7 Layer Bean Dip with Homemade Guacamole & Homemade Tortilla Chips

by | Jan 19, 2014 | 30 Minute Meals, 4th of July/Bar-B-Que, Appetizer, Cooking Methods, Course, Cuisine, Dips, Gluten-Free, Health and Diet, Holiday, Latin, Low-Sugar, Meals, Recipes, Season, Side Dish, Snack, Spring, Summer, Type of Dish, Uncooked, Vegetarian | 0 comments

7 Layer Bean Dip with Homemade Guacamole & Homemade Tortilla Chips is super low in saturated fat, a good source of protein, and easy to make. You can also just make the guacamole and eat it as its own dip. I baked homemade Tortilla Chips, too, and they are delicious and quick. The video shows Madison, a 6-year old, making the homemade chips. They’re that simple.

7 Layer Bean Dip with Homemade Guacamole & Homemade Tortilla Chips
 
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7 Layer Bean Dip with Homemade Guacamole & Homemade Tortilla Chips is super low in saturated fat, a good source of protein, and easy to make. You can also just make the guacamole and eat it as its own dip. I baked homemade Tortilla Chips, too, and it’s very simple and quick.
Author:
Recipe type: Dip, Appetizer
Cuisine: Latin
Serves: 16
Ingredients
  • Guacamole:
  • 1 large avocado or 3 small avocados
  • ½ small red onion, peeled and diced
  • 1 clove garlic, peeled and minced
  • 1 jalapeno, seeds and stem removed, diced
  • 1 small tomato, diced
  • 3 Tbsp cilantro, chopped
  • Juice from 1 lime
  • Salt to taste
  • 7-Layer Bean Dip:
  • 1 14-oz can fat free refried beans
  • 1 16-oz jar salsa of choice
  • 8 oz fat free sour cream
  • 1 small can (4 oz) diced green chilies
  • 1 small can (4 oz) sliced or chopped black olives
  • 1 package (14 oz) fat free Kraft shredded cheddar cheese
Instructions
  1. Make the guacamole. Remove the avocado from the skin and pit and put it in a large bowl.
  2. Add the red onion, garlic, jalapeno, tomato, cilantro, lime juice, and salt to the avocado.
  3. Mash all the ingredients together. This is the guacamole.
  4. Make the 7-layer bean dip. In a 13 x 8 glass Pyrex, spread the refried beans on the bottom layer.
  5. Next layer on the salsa, sour cream, and green chilies. These will all mix together.
  6. Spread on the guacamole.
  7. Sprinkle on the olives and cheese.
  8. Serve with homemade tortilla chips.
Nutrition Information
Serving size: 3 Tbsp Calories: 91.5 Fat: 1.5 Saturated fat: 0.3 Carbohydrates: 12.4 Sugar: 4.4 Fiber: 2.2 Protein: 7.7 Cholesterol: 4.0

By Sarah Koszyk, MA, RDN

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