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Corn Dip with Tomatoes and Basil
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    In-season ingredients (tomatoes, corn, and basil) are the heart of a lime-spiked dip; tofu -- low in saturated fat and cholesterol-free -- makes it creamy.

    Ingredients

    • 1 3/4 cups fresh corn kernels (from 2 ears) or frozen kernels
    • 1/3 cup 2 percent milk
    • 1/3 cup silken tofu
    • 1 tablespoon fresh lime juice
    • 1/4 teaspoon coarse salt
    • Freshly ground pepper
    • 8 cherry tomatoes, quartered, or 2 medium tomatoes, coarsely chopped
    • 1/3 cup fresh basil leaves, thinly sliced
    • 3 cups baked white-corn chips (6 ounces)

    Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 66 % Daily Value *
    • Total Fat: 1 g 1.74%
    • Saturated Fat: 0 g 2.24%
    • Trans Fat: 0 g %
    • Cholesterol: 2 mg 0.67%
    • Sodium: 134 mg 5.6%
    • Calcium: 32 mg 3.18%
    • Potassium: 169 mg 4.83%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 2%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 14 g %
    • Dietary Fiber: 1 g 5.27%
    • Sugar: 3 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 6.66%
    • Vitamin C 7.77%
    • Vitamin D 2.57%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq