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Black Marble

Wild South-West Dip

Low Sodium - Low Fat Option


"I had about five ideas running through my brain for this recipe. I narrowed those down to three and then ended up creating the recipe you have now found here! Took a little inspiration from the occasion this was made for and added a little southern flare, hence Wild South-West Dip was created! 🙂"



Wild South-West Dip

Servings – 24 - 2 Tablespoon servings Prep Time – 15 Minutes Chill Time – 2 Hours, or Overnight

Ingredients:

  • 2 cups - 16 ounce container sour cream, I used reduced fat - you can also substitute for plain greek yogurt

  • 1 cup of mayonnaise, I use low fat

  • 1 tablespoon of butter

  • 1 10-12 ounce bag of frozen corn

  • 1 15-oz can low-sodium black beans, drained and rinsed well

  • 1 cup cheddar or Colby jack cheese, shredded

  • 5 scallions / green onions, sliced thin

  • 1 handful of cilantro, chopped

  • 1 10 ounce can of Ro-tel with green chilies, drained

  • 1 taco seasoning packet, you can also use low sodium

  • 1 ranch dip mix packet, you can also use low sodium and MSG free


Directions:

In a large mixing bowl add sour cream, mayonnaise, half of the taco seasoning and ranch dip packet. Mix well and set aside.


In a medium sauté pan, add butter and bag of corn. Sauté until corn is lightly browned and toasted.


Add in drained and rinsed black beans, and can of ro-tel. Sprinkle with remianing half of taco seasoning and ranch dip. Mix well and saute for 5-8 minutes. Set aside to cool down.


Chop cilantro and scallions, add to sour cream mixture. Add shredded cheese and mix well to combine.


Add cool corn mixture to sour cream mixture and mix well.


Place in serving dish and chill for at least 2 hours, overnight is best.


Serve cold with fresh cut veggies, snack crackers, pretzels or tortilla chips.


Notes:


Using the low sodium options you will not taste a difference. It's great for those that need to watch their salt intake.


If you substitue yogurt for the sour cream, it may run a little thinner. I prefer plain greek yogurt as it's a thicker consistancy. I don't even taste the difference between it from the sour cream. And it's a healthier choice!


Store leftovers covered in the refrigerator for up to 5 days.


Nutrition:

Calories: 56 | Carbohydrates: 1g | Protein: 1g | Fat: 6g | Saturated fat: 3g | Polyunsaturated fat: 1g | Monounsaturated fat: 1g | Cholesterol: 15mg | Sodium: 33mg | Potassium: 41mg | Fiber: 1g | Sugar: 1g | Vitamin c: 1mg | Calcium: 32mg | Iron: 1mg


"This dip is complete Yum factor! Creamy-delicious, everyone enjoyed it and asked for the recipe! Makes a really good amount for parties and cookouts."


CWT is not a certified dietician or nutritionist. Any nutritional information shared on this site is an estimate counted through measurements and package nutritional information used in each recipe. If calorie, macro counting and other nutritional values are important to you, I recommend running the ingredients through your choice of nutritional calculator you prefer. Calories can vary depending on national brands used per recipe.

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