Chipotle Bean Dip

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It is pretty surprising that the most minute changes in a recipe can change the nutritional value drastically.  Take for example this recipe- using the regular ingredients, the caloric cost difference is only about 40 calories, but racks in 10 grams of fat, meaning over 50% of the calories in this dish come from fat.  Eating this as an appetizer before even making a dent in the Main Course could mean a total disregard to your excellent food choices throughout the rest of the day :)

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Selecting the lighter versions of all items in your recipes, in most cases, is not needed.  Ususally when you are creating a mixed dish, like a dip or casserole, using lighter and reduced salt versions will keep you slim in the waste but overwhelming still with flavor. In other dishes, simply cutting down on certain ingredients, say the amount of oil or butter used, can still make a significant difference.  In this bean dip, I added bold flavors and subsituted with all lighter versions without losing any of the flavor.  I used regular full fat cheese mainly because of the melting factor.

Chipotle Bean Dip

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1 (16 oz) can fat free Refried Beans
1 (3 oz) block 1/3 Less Fat Cream Cheese
1 (12 oz) container Fat Free Sour Cream
4 green onions, chopped, white and light green parts only
1 (4 oz) can Diced Green Chiles
2 tbsp Chipotle Peppers In Adobo Sauce, chopped
1 1/2 tsp Ground Cumin
1/2 tsp Chili Powder
1 (8 oz) jar Taco Salsa
1 Jalapeno Pepper, seeded and chopped
4 oz Finely Shredded Colby And Monterey Jack Cheeses

Preheat over to 325 degrees. Mix cream cheese, onions, jalapeno, and diced chiles. Add in sour cream and remaining ingredients, except for the cheese. Pour into small 1 1/2 quart casserole dish and top with cheese. Bake for 45 minutes. Remove from oven and allow to stand for 10-15 minutes before serving. Enjoy with Baked tortilla chips, pretzels or veggie sticks!

Nutrition Information
Serving Size: 3/4 cup
Calories: 137
Fat: 3.6g
Carbohydrates: 17.3g
Fiber: 3.5g
Protein: 7.9g


  1. Jennifer says:

    Glad to find your blog!! I think my kids my just eat this, although as with all recipes, I will be leaving out the onions, just a little aversion I have!! ;)

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