Eating Light – 400 calories or Less — 7-Layer Dip Recipe

Eating Light - 400 Calories or Less

The Spring 2012 issue of Eating Light – 400 Calories or Less! proves that eating healthy can be so delicious! This Hearst Magazine special edition bookazine is packed full of 103 easy recipes that all come in at 400 calories or less per serving! I’ve never seen one of these magazines before so I wasn’t sure what to expect. Oh my goodness!

Page after page is just all of the comfort foods and favorite snacks that I love — only they are the slimmed down versions. I won’t feel guilty if I indulge! There are sticky buns (drool!), Chicken & Dumplings, pastas, Beef & Beer Stew, healthier Fried Chicken, Bake Sale Brownies, strawberry pie and so many more! The best part is that all of the recipes use common ingredients. Eating Light is a cookbook that I know my whole family will enjoy.

Besides the slimmed down breakfast, lunch, dinner and dessert recipes, you’ll also find other ways to makeover your everyday food choices.  

  • reorganize the fridge so you’ll automatically reach for foods to help you lose weight!
  • revamp your diet with 16 easy substitutions that could mean losing 30lbs this year! 
  • resist menu temptation when you eat out or order in!
Check out just one of the 103 amazing recipes included in this special edition. 

7-Layer Dip Recipe

100 Calories per serving (makes 12 appetizer servings)
Total time: 25 minutes

7-layer dip recipe

7-Layer Dip Recipe
Prep time
Total time
This slimmed down version will save you 50 calories and 6 fat grams compared to the classic recipe.
Recipe type: Appetizer
Serves: 12
  • 1 lb. plum tomatoes, seeded and finely chopped
  • 1 green onion, finely chopped
  • 1 garlic clove, finely chopped
  • ½ jalapeno, seeds and ribs removed, finely chopped
  • 2 Tbsp. fresh lime juice
  • Salt and pepper
  • 1 tsp. canola oil
  • 1 small onion, finely chopped
  • ½ tsp. no-salt-added chili powder
  • 1 can (15 oz.) no-salt-added pinto beans, rinsed and drained
  • 1 ripe Hass avocado, pitted and peeled
  • 2 Tbsp. fresh cilantro, chopped
  • 1 cup frozen corn kernels, thawed
  • 1 large red bell pepper, finely chopped
  • 4 oz. reduced-fat sour cream
  • 1 ½ oz. low-fat Cheddar cheese, shredded
  • Baked tortilla chips (optional)
  1. In large bowl, combine tomatoes, green onion, garlic, jalapeno, 1 tablespoon lime juice, and 1.4 teaspoon salt.
  2. In 8-inch skillet on medium, heat oil. Add onion; cook 3 to 4 minutes, or until golden, stirring. Add chili powder; cook 1 minute. Remove from heat; add beans, ⅛ teaspoon salt, and ⅛ teaspoon freshly ground black pepper. Mash until almost smooth.
  3. In bowl, with fork, mash avocado, cilantro, remaining lime juice, and ⅛ teaspoon salt until almost smooth.
  4. In 1 ½ quart straight-sided bowl, spread bean mixture in even layer. Top with corn and bell pepper. Spread sour cream and then 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.
Nutrition Information
Serving size: ½ cup Calories: 100 Fat: 4g Carbohydrates: 13g Fiber: 4g Protein: 4g Cholesterol: 6mg


Want more? I’ve also shared the Eating Light — 400 Calories or Less Fettuccine with Spinach Pesto Recipe and the Stuffed Pork Chops Recipe! Yum! Eating Light — 400 Calories or Less can be purchased at your local supermarket or bookstore today, or buy a digital version at or At $9.99 you can’t go wrong!

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Although a review copy of Eating Light was received, all opinions are my own. Images and recipe provided by Eating Light.
About the Author

Henrietta Newman is a self-loving empty-nester into smudging, nature, yoga, fitness, healthy living, hunting, camping, hiking, tech, video games, gadgets, recipes, reviews and more.
With a love for the outdoors and visiting local attractions in and around NW PA and Lake Erie, you never know what you'll find in my nest! Subscribe to A Hen's Nest so you don't miss the fun!



  1. 4
    Jennifer Wilkins says

    I want to purchase a copy of Eating Light, 103 Easy Recipes, 400 calories or less, Spring 2012. Can you advise me where I can purchase this?



  1. […] The Spring 2012 edition of Eating Light – 400 Calories or Less has 103 slimmed down versions of your favorites! Try this delicious and healthy pasta recipe then check out the Stuffed Pork Chops and 7-Layer Dip! […]

  2. […] The Spring 2012 edition of Eating Light – 400 Calories or Less has 103 slimmed down versions of your favorites! Try this delicious and healthy pork recipe then check out the Fettuccine with Spinach Pesto recipe and 7-Layer Dip! […]

  3. […] when you eat out 16 easy food substitutions reorganize your refrigerator to lose weight • Our Review • Available at stores •     […]

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