Taco Dip | Taco Dip Recipes | Taco Dip Recipe

A so-so, lackluster recipe which doesn't explain when to add the can of refried beans, nor does it specify the size casserole dish to use for baking. (That's why I gave it 1 star instead of 2 stars. Extremely confusing for first-time chefs looking for a simple, goof proof recipe.) I swear, I could feel my arteries hardening from the fat while reading this recipe. YOU WILL NEED THE FOLLOWING ITEMS FOR THIS RECIPE: An 8x8 or 9x13 casserole dish (depends on whether you want a thick or thin dip); glass or Pyrex works best, especially if you want to microwave dip instead of baking. Large skillet with lid for browning meat (skip this if you're using the vegetarian alternative below). One large mixing bowl and one medium mixing bowl to combine ingredients (should be glassware or stainless). Vegetable knives for dicing an chopping, a large spoon for stirring (spatula for vegetarian dip) and a can opener. HEALTHY TACO DIP RECIPE INGREDIENTS: 1 lb. ground white chicken or lean ground buffalo** 1 can (14.5 or 15 oz.) Mexican style tomatoes 1 small bell pepper 1 can Low Fat or Vegetarian refried beans 1 pkg. LOW SODIUM taco seasoning (or use homemade seasoning mix* below) 1/2 c. Reduced fat or Fat Free sour cream 2 c. Reduced Fat shredded cheese (see note below for healthy options) 1 small can (3-4 oz.) sliced black olives, drained non-stick cooking spray (olive oil or canola) 1 Large bag white corn, red corn or blue corn tortilla chips OPTIONAL 1 small can sliced jalapeno peppers (for spicier dip) Preheat oven to 350° F (skip this step if you’re going to MICROWAVE the dip). Lightly spray casserole dish with olive oil or canola cooking spray to prevent sticking and set aside. Cut small bell pepper in half, removing seeds and core. Rinse both halves, then set half of the pepper aside and cut the remaining half into thin slices. Put slices into small container and set aside. Take second half of pepper and chop finely; set aside. Spray large skillet with olive oil or canola cooking spray to prevent sticking. In large skillet, combine ground chicken or buffalo meat and chopped bell pepper. If desired, mix can be covered while cooking. Brown mix over medium heat, ensuring pepper is well cooked with the meat but nothing is overcooked or burned. Drain mixture and put into large mixing bowl; set aside. Drain Mexican style tomatoes, saving juice; set juice aside for use later. In a separate bowl (or on a dinner plate), empty can of Mexican style tomatoes and dice into small pieces. In large mixing bowl, combine tomatoes and taco seasoning with meat and pepper mix (or refried beans and pepper mix for veggie dip); mix thoroughly. Spread mix into lightly greased casserole dish, making sure mixture evenly covers the casserole dish. Bake at 350° F for 20 minutes on middle rack OR cover with a paper towel and MICROWAVE for 10-12 minutes, until mix is hot but not dried out. If baking, check mixture every 10 minutes to ensure it does not dry out or burn while baking. (If mix appears dry in casserole dish, remove from oven or microwave and remoisten with a little juice from the Mexican style tomatoes, then proceed with next step.) While mix is baking in oven or microwave, drain sliced black olives and set aside. Do the same for sliced jalapeno peppers, if you are using them. In medium size bowl, combine reduced or low fat sour cream and reduced fat shredded cheese, stirring thoroughly. Put in refrigerator until mixture in oven or microwave is done. When mix is done baking (microwaving), remove casserole dish from oven or microwave. Add sour cream and cheese mixture to the hot casserole dish, combining thoroughly until cheese melts. If mixture is too dry or thick for your taste, add a little of the tomato juice from the Mexican style tomatoes, stirring until desired consistency is achieved. When dip is thoroughly combined and cheese has melted, spread evenly around casserole dish with spoon or spatula. Top with sliced black olives and bell pepper slices (add sliced jalapeno peppers for spicier dip). You can omit the bell and jalapeno peppers from the topping if you prefer a milder dip. Serve with white corn, red corn or blue corn tortilla chips. NOTE: THIS DIP SHOULD BE WHEN KEPT WARM WHEN SERVED. For a healthier alternative, try the following MICROWAVABLE option: **Substitute Black Bean paste for the meat. Make this in a large mixing bowl using a can of cooked black beans WITH SYRUP, beating into a paste until you get a texture similar to that of refried beans; season lightly with onion powder and a pinch or two of powdered sage to give it a little kick. Brown chopped bell pepper in a skillet with a little olive or canola oil until pepper is soft cooked, but not burned. Add to black bean paste in large mixing bowl and mix thoroughly. Follow recipe from the third paragraph (step using Mexican style tomatoes), making sure to spread the black bean, pepper, tomato & seasoning mix evenly in the lightly greased casserole dish and MICROWAVE on HIGH power for 5-8 minutes until hot. *Homemade taco seasoning mix In small bowl, combine the following ingredients: 1 to 1-1/2 Tbsp chili powder (more for spicier seasoning) 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 tsp crushed red pepper flakes 1/4 tsp dried oregano 1/2 tsp paprika 1 tsp ground cumin 1/2 tsp sea salt 1 tsp ground tellicherry peppercorns (can substitute black pepper)