Seven Layer Dip

  • Yield: 16 to 20 servings

Serve with tortilla chips or make your own lower-fat version by slicing flour or corn tortillas in 1-inch ribbons. Place on a baking pan and spray lightly with no-stick cooking spray. Sprinkle with salt and bake in a preheated 375F oven 6 to 8 minutes until golden brown.


2medium avocados, peeled, pitted and mashed
2tablespoons lime juice
1/2cup chopped cilantro leaves, divided
1-- garlic clove, minced
1-- jalapeno, seeded and minced
-- Salt, to taste
1large ripe tomato, chopped
1/2-- yellow bell pepper, chopped
1/2-- red bell pepper, chopped
8-- scallions, minced white parts and come of green
1-- (16-ounce) can vegetarian refried beans
1cup favorite tomato salsa
1-- (8-ounce) container low-fat sour cream
2cups shredded Mexican cheese blend
1/2cup chopped, pitted black olives


  1. In a nonreactive large bowl, mash avocado with lime juice, 1/4 cup cilantro, garlic, jalapeno and salt. Set aside.
  2. In another nonreactive large bowl, combine tomatoes, peppers and scallions. Set aside.
  3. Spread beans in an even layer in bottom of a glass serving dish. Top with chopped pepper mixture. Top with tomato salsa, sour cream, avocado mixture and shredded cheese, making a separate layer of each in that order. Scatter olives and 1/4 cup chopped cilantro leaves over top.

Nutritional Info *per serving

  • Calories 120
  • Fat 8g
  • Cholesterol 16mg
  • Sodium 262mg
  • Carbohydrate 8g
  • Fiber 3g
  • Protein 5g