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Dips - Southwest Vegetable Dip Recipe

Looking for an easy Dips - Southwest Vegetable Dip recipe? Learn how to make Dips - Southwest Vegetable Dip using healthy ingredients.


Submitted by lifefirst

Makes 16 servings



Serving: mabout 4 tblsp/60 ml dip and 3 chips per serving

Recipe Ingredients for Dips - Southwest Vegetable Dip

14 oz tomatoes, diced, drained
1 cup (250 mL) canned black beans, rinsed and drained
1 cup (250 mL) frozen corn
3/4 cup (175 mL) diced green bell pepper
1 jalapeņo pepper, seeded and chopped
1 garlic clove, pressed
1 tsp Mexican seasoning
48 corn tortilla chips (about 48 chips total), divided
3 oz cheddar cheese, grated (3/4 cup/175 mL)
2 tbsp (30 mL) chopped fresh cilantro

Recipe Directions for Dips - Southwest Vegetable Dip

  1. Place drained tomatoes, beans, corn, diced green pepper, jalapeņo pepper and garlic pressed with Garlic Press and seasoning mix into large bowl; mix well. Crush 8 corn tortilla chips; distribute crumbs evenly in bottom of Mini-Baker. Spoon vegetable mixture evenly over crumbs in Baker.

  2. Sprinkle grated cheddar cheese over top of vegetable mixture. Place Baker in microwave. Microwave on HIGH 5-7 minutes or until cheese is melted. Sprinkle chopped cilantro over cheese. Serve dip with remaining tortilla chips.

  3. Yield: Yield: 16 servings (about 4 tbsp/60 mL dip and 3 chips per serving)

  4. Nutrients per serving: U.S. Nutrients per serving: Calories 70, Total Fat 3 g, Saturated Fat 1.5 g, Cholesterol 5 mg, Carbohydrate 10 g, Protein 3 g, Sodium 150 mg, Fiber 2 g

Categories

Appetizers, American-Southwestern

Nutrition Facts
Serving Size 129.6g
Amount Per Serving
Calories
235
Calories from Fat
38
% Daily Value*
Total Fat
4.2g
6%
Saturated Fat
1.5g
8%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
79mg
3%
Potassium
416mg
12%
Total Carbohydrates
43.0g
14%
Dietary Fiber
7.1g
28%
Sugars
2.1g
Protein
8.7g
Vitamin A 9% Vitamin C 16%
Calcium 12% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • Low in sodium
  • Low in sugar
  • High in dietary fiber
  • High in phosphorus
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