Healthy Seven Layer Dip

  • Average Rating: (0 / 5)
  • Serves: 12
  • Prep Time: 30m
  • Cook Time: 0m
  • Ready In: 2:30 h


  • 1 Pound Plum Tomatoes, seeded and finely chopped
  • 1 Green Onion, finely chopped
  • 1 Clove Garlic, finely chopped
  • 1/2 Jalapeno Chile, seeds and ribs removed, finely chopped
  • 2 Tablespoons Fresh Lime Juice
  • Salt
  • 1 Teaspoon Canola Oil
  • 1 Small Onion, finely chopped
  • 1/2 Teaspoon Chili Powder (no salt added)
  • 1 Can (15-Ounce) Pinto Beans, rinsed and drained (no salt added)
  • Pepper
  • 1 Ripe Hass Avocado, pitted and peeled
  • 2 Tablespoons Fresh Cilantro, chopped
  • 1 Cup Fresh Corn Kernels (from 2 ears)
  • 1 Large Red Pepper, finely chopped
  • 4 Ounces Reduced Fat Sour Cream
  • 1 1/2 Ounces Low Fat Cheddar Cheese, shredded
  • Tortilla Chips


Step 1

In large bowl, combine tomatoes, green onion, garlic, jalapeno, 1 tablespoon lime juice, and 1/4 teaspoon salt.

Step 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.

Step 3

In bowl, with fork, mash avocado, cilantro, remaining lime juice, and 1/8 teaspoon salt until almost smooth.

Step 4

In 1 1/2-quart straight-sided dish, 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.

Recipe courtesy Melissa d’Arabian (Cooking Channel)

Melissa d’Arabian, Mom of four, television host and New York Times best-selling author, embodies family home cooking at its finest. With a lifelong passion for cooking, Melissa naturally connects with today’s diverse families as she shares empowering food and lifestyle solutions that are part of a bigger story about how to eat well, be a responsible consumer, and spend with purpose. After winning season five of well-known culinary competition series “The Next Food Network Star,” Melissa’s relatable cooking show ‘Ten Dollar Dinners“ premiered on Food Network in August 2009. Melissa also hosts Cooking Channel’s “Drop 5 lbs. with Good Housekeeping,” a cooking and lifestyle series that premiered in January 2012 based on the magazine’s popular monthly column. The fresh, simple and healthy recipes she prepares further the show’s mission to make weight loss easier and more manageable.

Watch Drop 5 Lbs on the Cooking Channel.

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Nutritional Info

This information is per serving.

  • 1/4 cup of dip with 1/2 ounce baked tortilla chips

    120 calories