Recipe – 7 Layer Dip from Eating Light

Here’s a slimmed down recipe for 7 Layer Dip, courtesy of Eating Light.

7 Layer Dip

100 Calories per serving (makes 12 appetizer servings)
Total time: 25 minutes

1 lb. plum tomatoes, seeded and finely chopped

1 green onion, finely chopped

1 garlic clove, finely chopped

½ jalapeno, seeds and ribs removed, finely chopped

2 Tbsp. fresh lime juice

Salt and pepper

1 tsp. canola oil

1 small onion, finely chopped

½ tsp. no-salt-added chili powder

1 can (15 oz.) no-salt-added pinto beans, rinsed and drained

1 ripe Hass avocado, pitted and peeled

2 Tbsp. fresh cilantro, chopped

1 cup frozen corn kernels, thawed

1 large red bell pepper, finely chopped

4 oz. reduced-fat sour cream

1 ½ oz. low-fat Cheddar cheese, shredded

Baked tortilla chips (optional)


1)      In large bowl, combine tomatoes, green onion, garlic, jalapeno, 1 tablespoon lime juice, and 1.4 teaspoon salt.

2)      In 8-inch skillet on medium, heat oil. Add onion; cook 3 to 4 minutes, or until golden, stirring. Add chili powder; cook 1 minute. Remove from heat; add beans, 1/8 teaspoon salt, and 1/8 teaspoon freshly ground 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 ½ quart straight-sided bowl, spread bean mixture in even layer. Top with corn and bell pepper. Spread sour cream and then 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.

** This 7 Layer Dip Recipe is courtesy of Eating Light, which features recipes from Good Housekeeping, Redbook, Country Living and Woman’s Day, all with no more than 400 calories. Get the latest edition at your local  supermarket or bookstore today, or buy a digital version at or

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