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

Ingredients

• 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

Directions

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 Fat	1g
Cholesterol	6mg
Sodium	135mg
Total Carbohydrate	13g
Dietary Fiber	4g
Sugars	--
Protein	4g
Calcium	--

http://www.goodhousekeeping.com/recipefinder/seven-layer-dip-recipe-ghk0911