Lean Layered Taco Dip

Featured in the Honolulu Star-Advertiser on November 24, 2010.



Lean Layered Taco Dip

  • 1 medium avocado, mashed with a bit of lemon or lime
  • 1/4 cup chopped onion
  • 1 can (4 ounces) green diced chilies
  • 1 can (16 ounces) no fat refried beans
  • 1 container (8 ounces) fat free sour cream
  • 1/2 cup of your favorite salsa
  • 4 ounces fat free or reduced-fat cheddar cheese or taco cheese
  • 1 large tomato, diced
  • 1 cup pitted olives, diced
  • 1 large tomato, diced


  1. In a 9 x 9 dish, mix together avocado, onion and green chilies.
  2. Layer beans, avocado mixture and the rest of the ingredients in the above order and serve with blue corn tortillas (or other chips) and enjoy!

Makes 8 servings.

Note: Take any recipe and substitute regular sour cream with fat free sour cream. You can start with 1/2 fat free and 1/2 regular.

Approximate Nutrient Analysis per serving (based on 8 servings and not including chips):
160 calories, 5 g fat, 0.5 g saturated fat, 5 mg cholesterol, 650 mg sodium, 21 g carbohydrate, 6 g fiber, 3 g sugar, 9 g protein


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