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Guilt-Free Game Day Snacks: 7-Layer Fiesta Dip and Chips

By , SparkPeople Blogger
Football and snacks go hand in hand, but so can game-day noshing and healthy eating.

Nachos, pizza, even wings can be a part of your healthy Super Bowl party menu.

I've revamped a few of your favorites and rounded up some members' makeovers, too.

I started with one of my favorites: layered Mexican dip. I always make a beeline for this dish at game-day parties. With layers of beans, cheese, black olives, sour cream, guacamole, and onions, the dip is made with healthy, whole ingredients.

Then I checked out the nutrition on the dish.

Even with baked chips, a cup of this dip has a whopping 562 calories, 42 g fat and 824 mg of sodium!

Do you know how much I probably have consumed of this dish at parties? So much that I decided to make it over before this year's big game.

My Skinny Fiesta Dip with Baked Lime Chips has all the flavor of the original, but it's much easier on the waistline.

Original dip (1 cup):
562 calories
42 g fat
19 g saturated fat
824 mg sodium

New dip(1 cup):
211 calories (fewer than half!)
9 g fat (about 1/5 the fat)
4 g saturated fat
405 mg sodium (less than half!)

The swaps were simple:
  • Low-fat sour cream for full fat
  • Nixed the cheese
  • Diced fresh avocado instead of store-bought guacamole to cut the salt
  • Swapped fat-free refried beans for regular and added black beans
  • Whole-wheat tortillas instead of white
  • Homemade, salt-free taco seasoning instead of a packet
  • Chopped tomatoes and shredded lettuce to add more veggies to the dip
  • Eliminated the black olives (empty calories in this recipe)
  • Added cilantro for a boost of fresh flavor
  • Squeezed fresh lime over the tortillas before baking to add flavor

Skinny Fiesta Dip with Baked Lime Chips

16 ounces refried beans, fat free
1 cup sour cream, reduced fat
1 tablespoon Chef Meg's Taco Seasoning
1/2 cup black beans, drained and rinsed
3 green onions, chopped (both white and green parts)
Juice of 1 lime
1/2 avocado, chopped
1 tablespoon cilantro, washed and chopped
2 Roma tomatoes, diced
1 cup green leaf lettuce, shredded
2 whole-wheat tortillas
1/4 teaspoon salt

Preheat oven to 350F. Slice each tortilla into six wedges. Place wedges on a baking sheet sprayed with nonstick cooking spray. Spray the tortillas with a light mist of nonstick cooking spray and a pinch of salt (optional). Bake for five minutes or until crisp. Remove from the oven and immediately squeeze the juice of half a lime over the chips.

Combine the taco seasoning with the sour cream and mix well. Refrigerate until ready to use.

Rinse and drain the black beans. Combine the chopped avocado with the juice of the remaining half of a lime and the chopped cilantro, then set aside. Line the bottom of a 10-inch round dish with the refried beans. Layer on the sour cream mixture, black beans, and green onions. Top with chopped tomatoes, lettuce and avocado. Serve chilled. Makes 6 one cup servings with 2 baked lime chips

Looking for other Super Bowl recipes? Try these:
Caramel Popcorn (Chef Meg's Makeover)

Boneless Chicken Hot Wings (Chef Meg Approved)

Chef Meg's (Leftover) Chicken Nachos

Chef Meg's Cheesy Grilled Banana Peppers

Chef Meg's Deviled Eggs

Chef Meg's Fake "Fried" Cheese Sticks

Fruit Kebabs with Coconut Yogurt, Chef Meg Approved

Stuffed Broiled Portabella Mushrooms (Chef Meg's Makeover)

Instead of an array of snacks, serve up a pot or hearty, healthy soup or stew.
Lynda's White Chicken Chili (Chef Meg's Makeover)

Taco Soup (Chef Meg's Makeover)

Are you hosting a Super Bowl party or attending one? What dishes do you serve up on Game Day? Why do you think that eating is so closely associated with football rather than other sports?

