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.

Serves: 12 
Yields: 12 appetizer servings
Total Time: 25 min


  • 454 grams plum tomatoes, seeded and finely chopped
  • 1 green onion, finely chopped
  • 1 clove(s) garlic, finely chopped
  • 1/2 jalapeño chile, seeds and ribs removed, finely chopped
  • 30 mls fresh lime juice
  • Salt
  • Pepper
  • 5 mls canola oil
  • 1 small onion, finely chopped
  • 2 mls no-salt-added chili powder
  • 1 can(s) (15-ounce) no-salt-added pinto beans, rinsed and drained
  • 1 ripe Hass avocado, pitted and peeled
  • 30 mls chopped fresh cilantro
  • 240 mls (from 2 ears) fresh corn kernels
  • 1 large red pepper, finely chopped
  • 120 mls reduced-fat sour cream
  • 45 mls low-fat Cheddar cheese, shredded

  1. In large bowl, combine tomatoes, green onion, garlic, jalapeño, 1 tablespoon lime juice, and 1/4 teaspoon salt.
  2. 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.
  3. In bowl, with fork, mash avocado, cilantro, remaining lime juice, and 1/8 teaspoon salt until almost smooth.
  4. 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

Calories 100
Total Fat 4g
Saturated Fat1g
Total Carbohydrate13g
Dietary Fiber4g

1 commento:

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