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Baja Bean Dip
Print Recipe
Serves12 (1/2 cup each)
SWAP ScoreChoose Often
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 2 14.5-ounce cans diced tomatoes, no added salt
- 1 10-ounce can refried beans, low sodium, fat-free
- 1 14.5-ounce can corn, low sodium, drained
- 2 tablespoons chili powder
- 2 cups cheddar cheese, low-fat, shredded
Directions
- Preheat oven to 350 degrees F.
- In a skillet, combine 1 cup tomatoes, refried beans, ½ can of the corn, and chili powder. Cook over medium heat, stirring occasionally, until hot.
- Spoon into 8x8-inch baking dish. Top with remaining corn and tomatoes and sprinkle with cheese.
- Bake 5 to 10 minutes, or until cheese is melted. Serve warm with tortilla chips.
Recipe Tips
Use fresh, diced tomatoes in place of canned.
Nutrition Facts
Baja Bean Dip
Amount Per Serving (1/2 cup each)
Calories 91
Calories from Fat 27
% Daily Value*
Total Fat 3g
5%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 4mg
1%
Sodium 472mg
20%
Potassium 238mg
7%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
12%
Sugars 3g
Protein 7g
14%
Vitamin A
12%
Vitamin C
12%
Vitamin D0%
Calcium
8%
Iron
5%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: What's Cooking? USDA Mixing Bowl
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