Healthy Seven Layer Dip

Recipe courtesy Good Housekeeping, 2012
Show: Drop 5 Lbs with Good Housekeeping Episode: Smart Snacking
TOTAL TIME: 2 hr 30 min
Prep: 25 min
Inactive Prep: 2 hr
Cook: 5 min
 
YIELD: 12 appetizer servings
LEVEL: Easy

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
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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.

Nutritional Information (per 1/2-cup serving):
Calories 100 Total Fat 4g Saturated Fat 1g Cholesterol 6mg Sodium 135mg Total Carbohydrate 13g Dietary Fiber 4g Sugars -- Protein 4g Calcium --

1/4 cup of dip with 1/2 ounce baked tortilla chips: 120 calories

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  • on March 09, 2013

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    A friend made this and it's good, I only gave it 3 stars because to me it is not as healthy as it could be. There is no need for Unhealthy sour cream, and corn is Full of Sugar and most of us know corn in the US is full of GMO's. Leave out the corn and sour cream and you have something tasty and good. ;

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