Roasted Corn Cheese Dip

From EatingWell: July/August 2012

Inspired by queso fundido—melted Mexican cheese dip—this corn and warm Cheddar cheese dip is great with toasted baguette.

Makes: 3 cups for 12 servings

Active Time: 15 minutes

Total Time: 35 minutes

Nutrition Profile

Low carbohydrate | Low cholesterol | High calcium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

3 cups corn kernels (see Tip)
8 ounces shredded sharp Cheddar cheese (2 cups)
8 ounces reduced-fat cream cheese (Neufchâtel), cut into small pieces
1/8 teaspoon cayenne or chili powder

Preparation

Preheat oven to 375°F.
Coat a medium (10-inch) cast-iron skillet with cooking spray; heat over medium-high heat. Add corn; cook, stirring occasionally, until mostly golden brown, 5 to 7 minutes. (Corn kernels may “pop” as they brown.) Remove from heat; stir in Cheddar and cream cheese. Transfer to the oven.
Bake until golden and bubbling, 18 to 20 minutes. Sprinkle the cheese dip with cayenne (or chili powder) and serve.

Tips & Notes

Tip: How to Remove Corn Kernels: Stand an ear on its stem end and slice the kernels off with a sharp knife. To extract the corn “milk” and get more flavor for sauces, soups or puddings, add another step to the process: After cutting the kernels off, press the dull side of the knife down the length of the ear to push out the rest of the corn and its milk. Yield: You’ll get about 1 cup fresh kernels from one large ear of corn.

Nutrition

Per 1/4-cup serving: 155 calories; 11 g fat ( 7 g sat , 3 g mono ); 34 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 8 g protein; 1 g fiber; 186 mg sodium; 146 mg potassium.

Nutrition Bonus: Calcium (16% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1/2 starch, 1 high-fat meat

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