LiVe LiKe ThErE's ToMoRrOw,LaUgH LIKe YoU dId WhEn YoU wErE LiTtLe,LoVe LiKe YoU'vE nEvEr BeEn HuRt.
13 febbraio 2013
Healthy Seven-Layer Dip
The classic is undeniably
delicious, but it's little more than stacked store-bought sauces, and
the dish's total sodium is a staggering 12,000 mg! With homemade refried
beans and garden-fresh salsa and guacamole, our hearty appetizer
delivers less sodium and more flavor, with only one-sixth the saturated
fat and one-third fewer calories.
Yields: 12 appetizer servings
Total Time: 25 min
454grams plum tomatoes, seeded and finely chopped
green onion, finely chopped
garlic, finely chopped
jalapeño chile, seeds and ribs removed, finely chopped
30mls fresh lime juice
5mls canola oil
onion, finely chopped
2mls no-salt-added chili powder
no-salt-added pinto beans, rinsed and drained
ripe Hass avocado, pitted and peeled
30mls chopped fresh cilantro
(from 2 ears)
fresh corn kernels
red pepper, finely chopped
120mls reduced-fat sour cream
45mls low-fat Cheddar cheese, shredded
In large bowl, combine tomatoes, green onion, garlic, jalapeño, 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
Nutritional information is based on a 1/2-cup serving