Afternoon Snack: Healthy 7 Layer Dip!

This is actually a dish that I can really dig into. I love dips, especially beans dips. YUM! And I love tostitos, almost as much as I love dips and any reason to put them together I’m game for. This healthy 7 Layer Dip is a perfect dish to snack on and it’s also great for parties & get togethers!

This Mexican Bean Dip is not only low in fat and calories, but tastes great and is good for you! Full of fiber and calcium and low on calories, this slimmed down traditional 7 Layer Dip Recipe is incredibly easy to make and is a fabulously healthy party food.

Mexican 7 Layer Dip


2 cans black beans, rinsed & drained
4 scallions, white part only
1 cup guacamole
1 1/2-oz. jar roasted red peppers, drained and finely chopped
1 cup fat-free sour cream
2 tbsp reduced-sodium taco seasoning
1 medium bunch parsley, cleaned and chopped
4 scallions, green part only, chopped
1/4 cup low-fat shredded cheddar cheese
1 pint cherry tomatoes, quartered
1 can black olives, sliced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon red pepper flakes (optional)
sliced jalapenos (optional)


Place beans into a food processor with green onion. Run until smooth. Spread evenly on the bottom of a deep glass 3-quart baking dish.

Spread guacamole over the bean layer. Sprinkle the drained, chopped red peppers over the guacamole layer.  

In a small bowl mix the sour cream and taco seasoning. Then gently smooth over red pepper layer.

Clean and chop the parsley and tops of the green onions together and place on top of sour cream. Sprinkle low fat shredded cheddar cheese on top of  herbs.

Quarter cherry tomatoes, and slice black olives and loosely sprinkle over shredded cheese.

Season with salt, pepper and chili flakes (if using).

Garnish with a couple jalapeno slices if using. Serve with baked, low fat tortilla chips or plain old tortilla chips, whatever you’ve got. Enjoy!

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2 Responses to “Afternoon Snack: Healthy 7 Layer Dip!”

  1. May 13, 2011 at 12:46 pm #

    This is the best knish recipe i have ever used…Dough * 2 cups flour* 1 tsp. baking powder* 1/2 tsp. salt* 2 T. canola oil* 2 eggs * 1/4 cup water, room temperature* additional 1 T. canola oil…Potato Filling* 2 cups mashed, cooked potato (two large or three small)* 2 T. canola oil* 2 large onions, chopped* salt, black pepper, and garlic to taste…MAKES 24… Put all dough ingredients in food processor, pulse a few times, and then continue to process until the dough forms a ball. Put a tablespoon of oil on your hands, coat the ball of dough with the oil, and wrap the dough in plastic. Refrigerate the wrapped dough for 1 hour. Meanwhile, preheat the oven to 350° F. Bake the potatoes in a microwave or conventionaloven, or boil in water. Peel and mash well. Fry onions in oil until golden. Mix onions, potatoes, spices…Divide dough into 3 parts, and roll into 10×6 inch rectangles. One inch from the edge, along the longer edge of each piece of dough, place 1/3 of the filling in a narrow, high row. Spread the filling evenly, and then, beginning with the edge closer to the filling, roll the dough around the filling, finally sealing the dough along the long edges. Place the long knishes on a large greased cookie sheet, and bake for about 40 minutes. Slice each of the knishes into 8 pieces before serving. Alternatively, the dough can be separated into 24 small pieces, and each piece can be individually filled and baked.

  2. May 12, 2011 at 11:20 pm #

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