Quick Taco Dip

Happy day! It is Sunday here, which means football day.  And what goes better on football day than a quick and delicious taco dip?  Not much, I say. Not much.  You are going to love this dip.  You know why? Because not only is it delicious and satisfying, but it comes together super fast.

Yup, it is football day and what that means in our house is sitting down in front of the TV and flitting through as many games as possible.  Joe and I are in a fantasy football league, so we tend to be interested in seeing the games where our fantasy players are playing.  In any case, anytime there’s a game in front of me I also want a snack in front of me, so I tinker with old favorites to see if I can’t convert them to fit Joe’s low sodium diet. My tinkering led me to this concoction – a creamy dip chock full of tomatoes, black beans, and taco seasoning.

Let me share a few quick notes before I jump into the recipe.  To keep it easy, I use lots of pre-packaged ingredients in this dip. I prefer Eden no salt added canned black beans, but if you can’t find this brand, use whichever brand you can find (like WalMart’s Great Value no salt added black beans).  I also used canned no salt added Ro*Tel tomatoes in this dip.  If you can’t find them, you could try using a can of diced tomatoes along with one Fire Roasted Green Chile.  Finally, I use Mrs. Dash Taco Seasoning in this dip, but you can use whichever low-sodium taco seasoning you prefer.  A caution here – Mrs. Dash Taco Seasoning contains potassium chloride, so if you need to keep your potassium low you’ll want to find an alternative or make your own dry taco seasoning.

Quick Taco Dip

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SODIUM COUNT: 87 mg sodium per serving; 1057 mg in the entire recipe

• Prep Time: 10 minutes
• Total Time: 10 minutes
• Yield: 6 1x

Ingredients

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• 4 ounces cream cheese ((at room temp*))
• ½ cup sour cream
• 2 Tbsp no sodium taco seasoning ((like Mrs. Dash))
• 1 10 oz can no salt added Ro*Tel Tomatoes ((drained))
• 1 15 oz can no salt added black beans ((rinsed and drained))
• 3 medium thinly sliced green onions ((optional))

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Instructions

1. Stir together the cream cheese, sour cream, and taco seasoning until smooth.
2. Fold in the Ro*Tel tomatoes, black beans, and green onions. You can serve immediately, but if you have a few hours to let it refrigerate the flavors will be a little better.
3. Top with the cilantro (if using) and serve with no salt added corn chips.

Notes

NUTRITIONAL INFORMATION – Yield: 6 servings, about ½ cup each
Sodium: 86.9 mg, Calories: 176.2, Total Fat: 9.4 g, Saturated Fat: 6.1 g, Cholesterol: 23.7 mg, Carbohydrates: 3.6 g, Fiber: 0.9 g, Sugar: 0.9 g, Protein: 6.4 g.

*If your cream cheese is cold, you can microwave it in 10-15 second intervals until it is soft and ready to stir.