Healthy Seven Layer Dip
- Level: Easy
- Yield: 12 appetizer servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 100 calorie
- Total Fat
- 4 grams
- Saturated Fat
- 1 grams
- Cholesterol
- 6 milligrams
- Sodium
- 135 milligrams
- Carbohydrates
- 13 grams
- Dietary Fiber
- 4 grams
- Protein
- 4 grams
- Total: 2 hr 30 min
- Prep: 25 min
- Inactive: 2 hr
- Cook: 5 min
Ingredients
1 pound plum tomatoes, seeded and finely chopped
1 green onion, finely chopped
1 clove garlic, finely chopped
1/2 jalapeno chile, seeds and ribs removed, finely chopped
2 tablespoons fresh lime juice
Salt
1 teaspoon canola oil
1 small onion, finely chopped
1/2 teaspoon no-salt-added chili powder
1 can (15-ounce) no-salt-added pinto beans, rinsed and drained
Pepper
1 ripe Hass avocado, pitted and peeled
2 tablespoon chopped fresh cilantro
1 cup (from 2 ears) fresh corn kernels
1 large red pepper, finely chopped
4 ounce reduced-fat sour cream
1 1/2 ounces low-fat Cheddar cheese, shredded
Directions
- In large bowl, combine tomatoes, green onion, garlic, jalapeno, 1 tablespoon lime juice, and 1/4 teaspoon salt. In 8-inch skillet, heat oil on medium. Add onion; cook 3 to 4 minutes or until golden, stirring. Add chili powder; cook 1 minute. Remove from heat; add beans and 1/8 teaspoon each salt and black pepper. Mash until almost smooth.
- In bowl, with fork, mash avocado, cilantro, remaining lime juice, and 1/8 teaspoon salt until almost smooth.
- In 1 1/2-quart straight-sided dish, spread bean mixture in even layer. Top with corn and pepper. Spread sour cream and then the salsa over vegetables. Dollop avocado mixture over salsa; spread into even layer. Sprinkle with cheese. Serve immediately, or cover and refrigerate up to 2 hours. Serve with baked tortilla chips.