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Recipes · From our archive

Chipotle Corn White Bean Dip

DMDeborah Murphy
· 1 min read

Photo: Nadin Sh

Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.

Nutritional Balance

Balanced Meal Nutrition Profile

Estimated nutrient density and satiety balance per serving against daily wellness targets.

  1. Dietary Fiber SupportDigestive wellness 38% daily goal
  2. Satiety DurationFullness without crashes 4.5 hours
  3. Blood Sugar StabilityLow glycemic curve Steady curve
  4. Prep SimplicityWeeknight ease Practical prep

Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.

With the holidays upon us, Food & Nutrition’s recipe developers cooked up a beautiful spread of secretly nutritious snacks, sweets and mocktails that are sure to entertain guests! Find our other “Festive Fete” recipes here.

Servings: 6
Serving size: ¼ cup
Prep time: 15 minutes
Cooking time: 5 to 7 minutes

Ingredients

  • 1 teaspoon (5 milliliters) olive oil
  • ½ cup frozen corn kernels
  • ⅓ cup diced red onion
  • 2 tablespoons diced jalapeño
  • 1 tablespoon pureed, canned chipotle peppers in adobo sauce
  • 1 cup Garlic White Bean Dip
  • 1 tablespoon chopped fresh cilantro

Instructions

  1. Heat olive oil in a nonstick pan over medium-high heat for 30 seconds. Add corn, onion and jalapeño and sauté for 3 to 5 minutes, stirring until onion is translucent.
  2. Stir in pureed chipotle peppers in adobo sauce and bean dip. Stir well to combine and cook for 2 minutes or until warm.
  3. Transfer to a serving bowl and sprinkle with chopped cilantro.

Nutrition per serving: CALORIES 71; TOTAL FAT 3g; SAT. FAT 0g; CHOL. 0mg; SODIUM 79mg; CARB. 9g; FIBER 2g; SUGARS 1g; PROTEIN 2g; POTASSIUM N/A; PHOSPHORUS N/A

Deborah Murphy

Deborah Murphy, MS, RD, practices clinical dietetics in Chicago. She shares practical nutrition tips and healthy recipes on her personal blog, Dietitian Debbie Dishes. In her free time, you’ll likely find her either shopping the farmers market or in the kitchen, camera and spatula in hand. Connect with Deborah on Twitter and Instagram.