Cheesy Corn & Black Bean Dip

This dip is always a hit at parties…especially football parties. It’s a great healthy alternative when it comes to cheesy dips — especially since you get a whopping 1/2 cup serving. Compare that to an equivalent portion of most cheesy dips out there and you’ll be feeling quite guilt-free!

You can make it ahead of time and store it in the fridge. Then just throw it in the oven (last step) when you’re ready to feed your guests! Serve with chips, crackers or (if you’re being really good) sliced veggies!

Makes about 4 cups

Per serving (1/2 cup): 123 calories, 2g fat, 19g carbs, 5g fiber, 7g protein

corn and black bean dip       Cheesy Corn and black bean dip

Ingredients:

  • 1 15oz can black beans, drained and rinsed
  • 1 15oz can diced tomatoes, drained
  • 4oz can diced green chilies
  • 1 small yellow onion, chopped into 1/4″ pieces
  • 1 bell pepper (I use 1/2 red and 1/2 green pepper), seeded and chopped into 1/4″ pieces
  • 1 jalapeno, seeded and finely diced
  • 1 cup frozen corn, (preferably thawed but not necessary)
  • 1 tsp crushed garlic
  • 3 tbsp low fat mayonnaise (I use Hellman’s Low Fat that is 15 cals/tbsp)
  • 1/4 tsp salt
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1/4 tsp cayenne pepper
  • 1/2 cup reduced fat shredded cheese (I like to use a mexican blend).
    • Optional — top with 1/4 cup extra cheese (calories not accounted for)

Directions: 

  1. Preheat oven to 350 degrees.
  2. Spray a large saucepan with nonstick spray and heat up.
  3. Add in crushed garlic and saute for a few seconds before adding in the chopped onion, bell pepper and jalapeno. Saute for about 3 minutes.
  4. Add in the thawed corn and saute everything until the onion turns translucent, about 2-3 minutes.
  5. Pour the onion/bell pepper/corn mixture into a large bowl.
  6. Add in the black beans, diced tomatoes, green chilies. Mix everything together.
  7. Next, add in the mayonnaise, salt, cumin, chili powder, cayenne and cheese. Mix well and pour into a 9″ casserole dish (I use a 9″ pyrex pie dish).
  8. Bake uncovered for about 15 minutes.

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