0 from 30 votes
Cheesy Roasted Corn and Black Bean Dip
Cheesy Roasted Corn and Black Bean Dip is a huge party hit with its big, comforting flavors that guests will rave about all night long!
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 10
Calories: 116 kcal
Course:
Appetizer
Cuisine:
Tex-Mex
Ingredients
- 2 ears corn
- 8 ounces low-fat cream cheese softened
- ⅓ cup non-fat plain Greek yogurt
- ½ cup cheddar cheese shredded
- 1 Jalapeño de-seeded and diced
- 15 ounces canned black beans drained and rinsed
- 4 ounce canned diced green chiles
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 1 teaspoon salt
- ¼ teaspoon pepper
- green onions thinly sliced, for garnish
Instructions
- Preheat your oven to 350 degrees F.
- Place corn (still in the husks) into the oven and roast for 30 minutes. (You can also do this on the grill.)
- Take the corn out of the oven. Once cool enough to touch, remove the husks and cut the kernels from the cob. Set the corn aside to cool.
- In a medium bowl, mix together the cream cheese and Greek yogurt until smooth. Add the cheddar cheese, corn, black beans, jalapeno, green chilies, garlic powder, cumin, salt, and pepper. Mix to combine.
- Cover and store in the refrigerator until ready to serve. Sprinkle some sliced green onions over the top of the dip and serve with crackers, pita chips, or tortilla chips.
Cup of Yum
Notes
- If needed, you can pan-roast the corn. Grab 1-2 cups of canned corn that's been drawing or frozen corn that's been thawed. Add the corn to a large skillet over medium-high heat. Cook for 6-8 minutes until the corn is slightly charred and has a popcorn-like smell. (Be careful. The corn kernels will start to pop out of the pan.)
Nutrition Information
Calories
116kcal
(6%)
Carbohydrates
10g
(3%)
Protein
7g
(14%)
Fat
6g
(9%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
1g
Cholesterol
18mg
(6%)
Sodium
562mg
(23%)
Potassium
225mg
(6%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
216IU
(4%)
Vitamin C
7mg
(8%)
Calcium
103mg
(10%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 10Serving
Amount Per Serving
Calories 116
% Daily Value*
| Calories | 116kcal | 6% |
| Carbohydrates | 10g | 3% |
| Protein | 7g | 14% |
| Fat | 6g | 9% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 18mg | 6% |
| Sodium | 562mg | 23% |
| Potassium | 225mg | 5% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 216IU | 4% |
| Vitamin C | 7mg | 8% |
| Calcium | 103mg | 10% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.