RECIPE DOCTOR
Dip recipe is just as tasty with less fat, calories
By Elaine Magee
Knight Ridder News Service
Q. We have a favorite seven-layer dip that I was hoping you could analyze for us. If it is too high in calories and fat, would you mind lightening it up?
A. I love this dip, but I was completely shocked when I ran the nutrition analysis of the original recipe — one appetizer serving (12 servings per platter) came to 305 calories and 23 grams of fat (13 grams saturated). And that doesn't even include the chips or food that you are dipping into it!
The good news is that if you make a few minor adjustments in the ingredients, you have an equally beautiful and tasty dip but with 75 percent less fat and 33 percent less calories. All I did was use fat free or vegetarian refried beans, light cream cheese, fat-free sour cream (Naturally Yours) and reduced fat sharp cheddar cheese (Cracker Barrel Light or Kraft 2 percent).
I also doubled the fresh tomato, finely chopped the green pepper and green onions, and made the black olives optional.
Original recipe contains 305 calories, 23 g fat, 13 g saturated fat, 58 mg cholesterol per serving.
Seven-layer Taco Dip
- 1 ounce packet of taco seasoning mix (Lawry's)
- 1 (16-ounce) can fat-free or vegetarian refried beans
- 1 (16 ounce) tub fat-free (or light) sour cream
- 8 ounces light cream cheese (tub or block), softened
- 2 cups favorite salsa
- 2 large tomatoes, chopped
- 1 green bell pepper, finely chopped
- 1 bunch green onions, finely chopped
- 1 small head iceberg lettuce, finely shredded (about 4 cups)
- 2 cups reduced fat shredded sharp cheddar cheese
- 6 ounce can sliced black olives, drained (optional)
In medium bowl, blend the taco seasoning with the refried beans. Spread the mixture onto a large serving platter or in a 9-by-13-inch baking dish.
On low speed, beat the sour cream and cream cheese together until smooth. Spread over beans.
Top this with salsa, then fresh tomato, green pepper, green onions, lettuce and cheddar cheese. Garnish with black olives if desired.
Makes 12 servings
Per large appetizer serving (not including chips or dippers): 195 calories, 12 g protein, 20 g carbohydrate, 6.5 g fat (4.2 g saturated fat, 1 g monounsaturated fat, .2 g polyunsaturated fat), 19 mg cholesterol, 2.5 g fiber, 730 mg sodium. Calories from fat: 31 percent. Omega-3 fatty acids not avail. Omega-6 fatty acids not avail. Weight Watchers points 4.
Elaine Magee is author of "The Recipe Doctor Cookbook" and "The Flax Cookbook." Readers may write to her through her Web site at www.recipedoctor.com. Personal responses cannot be provided.
