Healthy Seven-Layer Dip
Ingredients
- 1 lb. plum tomatoes ⓘ
- 1 green onion
- 1 clove garlic ⓘ
- 1/2 jalapeno chile ⓘ
- 2 tbsp. fresh lime juice
- salt ⓘ
- Pepper ⓘ
- 1 tsp. canola oil ⓘ
- 1 small onion ⓘ
- 1/2 tsp. no-salt-added chili powder ⓘ
- 1 can no-salt-added pinto beans ⓘ
- 1 ripe Hass avocado ⓘ
- 2 tbsp. chopped fresh cilantro ⓘ
- 1 c. fresh corn kernels ⓘ
- 1 large red pepper ⓘ
- 4 oz. reduced-fat sour cream ⓘ
Instructions
- 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 bowl, 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 is based on a 1/2-cup serving
Nutrition & Diet Analysis (per serving)
525
kcal
26% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).