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Sounds yummy! Report
Putting together a grocery list now!! Thank you. Report
I was not planning to make anything for the game. I may give this a try. It sounds really good. Report
I am definitely going to try this, Meg, as we could all lose some weight in our family - and this recipe would not sacrifice taste in its "decalorization"! I usually do serve Mexican fare for our Super Bowl party: nachos, homemade guacamole (although the Wholly Guacamole brand - it comes in a little plastic bag, and then a box - is quite good), several homemade cheese spreads with crackers and big pretzels, herbed cheese piped onto crackers with a smoked oyster, a couple more homemade cheese spreads, and the usual frozen margaritas and beer. Report
Delicious Report
Thanks, I am always looking for recipes. Report
Yum, Yum, Yum is all I can say. Report
I am going to add some of these to our party recipe box. They sound so yummy! Report
I definitely want to try some of these. Thanks for the tips!! Report
No superbowl parties here, I'm not getting up at 3AM to watch a football game. I would need breakfast first. Report
This really isn't the same dip without the cheese. And chunks of avocado aren't the same either. I'd make my own guacamole using half the avocado and some salsa. I'd still need the cheese, so maybe some extra sharp cheddar so you wouldn't need so much. Report
Sounds great. If I don't make iany of these for super bowl, I will make one of these for a party or get together Report
These snacks sound grreat!!! I will have to try some of them. Report
Too bad I have to work during the Superbowl but I will definitely keep this in mind for family gatherings, which always have some sort of dip and usually vegetable crackers and pumpernickle...not necessarily right for this recipe but we'll compromise.. Report
I can't wait to try some of these recipes. Report
oh now that sounds delicious, I love black olives, but will omit them, as I know they have NO values other than my enjoyment! lol Report
I think I will try a couple of these this weekend Report
Sounds SOOOO good! Report
I'm more about the dip than the chips, so I go for baby carrots instead. All the crunch, plus some fiber and vitamins! Report
Could be a regular snack! Sounds great! Report
Sounds like a great recipe. I think I'll try it. Report
I love 7 layer dip! I'll definitely try this recipe soon. But because I'm a Celiac and am allergic to gluten, I'll substitute the whole wheat tortillas with corn tortillas and just bake them the same way. Report
Sounds yummy! I have found that you really don't need to spray the corn tortillas with cooking spray to come out crunchy. Report
I have a similar taco dip which I include turkey meat and mix in the taco mix. It's a hit and I think I'm going to try this one! Good going! Report
I'm super excited about trying this. I'm going to make it this week. I'll make my own beans from dry, so I'll be able to control the sodium even more. I'm also thinking that it might be good to strain non fat yogurt (to make it thicker) instead of sour cream. I don't mind reduced fat sour cream - hate fat free, but don't mind fat free yogurt at all. We'll see how well I plan ahead. Thanks! Report
Thanks for sharing, I have been looking for healthy atlernatives, now I can try these ones. Report
Thanks so much for giving some ideas for the Super Bowl! These kinds of events are always the hardest for me--tons of tempting food sitting out, easy to just graze through the whole party. Not this year!! I think I also saw a recipe for hummus in the SP Recipes and thought about trying that. Report
Although it's one of my favorites, I haven't had this dip in ages because of the high calorie content. Thanks, Chef Meg, for what sounds like a delicious makeover! Report
Aha!!!! Finally something I CAN make and eat during Super Bowl time....these recipes from Chef Meg..and the demos are wonderful....and I HATE to cook.....thought I was done with that long ago...guess not...I'm having a bit of fun with food now! Report
I need to try this one!! I'm already stressing out about the Super Bowl Party on Sunday... at least I can bring this and have something healthy to eat! Thanks!! Report
Thanks for sharing! Although I must admit I do love cheese, but there's so many rich ingredients I bet I wouldn't even notice it missing. Report
SO glad to find a website with healthy recipes I might actually want to eat :). I'm new to Sparkpeople. Thanks for the great helps! Report
Sounds good! I've added the recipe to my collection of ones to try.

I think I would substitute fat free Greek yogurt for the sour cream and sprinkle TrueLime on the chips instead of salt and skip the lime juice.

That would make the result

New dip(1 cup):
178 calories
4 g fat

(and add 3g of protein) Report
Go ahead and use low-fat cheese instead of fat-free. It tastes so much richer, and you'll be satisfied with less. Fat-free cheese doesn't have that same mouth feel.
Chef Meg Report
I love 7 layer dip so I am going to try this new recipe. Thanks Report
Sound really good, but I'm not sure I can leave off the cheese! Maybe a tablespoon of shredded fat free?! Jeanna Report
Sounds good! I'd still add the black olives myself though... I just love those things! Report
This couldn't come at a better time - THANK YOU! Report
Thanks for sharing. I am always looking for new recipes. Although I don't do the Super Bowl these are excellent to use for special occassions and even those times when it is necessary to bring a dish. Report
Just what I needed! Thanks for sharing! Report
I can't wait to try! Report
This makes me hungry! Report
Sounds delicious! Report
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