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Mexican Seven-Layer Dip


  • 1 very ripe large avocado or 2 small avocados
  • 1 tsp. fresh lime juice
  • 3/4 tsp. salt, divided
  • 2 tsp. canola oil
  • 1 can (15 oz.) no salt added black beans, rinsed and drained
  • 1 tsp. ground cumin
  • Freshly ground black pepper
  • 1 cup firmly packed baby spinach, chopped
  • 1/4 cup chopped scallions, green part only
  • 1 cup bottled salsa, mild or medium hot
  • 1/2 cup firmly packed cilantro leaves
  • 1 cup chopped seeded plum tomatoes (2 large tomatoes)
  • 1/4 cup finely chopped white onion
  • 2-4 Tbsp. finely chopped fresh jalapeño pepper, seeded
  • 1/2 cup light sour cream


Lightly coat 8-inch x 8-inch x 2-inch glass baking dish or 2 quart bowl with cooking spray and set aside.

Halve and pit avocado. Scoop flesh into small bowl and mash with fork until lumpy. Add lime juice, 1/4 teaspoon salt and mash until avocado is almost smooth. Set aside.

In medium skillet, heat oil over medium-high heat. Add beans, cumin, 1/2 teaspoon salt and 4 grinds pepper. With a sturdy fork, mash and mix beans until chunky and hot, 3 minutes. Spoon beans into prepared dish, smoothing them to an even layer. Immediately, cover hot beans with spinach and scallions.

Dollop avocado over spinach layer, then using back of spoon, gently spread it to cover greens. Spoon salsa over avocado, and then sprinkle cilantro over salsa. Distribute chopped tomatoes over cilantro. Sprinkle onions, and jalapeño, if using, over tomatoes. To complete dip, drop sour cream in 6 dollops over tomatoes and with back of spoon slightly flatten each into a swirl.

Serve immediately, accompanied by baked tortilla chips or whole-wheat pita, split, cut into wedges and toasted.

Makes 6 servings.

Per serving: 173 calories, 8 g total fat (2 g saturated fat),
21 g carbohydrate, 6 g protein, 6 g dietary fiber, 576 mg sodium.

Recipe courtesy of AICR (Amercian Institute for Cancer Research)


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