Tag: dips

Healthier Seven-Layer Dip

3 Comments

Faced with buffets of wings, nachos, and vats of chips and dips, Americans consume more calories on Super Bowl Sunday than any other day of the year. Unless you have a will of steel, it’s likely that you’re going to indulge. Here is a lighter version of seven-layer dip – heavy on fresh veggies and nonfat refried beans and low-fat yogurt instead of sour cream – to help you get through the day without totally sacking your fitness goals. Serve with baked corn tortilla chips (recipe here).

Seven Layer Dip Recipe.png

Healthier Seven-Layer Dip

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 10 servings

Ingredients:

2 medium ripe avocados
2 Tbsp. fresh lime juice
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
8 oz low-fat plain Greek yogurt
2 tsp. all-natural taco seasoning, no salt added
1 (15-oz) can nonfat refried beans, warm
4 medium tomatoes, chopped
1 yellow pepper, chopped
1 bunch green onions, ends trimmed, sliced thin
2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)

Preparation:

1. Mash avocados in a medium bowl.
2. Add lime juice, salt, and pepper; mix well. Set aside.
3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5. Serve with baked tortilla chips.

Seven-layer dip .gif

Nutritional Information (per serving; not including tortilla chips):

Calories: 136
Total Fat: 7 g
Carbohydrates: 13 g (Fiber: 6 g; Sugar: 3 g)
Protein: 6 g

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Buffalo Chicken Tenders with Blue Cheese Dip

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These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving.

Healthier Buffalo Chicken Tenders

Buffalo Chicken tenders with blue cheese dip

Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank’s®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Nutritional Information (per serving):
Calories: 158
Total Fat: 4 g
Total Carbohydrates: 3 g (Fiber: 1 g;  Sugar: 2 g)
Protein: 26 g

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Guacamole

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Whether you’re adding it to your baked potato, enjoying it with Mexican food, or eating it paired with salsa & baked tortilla chips as a snack, get ready to love this guacamole.

Guacamole

Guacamole

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, ¼ cup each

Ingredients:
4 ripe medium avocados, peeled, seeds removed, mashed
1 medium tomato, seeds removed, finely chopped
½ sweet white onion, finely chopped
2 medium chiles (like jalapeno, Serrano, or Anaheim), seeds and veins removed, finely chopped (optional)
¼ cup chopped cilantro
2 Tbsp. fresh lime juice
½ tsp. ground cumin
Sea salt and ground white pepper (to taste; optional)
Hot pepper sauce (like Tabasco) (to taste; optional)

Preparation:
1. Combine avocados, tomato, onion, chiles (if desired), cilantro, lime juice, and cumin in a large bowl; mix well. Mixture may be slightly chunky.
2. Season with salt, pepper, and hot sauce if desired.
3. Serve with fresh carrots sticks, jicama sticks, or baked tortilla chips.

Nutrition Facts (per serving):
Calories: 139
Total Fat: 12 g
Total Carbohydrates: 9 g (Fiber: 6 g; Sugars: 2 g)
Protein: 2 g

Healthier French Onion Dip

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A healthier version of the favorite party dip, usually made from a powder of artificial flavors, this French onion dip is made from scratch with savory caramelized onions.

Healthier French Onion Dip

French onion dip

Total Time: 3 hrs. 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 7 servings, about 3 Tbsp. each

Ingredients:
2 Tbsp. olive oil
4 medium onions, chopped
½ cup low-sodium organic beef broth
2 Tbsp. Worcestershire sauce
½ tsp. garlic powder
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 cups reduced-fat (2%) plain Greek yogurt

Preparation:
1. Heat oil in medium saucepan over very low heat.
2. Add onions; cook, stirring frequently, for about 20 minutes, or until onions are soft and golden brown.
3. Add broth, Worcestershire sauce, and garlic powder. Season with salt and pepper if desired; cook, over medium heat, stirring frequently, for about 5 minutes, or until broth has evaporated. Remove from heat. Let onion mixture cool completely.
4. Combine onion mixture and yogurt in a medium bowl; mix well.
5. Chill, covered, for 1 hour (or overnight).
6. Serve with raw vegetables for dipping.

Nutritional Information (per serving) not including vegetables:
Calories: 160
Total Fat: 7 g
Total Carbohydrates: 13 g (Fiber: 2 g; Sugars: 9 g)
Protein: 10 g

Simple Chunky Salsa Recipe

4 Comments

This simple salsa is great on top of protein or paired with guacamole and baked tortilla chips as part of a healthy snack.

Simple Chunky Salsa

simple chunky salsa

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 medium tomato, chopped
1 green bell pepper (or red bell pepper or yellow bell pepper), chopped
¼ red onion, chopped
12 sprigs fresh cilantro, finely chopped
¼ tsp. dried oregano leaves (to taste; optional)

Preparation:
1. Combine tomato, bell pepper, onion, cilantro, and oregano (if desired) in a medium bowl; mix well.

Nutritional Information (per serving):
Calories: 47
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 10 mg
Carbohydrates: 11 g
Fiber: 4 g
Sugar: 6 g
Protein: 2 g