Monday, September 7, 2009

Labor Day: 7-Layer Dip


This is a low-fat alternative to the usual chips and dip, but this healthy recipe is a healthy delicious dip, that I believe you will enjoy!


  • 1-16 oz can pinto beans, rinsed and drained
  • Several drops of hot red pepper sauce, or to taste
  • 1 tomato, chopped
  • 1/2 green pepper seeded and chopped
  • 1 cup salsa
  • 1 cup nonfat sour cream
  • 3/4 cup shredded nonfat cheddar cheese
  • 4 scallions, thinly sliced
  • 10 pitted small black olives, sliced



  1. In a blender or food processor, puree the beans, pepper sauce and 2 Tablespoons of water.  Transfer to a 12” serving platter; spread in a thin layer on  the platter.
  2. Leaving a 1’ border, top the bean mixture evenly with the tomato, bell pepper and salsa. Leaving a 1” border, top the tomato layer evenly with the sour cream and cheese.  Sprinkle with the scallions and olives.

Nutrition information:  Calories 89; Total fat 1g; Saturated fat 0g; Cholesterol 1mg; Sodium 365mg;Total Carbohydrate 12g;Dietary Fiber 2g;Protein 8g; Calcium 150mg

Source: Weight Watchers


  1. Sounds delicious, I love this healthy version!

  2. Thank you very much Natasha; I hope you enjoy the healthy version.