Concocting the perfect seven-layer Mexican dip can be an art, but all that sour cream and cream cheese can be a nutritional nightmare. Dietitian Michelle Dudash, author of Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love, goes Mediterranean instead by replacing ingredients full of saturated fats with hummus, tahini and Greek yogurt. For even healthier options, use peppers or romaine hearts instead of pita chips to scoop the dip, and look for pesto made with olive oil instead of soybean oil.
Recipe: 7-Layer Lemon Hummus and Pesto Yogurt Dip
Yield: 20 servings
Ingredients
1 (15 oz) can chickpeas, rinsed and drained
3 tablespoons tahini (sesame seed paste found in the ethnic food section, or use unsweetened almond butter)
1 lemon separated into 1 teaspoon grated zest, 3 tablespoons juice
3 tablespoons organic or reduced sodium vegetable broth
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1 tablespoon extra-virgin olive oil
1 cup nonfat plain Greek yogurt
1/3 cup basil pesto
1 cup shredded (not grated)
Parmesan cheese (or use crumbled feta for a stronger taste)
1 large tomato, seeded, diced 1/4 inch (1 cup)
1 small cucumber, peeled, seeded with a spoon, and diced (about 3/4 cup)
1/3 cup thinly sliced scallions
1/3 cup pitted kalamata olives, sliced
Grilled or toasted whole-grain pita chips or flatbread torn into pieces, romaine hearts
Purée chickpeas, tahini, lemon juice, lemon zest, broth, salt, garlic powder and pepper in a food processor until smooth. Drizzle in olive oil. Spread hummus evenly in the bottom of a 9 x 9-inch glass dish. Stir together yogurt and pesto and spoon over hummus. Evenly sprinkle the cheese, followed by single layers of tomatoes, cucumbers, scallions, and olives.