Healthy Seven Layer Dip

January 24, 2013 9:27:32 AM PST
Recipe courtesy Good Housekeeping, 2012 from Food Network's Melissa D'Arabian

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

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.

Yield: 12 appetizer servings
Active Time: 30 minutes
Total Time: 2 hours 30 minutes (includes chilling time)
Ease of preparation: easy

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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