Game day超级碗American美式
7-Layer Dip七层墨西哥蘸酱
A 10-serving recipe with a 20-minute beginner workflow, exact seasoning and visible checkpoints.豆泥、酸奶油、牛油果、奶酪和蔬菜分层铺好，挖取时能一起吃到不同口感。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Use a 9×13-in / 23×33-cm dish or a shallow 2-liter dish. Mix 1 tbsp taco seasoning into 1 cup sour cream. Halve and pit 2 ripe avocados. Squeeze 1 lime. Dice 2 tomatoes into 1-cm cubes and pat dry. Slice 3 scallions thinly. Drain ½ cup sliced black olives. Measure 1½ cups shredded cheddar.用23×33厘米或2升浅盘。1大匙塔可调料拌入1杯酸奶油。2个熟牛油果对半去核。挤1个青柠汁。2个番茄切1厘米丁并吸干。3根葱切细。½杯黑橄榄片沥干。量1½杯擦碎切达奶酪。
Written for 10 servings · cooking more? Use batches按 10 人份写 · 加量请分批按 10 人份寫 · 加量請分批Para 10 porciones · si haces más, por tandas10인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 10 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方10人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
Ingredients食材
- Refried beans墨西哥豆泥16 oz盎司
- Sour cream酸奶油1 cup杯
- Avocado牛油果2
- Cheddar切达奶酪1.5 cups杯
- Tomatoes番茄2
- Black olives黑橄榄0.5 cup杯
- Scallions葱3
- Fine salt细盐0.25 tsp小勺
- Lime青柠1
- Taco seasoning塔可综合调料1 tbsp大勺
Method做法
Spoon the 16-oz (450-g) can of refried beans into the dish and spread it across the bottom with a spatula.
把16盎司（450克）罐装豆泥舀进盘里，用刮刀抹满盘底。
The beans form an even layer with no gaps.豆泥铺成均匀一层，没有空隙。
Common mistake & quick fix容易错在哪，怎么补救
Spread with a spatula; uneven layers cook unevenly.用刮刀抹平，不平会熟得不匀。
Mash the avocado with the lime juice and ¼ tsp fine salt, then spread it over the beans.
牛油果加青柠汁和¼小匙细盐压成泥，再抹在豆泥上。
A smooth green layer covers the beans all the way to the edges.绿色泥均匀盖满豆泥，一直抹到边。
Common mistake & quick fix容易错在哪，怎么补救
Lime keeps it green; press plastic wrap on top if you wait more than 30 minutes.青柠防变色；超过30分钟才吃就贴上保鲜膜。
Spread the seasoned sour cream over the avocado.
把调味酸奶油抹在牛油果泥上。
The sour cream forms an even layer with no gaps.酸奶油铺成均匀一层，没有空隙。
Common mistake & quick fix容易错在哪，怎么补救
Spread with a spatula; uneven layers cook unevenly.用刮刀抹平，不平会熟得不匀。
Scatter the tomato over the top, then the cheddar, olives, and scallions.
先撒番茄，再撒切达奶酪、橄榄和葱。
The toppings sit in an even layer with no bare patches.配料铺得均匀，没有露底的地方。
Common mistake & quick fix容易错在哪，怎么补救
Spread with a spatula; uneven layers cook unevenly.用刮刀抹平，不平会熟得不匀。
Serve with tortilla chips.
配玉米片上桌。
You can see 7 distinct layers from the side.从侧面能看到7层。
Common mistake & quick fix容易错在哪，怎么补救
Do not leave out longer than 2 hours; refrigerate covered and eat within 1 day.室温放置不超过2小时；盖好冷藏，1天内吃完。
Know your ingredients认识食材
Ingredients explained食材讲解
Refried beans墨西哥豆泥Canned refried beans: warm with a splash of water and a little cheese to loosen.罐装豆泥：加少许水和奶酪加热会更顺滑。
Sour cream酸奶油Cool, tangy topping and baking enricher. Full-fat curdles less when warmed.清凉带酸，做顶料或让烘焙更湿润。全脂款加热不易分离。
Avocado牛油果Healthy fats. Ripe when it yields gently; flick the stem—green underneath is good.健康脂肪。轻按微软即熟；抠掉蒂，下面是绿色就好。
Cheddar切达奶酪Sharp/aged melts with more flavor; shred your own—pre-shredded has anti-caking starch.陈年切达更香；自己擦丝，袋装丝加了防粘淀粉。
Tomatoes番茄Lycopene + vitamin C. Pick heavy, fragrant ones; never refrigerate or they turn mealy.含番茄红素和维C。选沉、有香气的；别冷藏，会变粉。
Black olives黑橄榄Canned ripe black olives are mild; Kalamata are briny and stronger. Drain and slice.罐装熟黑橄榄味道温和；卡拉马塔橄榄更咸更浓。沥干切片。
Scallions葱Whites for cooking, greens for garnish. Regrow roots in a glass of water.葱白下锅，葱绿点缀。根泡水能再长。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
- 23×33-cm dish, fork, spatula, knife, board23×33厘米盘、叉、刮刀、刀、砧板
Make it a balanced meal营养搭配建议
This is a side — pair with a lean protein (roast chicken, salmon) and one green vegetable for a full plate.这是配菜——搭一份瘦蛋白（烤鸡、三文鱼）和一份绿色蔬菜，凑成完整一餐。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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