Here’s the recipe for the dip I made.  It is entirely vegetarian, and a 7 ounce service (that’s almost a whole cup!) has only 140 calories.  My mom said “It seems fatty.”  Ahh… but it’s completely the opposite.

• 1 16 oz can refried beans or black beans
• 1 cup chunky salsa
• 2 cups plain yogurt (I used non fat)
• 1 cup sliced olives (black or green)
• 1 cup shredded cheddar cheese
• 1 cup shredded lettuce

1.  In a bowl, combine beans with 1/3 cup salsa.  Spread half of the mixture into a flat serving dish.

2.  Spread 1 cup yogurt over the bean mixture, followed by 1/2 cup olives, 1/3 cup salsa, 1/2 cup cheese, and 1/2 cup lettuce.

3.  Repeat layering.  Cover and chillin until ready to use.

Yield:  8 servings (7 oz per serving)

Calories with non fat yogurt - 140
Calories with low fat yogurt - 150
Calories with regular yogurt - 160 (abouts)

There are 10g of protein, 680mg of sodium, 4g of fiber, and 20% of your calcium needs.

I will say that it should be eaten the day it is made.  My parents tried their small portion the next night, 24 hours later, and it was too hard.  When we were eating it, it was soft and more dip like.  It also was pretty expensive to make, $5 perhaps?  Because everything needed to be bought for the dip.  Luckily, I eat yogurt and salsa, and I bought Mexican flavored cheese that I will then use to make quesadillas!  The olives and beans were used up in their entirety.  And the lettuce we already had.