Mini layered taco dip

Expand your lunch repertoire to include a layered taco dip, which can be packed along with veggie sticks, crackers and pita chips for dipping. Easy to customize according to taste. Makes four lunch servings.

Ingredients:

1 ripe avocado
juice of half a lime
pinch salt
1 cup (250 ml) refried beans
1/2 cup (125 ml) salsa or chopped tomato
1/2 cup (125 ml) low-fat sour cream
1/2 cup (125 ml) shredded cheese
1/4 cup (60ml) sliced black olives (optional)

Directions:

1. In a small bowl, mash the avocado with a squeeze of lime and pinch of salt. (Or start with pre-made guacamole.)

2. Divide the refried beans between four small jars or other resealable containers.

3. Top with layers of avocado, salsa, sour cream, shredded cheese and olives. Seal and refrigerate until needed.

Serves 4.

Per serving:

202 calories, 11.8 g fat (5.3 g saturated fat, 5.4 g monounsaturated fat, 1 g polyunsaturated fat), 23 mg cholesterol, 15 g carbohydrate, 8.3 g protein, 5.4 g fibre.

Originally published in ParentsCanada magazine, August/September 2012.