Dips and Sauces Featured Recipes Snacks — 06 February 2010

By: Jodie Shield, RD

Year’s ago, my friend Andie gave me her recipe for taco dip.  It was so good, but the dietitian in me just had to lighten it up.  Feel free to serve this at your Super Bowl party or at any gathering with friends and family.  Just make sure you prepare enough – it goes fast!  Serve it on a large platter with your favorite baked taco chips.  Go team!

Touch Down Taco Dip

makes 12 servings


2 cans (9 oz each) fat-free bean dip

1 cup guacamole

1 cup fat-free sour cream

1/2 package (1 oz) reduced-sodium taco seasoning mix

1 cup reduced-fat cheddar cheese, shredded

4 green onions, chopped

1 can (4 oz) sliced black olives

1 large tomato, seeded and diced


Spread and layer the following ingredients in this order: bean dip, guacamole, and sour cream.  Sprinkle taco seasoning over sour cream.  Toss on cheddar cheese; cover with green onion, black olives and tomato.  Keep chilled until ready to serve.

Nutrition Information (per 1/4 cup serving):

134 calories

6 grams protein

15 grams carbohydrate

6 grams fat

1.5 grams saturated fat

9 milligrams cholesterol

548 milligrams sodium

What’s your favorite taco dip recipe?

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