the calories in half and then some. It also has roasted chicken, so you’re getting lean protein in those calories, too.

6. QDOBA VEGETARIAN TACO SALAD

Calories: 205, Fat: 1.5g
Order the Vegetarian Taco Salad “naked” (without the tortilla chip bowl) and feel free to add one of Qdoba’s 7 tasty, fresh salsas, and get a spicy, savory, healthy salad… you might want to eat this more than once a week!

7. PANERA BREAD FUJI APPLE CHICKEN SALAD

Calories: 230, Fat: 6g
Order this delicious, healthy salad without the Gorgonzola crumbles, pecans, and dressing, and this is the calorie total you’ll get… and possibly the best salad! It’s delicious, and so easy to replicate at home, too!

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