My Food Fix: Super Bowl 7-Layer Dip

It’s hard not to like Super Bowl Sunday. Loved for the sport, creative commercials (some years), halftime entertainment and, of course, the food. Oh, and the beer.

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According to the Calorie Control Council, a “relatively modest consumption of Super Bowl fare” of typical game day goodies adds up to more than 2,000 calories and more than 80 grams of fat. That’s more calories and fat than some of us need in an entire day!

The trick to enjoying the game and the food on Super Bowl Sunday? Choose the foods that you really want to eat (and forget the ones you don’t), sit far away from the food (so you have to make an effort to serve yourself) and make healthier snacks (it really does save calories).

Here is my recipe for a healthier Super Bowl 7-Layer Dip. Compared to the traditional 7-Layer Dip, my version saves you more than 200 calories, 3g of fat, 4g of saturated fat and 450mg of sodium and adds 2.5g of dietary fiber and 1.5g protein. It’s delicious and took less than 30 minutes from start to finish.

Oh, and I’ll be enjoying with a handful of tortilla chips and a light beer.

Super 7-Layer Dip
One (15 oz) can fat-free vegetarian refried beans
2 Tbsp diced green chilies (I use mild because I’m a spice wimp)
1/2 cup green leaf lettuce, chopped
1/2 red bell pepper, finely diced
8 oz nonfat plain Greek yogurt (you won’t miss the sour cream, I promise!)
2 avocados, mashed with dash of cumin, salt and black pepper (or you can use guacamole)
3/4 cup pico de gallo or two tomatoes, diced
3-1/2 oz low-fat mild cheddar cheese, shredded or grated
4 Tbsp canned black olives, chopped
Dash of cumin, salt and pepper

Mix beans with green chilies. Microwave for about 2 minutes. Place bean mixture on large platter or in clear bowl. Add the following layers in this order: lettuce and bell pepper, yogurt, mashed avocados or guacamole, pico de gallo or diced tomatoes, cheese and, lastly, olives. Serve with homemade corn tortilla chips or store-bought tortilla chips. Makes 12 generous servings.

Nutrition info per serving: 115 calories, 5g fat (0.8g saturated), 0.65mg cholesterol, 278mg sodium, 12g carbohydrate, 4.6g dietary fiber, 5.5g protein