July 2008 Recipes
July 10th, 2008Is your summer schedule shaping up with a lot of sun, swimming and snacking? Dip into our delicious recipes to decorate pretzels, tortilla chips, fresh veggies and fruit with a healthy helping of dairy. This month’s featured recipes include Ragin’ Cajun Bean & Cheese Dip, Southwestern Taco Dip, Chipotle Pepper Dip and Fruit Dip.
Ragin’ Cajun Bean-and-Cheese Dip
Recipe courtesy of 3-A-Day™ of Dairy
Makes 16 servings
Prep Time: 40 minutes
Cook Time: 35 minutes
Ingredients
- 1 (14.5-ounce) can chili-seasoned diced tomatoes
1/4 cup water
1 teaspoon hot sauce
2 teaspoons Cajun seasoning
2 (16-ounce) cans pinto or red kidney beans, rinsed, drained and mashed with a fork
1 cup chopped green bell pepper
1/2 cup diced reduced-fat smoked sausage
Cooking spray
4 cups (16 ounces) freshly shredded reduced-fat sharp
Cheddar cheese, divided
Baked tortilla chips
Directions
Combine tomatoes and next six ingredients. Spoon mixture into a 2-quart casserole dish coated with cooking spray.
Bake at 350 degrees Fahrenheit for 30 minutes or until bubbly. Top with cheese; bake an additional 5 minutes or until cheese melts. Serve with baked tortilla chips.
Nutrition Facts per serving
Calories: 120; Total Fat: 5 g; Saturated Fat: 3 g; Cholesterol: 20 mg; Sodium: 440 mg; Calcium: 20% Daily Value; Protein: 11 g; Carbohydrates: 9 g; Dietary Fiber: 2 g
Southwestern Taco Dip
Recipe courtesy of 3-A-Day™ of Dairy
Makes 10 servings
Prep Time: 20 minutes
Cook Time: 20 minutes
Ingredients
- 2 teaspoons chili powder
1 (16-ounce) can spicy fat-free refried beans
1/3 cup chunky medium salsa
1 (8-ounce) container plain fat-free or lowfat yogurt
1 cup finely chopped iceberg lettuce
1 cup shredded reduced-fat Mozzarella cheese
1 cup shredded reduced-fat Cheddar cheese
1 tomato, seeded and chopped
1/3 cup sliced green onion, including tops
2 tablespoons chopped black olives
Directions
Stir chili powder into beans and spread evenly onto a clear pie dish. Spread yogurt over the bean dip, then spread the salsa over the yogurt, leaving a narrow border around each layer’s edge. Scatter lettuce over yogurt mixture. Sprinkle Mozzarella and Cheddar cheese over lettuce and top with tomato, green onion and olives.
Suggested servings: Serve with baked tortilla chips or an assortment of sliced vegetables such as carrots, celery and cucumber.
Note: May substitute Mexican-blend cheese for the Mozzarella and Cheddar, if desired.
Nutrition Facts per serving
Calories: 180; Total Fat: 4.5 g; Saturated Fat: 3 g; Cholesterol: 15 mg; Sodium: 350 mg; Calcium: 30% Daily Value; Protein: 11 g; Carbohydrates: 14 g; Dietary Fiber: 3 g
Chipotle Pepper Dip
Recipe courtesy of 3-A-Day™ of Dairy
Makes 5 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients
- 1 teaspoon Chipotle pepper sauce
2 (8-ounce) containers lowfat plain yogurt
1/2 cup thick and chunky salsa
2 tablespoons cilantro, chopped
1/4 cup Cheddar cheese, shredded
Assorted cut vegetables or corn chips
Directions
Combine all ingredients in medium bowl; mix until blended and refrigerate. Add shredded cheese. Serve with assorted cut vegetables or corn chips.
Yield
1/2 cup, per serving
Nutrition Facts per serving
Calories: 90; Total Fat: 3 g; Saturated Fat: 2 g; Cholesterol: 10 mg; Sodium: 440 mg; Calcium: 20% Daily Value; Protein: 6 g; Carbohydrates: 9 g; Dietary Fiber: Less than 1 g
Fruit Dip
Recipe courtesy of Midwest Dairy Association
Ingredients
- 1 (8-ounce) container lowfat or fat-free vanilla yogurt
1/2 cup fat-free sour cream
3 tablespoons instant vanilla pudding mix
Directions
Mix all ingredients until well blended. Cover and chill for at least one hour. Serve with favorite fruits for dipping.
