Seven Layer Dip Salad

You know that yummy seven-layer dip that attracts a crowd at any gathering – layers of refried beans, cheese, sour cream, guacamole, and salsa. Although many of those ingredients are actually good for you, the whole mess packs a ton of calories and fat, especially when being scooped up by tortilla chips (the fried ones, of course!). The U Rock Girl version takes the same classic flavors, cuts the unnecessary fat, and bumps up the nutrition by turning it into a salad. What a great idea!


  • 1 head romaine lettuce (save time by using the pre-washed bagged lettuce)
  • 1 can black beans
  • 1 tsp. ground cumin
  • 1 jar tomatillo salsa (Trader Joe’s makes a great one)
  • 2 avocados (or use 2 packages of Wholly Guacamole 100 calorie packs)
  • juice of 1 lime
  • 1 (16 oz.) container fresh salsa (hot, mild, mango – your choice)
  • 1/2 cup shredded light Mexican cheese blend or cotija cheese
  • 2 corn tortillas (or 12 baked tortilla chips)
  1. Place the lettuce on a large serving platter.
  2. Prepare the beans by draining and rinsing them under water. Toss with cumin. layer on top of lettuce.
  3. Pour the tomatillo salsa over the layer of beans.
  4. To make your own guacamole, cut open the avocados, remove the flesh and mash with the juice of 1 lime (or use the pre-made guac). Spread that in a layer over the tomatillo salsa.
  5. Pour the chunky salsa over the guacamole. Top with a layer of shredded or cotija cheese.
  6. To make your own tortilla chips, cut each tortilla into 6 triangles. Place on a baking sheet and bake in a 350 degree oven for 6-8 minutes or until crispy. Remove from oven, allow to cool, crush them up and toss on the salad as a crunchy top layer.

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