Low-Guilt Tex-Mex Dip

This layered dip uses several low-fat & low-sodium products; refried beans, avocadoes, sour cream, tomatoes, scallions and cheddar cheese.

Ingredients:

• 1 16 oz. container fat-free plain yogurt (about 2 cups)
• 1 can fat-free refried beans
• 2 ripe avocadoes
• 2 tbsp lime juice
• 1 8 oz. container low-fat sour cream
• 1 packet low-sodium taco or fajita seasoning
• 2 tomatoes, seeded and chopped
• 3 scallions, trimmed and minced
• 1 cup low-fat or fat-free cheddar, shredded
• Corn chips or tortillas

Directions:

Drain yogurt in a fine sieve that is lined with cheesecloth, over a bowl in the refrigerator, to allow moisture to drain away, leaving a thick yogurt (this may take several hours, or even better, overnight!) Spread beans in a serving dish with high sides (a pie plate works well). Peel the avocadoes, and mush the flesh with a fork in a small bowl. Add in a dollop of the thickened yogurt for creaminess, and the juice of the lime to help keep it from browning. Glop this mixture on top of the bean layer, spreading almost to the edges. Mix the rest of the yogurt and the sour cream in a bowl with the taco or fajita seasoning. Whisk well to break up any lumps. Spread gently on top of the avocado layer. Top with chopped tomatoes, scallions, and shredded cheese. Serve with corn chips or warmed mini flour tortillas.

Number of Servings: Makes enough dip to share with a small crowd...perhaps 5 or 6 people.

Notes from the Cook: My sister asks me to make Tex-Mex dip whenever I visit. (Some people call it Seven-Layer Dip and add a layer of black olives or sliced jalapenos). Once the dip is made, we typically sit down and start gabbing and eat the whole dish! So I decided to lighten up our recipe with healthier ingredients. We still eat more than we should, but at least we feel a little less guilty about it!