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Recipe For Healthy Seven Layer Salad

Healthy Recipe: Seven-Layer Salad

You've heard of seven-layer dip, but how about a seven-layer salad? If you want to impress your friends and fellow diners with a gorgeous dish that will satiate the tummy while providing a good dose of protein and essential vitamins, look no further than this light and healthy meal. Served up in a pretty trifle bowl, the vibrant vegetables situated in a rainbow strata looks troublesome to make, but is quite easy to manage and is filling enough for a luncheon with the girls or dinner with the family. Are your taste buds watering yet?

Come get the delish recipe and check out the nutritional value.

Seven-Layer Salad

Ingredients

  1. Salad:
  2. 1 box of Jiffy cornbread
  3. 2 cups of chopped romaine lettuce
  4. 1 can of black beans rinsed and drained
  5. 1 can of corn drained
  6. 1 orange bell pepper diced
  7. 1 cup tomatoes diced
  8. 1 cup shredded low-fat cheddar cheese
  9. 2 stalks chopped green onions for garnish
  1. Dressing:
  2. 1 avocado
  3. 1/4 cup cilantro
  4. 1/2 jalepeño
  5. 2 limes (juice)
  6. 1 tbsp olive oil
  7. 1/2 tsp cumin
  8. 1/4 tsp garlic salt

Directions

Dressing:

  • Combine all of the dressing ingredients in a blender and pulse it until the cilantro is well blended into the lime juice and avocado.

Seven-layered salad:

  1. Cook the Jiffy cornbread according to box directions. Set aside and let cool. Cut in half and break half of it up into small crumbs. Layer the bottom of a dish (a trifle bowl is preferable) with the crumbled cornbread.
  2. Add half of the romaine lettuce on top of the cornbread for the second layer.
  3. Next, add half of the black beans.
  4. On top of the beans, add half of the corn.
  5. After the corn, pile on half of the bell peppers.
  6. Following the bell peppers, sprinkle half of the tomatoes on top.
  7. Toss half of the cheddar cheese on top of the tomato layer.
  8. Drizzle half of the dressing onto the salad.
  9. Repeat steps 2 through 8.
  10. Finally, place the green onions on top of the salad and enjoy!

Serves 8.

Seven-Layer Salad
Calories
216
Total Fat (g)
9
Carbs (g)
27
Fiber (g)
6
Sugar (g)
2
Protein (g)
9
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JntD JntD 5 years
Made this for my office pot luck. Very pretty like the picture. The "dressing" was very thick so served it on the side for people to dollop on. I think two limes is one too many taste wise to acidic. I need to add something that will thin it out so it is more like a dressing as opposed to sour cream or guacamole consistancy.
Happsmjc Happsmjc 6 years
Made this over the weekend. As soon as I saw the pic I knew had to because I love 7 layer dip, but not the chips that go with it! And I LOVE Jiffy Corn Bread and even make a Mexican Lasagna with it because I love it so much--I was sold.. I just did not use the black beans, as much as they looked great in the photo I knew I would pick them out. Used a red and orange pepper because they were on sale and supplemented carrots for my missing beans. Also, not a huge onion fan, so threw some chopped celery on top. Loved the way this turned out. My dressing was very thick (almost like guac), but I didn't mind. I will for sure make this again!!
tlsgirl tlsgirl 6 years
This looks so good!
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