South Beach Diet Fat Free 7 Layer Mexican Dip
Elevate your party spread with this flavorful and guilt-free South Beach Diet Fat Free 7 Layer Mexican Dip! Perfect for health-conscious eaters, this vibrant appetizer layers creamy fat-free refried beans, tangy Greek yogurt mixed with low-sodium taco seasoning, and chunky, no-sugar-added salsa. Fresh toppings like crisp romaine lettuce, juicy Roma tomatoes, and rinsed black olives add a satisfying crunch, while a sprinkle of shredded fat-free cheddar cheese ties it all together. Ready in just 15 minutes with no cooking required, this crowd-pleaser is an effortless blend of bold Tex-Mex flavors. Serve it with baked whole-grain tortilla chips or fresh veggie sticks for a satisfying, South Beach Diet-approved snack that’s as nutritious as it is delicious!
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Recipe Information
Ingredients
- 1 cup Fat-free refried beans
- 1 cup Nonfat plain Greek yogurt
- 1 tablespoon Taco seasoning (low sodium)
- 1 cup Prepared chunky salsa (no sugar added)
- 0.5 cup Shredded fat-free cheddar cheese
- 1 cup Chopped romaine lettuce
- 0.5 cup Diced Roma tomatoes
- 0.25 cup Sliced black olives (rinsed and drained)
- 2 tablespoons Chopped fresh cilantro (optional, for garnish)
Instructions
In a medium mixing bowl, combine the nonfat plain Greek yogurt with the taco seasoning. Stir until well mixed, and set aside.
Spread the fat-free refried beans evenly across the bottom of a 9-inch serving dish (a pie dish or a square dish works well).
Layer the seasoned Greek yogurt mixture on top of the refried beans, spreading evenly with a spoon or spatula.
Spread the salsa over the yogurt layer, ensuring it covers the entire surface.
Sprinkle the shredded fat-free cheddar cheese evenly over the salsa.
Add the chopped romaine lettuce as the next layer, followed by the diced Roma tomatoes.
Top the dip with the sliced black olives, spreading them evenly over the tomatoes.
If desired, garnish with chopped fresh cilantro for an extra burst of flavor and color.
Serve immediately with baked whole-grain tortilla chips or fresh-cut vegetable sticks such as celery, bell peppers, or cucumber slices.
Nutrition Facts
Calories |
668 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 2797 mg | 122% | |
| Total Carbohydrate | 79.1 g | 29% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 23.0 g | ||
| Protein | 62.2 g | 124% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 873 mg | 67% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2121 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
