7-Layer Dip Recipe
Recipe type: Appetizer
Prep time: 
Total time: 
Serves: 12
This slimmed down version will save you 50 calories and 6 fat grams compared to the classic recipe.
  • 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
Recipe by A Hen's Nest - NW PA Single Woman Mom Blog at https://ahensnest.com/2012/04/eating-light-7-layer-dip.html