Tag Archives: Roasted Corn and Black Bean Dip

Tailgating Dip Hit!!

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With football season in full swing, there are many opportunities for tailgating and fun, finger foods. Some of the choices at the tailgate parties can be high in calories and fat and low in nutrition. Why not be the one who changes the game by bringing a snack that is full of nutrition? Here is a recipe that is sure to be a hit with all the football fans! It is a quick, easy dip that can be made ahead of time and served with whole grain chips.

Roasted Corn and Black Bean Dip

Serving Size: ¼ cup

1 can (15 ounces) reduced sodium black beans

 

8 ounces or ½ bag Trader Joe’s roasted corn*IMG_2367IMG_2384

¼ regular size red onion chopped

¼ cup chopped cilantro

3 Tbsp Tuscan Style Italian dressing

¼ tsp sea salt

Drain and rinse the can of black beans. Heat corn in microwave as according to directions on the bag. Combine black beans, roasted corn, chopped red onion, chopped cilantro, Italian dressing, and sea salt. Refrigerate until time to serve.

*If you can’t buy the Trader Joe’s version of roasted corn, a small can of no salt added corn can be substituted.

IMG_2368This dip can be served with any multi-grain chips. My favorite chips are the Late July Organic Sea Salt multigrain chips found at Costco. In addition to being nutritious, it is also delicious. This dip is low in calories and fat but also contains fiber and protein. Take this to this your next tailgate party and it will be sure to be a winner!

Yields 13 servings

Per serving: 52 calories, 1 gram fat, 84 mg sodium, 9 gm carbs, 2 gm fiber, 2 gm protein