Three-Cheese Dip

Three-Cheese Dip
MAKES 4 CUPS

This dip is delicious with Spicy Pita Chips or plain baked tortilla chips. Using full-flavored or extra-sharp cheeses reduces the amount you need to give this dish a rich flavor.

Ingredients :
2 teaspoons olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced
1½ cups 1 percent low-fat milk
3 tablespoons cornstarch
¼ cup salsa
1 cup shredded low-fat pepper Jack cheese
½ cup shredded low-fat Monterey Jack cheese
½ cup shredded low-fat extra-sharp cheddar cheese
1 (10-ounce) can diced tomatoes with green chilies, drained, or
1¼ cups canned fire-roasted tomatoes, drained and chopped
2 tablespoons fresh lime juice
1 tablespoon chili powder
1 tablespoon ground cumin
⅛ teaspoon cayenne pepper
¼ cup sliced green onions, including green parts
2 tablespoons chopped fresh cilantro
How to cook
In a large microwaveable bowl, mix together the olive oil, onion, and garlic and cook on high, stirring, until soft, 2 to 3 minutes. Add 1 cup of the milk and cook on low (or defrost setting) until the milk begins to simmer, about 2 minutes.

Meanwhile, whisk together the remaining ½ cup of milk and the cornstarch in a small bowl. Add the cornstarch slurry to the onion mixture and cook on high for 2 minutes. Stir and cook for another 1 to 2  minutes, or until bubbling and thickened. Add the salsa and three cheeses and cook on low (or defrost setting) for 2 minutes. Stir and cook for another 1 to 2 minutes, or until melted. Stir in the tomatoes, lime juice, chili powder, cumin, and cayenne. Serve warm, garnished with the green onions and cilantro.


SERVING SIZE: ½ cup
EXCHANGE LIST VALUES: ½
carbohydrate, 1 medium-fat meat
CARBOHYDRATE CHOICES: ½
CALORIES: 135
CALORIES FROM FAT: 63
TOTAL FAT: 7 g
SATURATED FAT: 3 g
CHOLESTEROL: 20 mg
SODIUM: 301 mg
TOTAL CARBOHYDRATE: 10 g
FIBER: 1 g
TOTAL SUGARS: 4
GPROTEIN: 9 g