Tuesday, February 12, 2008

High Protein Taco Dip

Since this dip is made with light ingredients, it is a healthy alternative to nacho cheese dip!

4 oz (1/2 package) of 1/3 less fat cream cheese
1 8 oz package of fat-free cream cheese
1 14 oz can refried beans
1 24 oz jar salsa (any brand, heat level)
4 oz (about 1 cup) shredded 2% cheddar or Mexican cheese blend

Pre-heat oven to 350o

1. Blend together with a wooden or hard plastic spoon in a bowl the cream cheese and spread evenly on the bottom of a 9” by 13" pan

2. Smooth the refried beans in the bowl used for the cream cheese and spread evenly over the cream cheese

3. Pour the salsa evenly over the refried beans

4. Sprinkle cheddar cheese over the top of the salsa

5. Bake 20-30 minutes at 350 F until the top is slightly browned and bubbly

6. Allow to sit for 5 minutes before serving

For added zip, try stirring red pepper flakes or jalapeƱos in with the cream cheese.

Healthy alternatives to tortilla chips include sliced fresh zucchini, cucumbers, celery, or toasted whole wheat tortillas.

Serves 12


120 Calories, 8 g protein, 4.5 g fat, 12g carbohydrates, 3 g fiber, 700 mg sodium 115mg calcium


Anonymous said...

hey jean, i was wondering if you could tell me one thing. How low does a woman have to go in body fat to se a six pack. I´m 15% fat and want to se my abs before summertima:)

Jean Jitomir MS, RD said...

Hi There :-) This is highly dependent on the woman's BF distribution, the overall amount of muscle on the body and the level of 6-pack she is looking to get. If a woman generally holds more significantly more fat in her hips and butt, she can see ab muscle sometimes at a BF of 17% or so.

Also, if she is not highly muscular, she may see abs at a high "BF%" This is because the same thin sheet of fat, covering little muscle, accounts for an overall higher percentage of the body weight; this is the same reason physique competitors "look fatter" than they are in their off seasons many times.

If you're like me however, and you hold fat in your waist a lot and you have a lot of muscle, the typical answer is "10% BF," which is not a safe level for a woman to stay at for the long-term. This means that in my healthiest state, I probably don't have visible abs :-(

Sildenafil said...

Uff this is a fantastic and delicious recipe, thanks again for sharing with us trying to keep our health good.