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(Dr. Karla Kennedy-Hagan). Hello.
My name is Dr. Karla Kennedy-Hagan
with the School of Family and Consumer Sciences
at Eastern Illinois University.
Today, we're going to head almost south to the border
for a flavorful dish.
The Tex-Mex dip is sure to add some spice to your next party.
Sit back, relax, and enjoy the show.
(Mary-Jean Bargren). Hi, I'm Mary-Jean Bargren
and this is my assistant Jessica.
We're both dietetic students at Eastern Illinois University.
Today, we are going to prepare for you a Tex-Mex dip
that is lower in fat and lower in sodium.
So to get started, we are first going to use
two cans of bean dip.
There were no other versions as far as lower fat
or lower sodium bean dip so we'll just use this one.
We are going to also include one cup of sour cream and we used
low-fat sour cream, not fat-free sour cream.
The consistency doesn't tend to prepare as well in products.
We're going to use 1/2 cup of low-fat mayonnaise.
Now, the tricky part is there's actually light mayonnaise there
but its not lower in fat.
So remember to get the reduced-fat mayonnaise.
Again, both of these are lower in calories also.
We're going to use two tablespoons of lemon juice.
It's not essential that you put the lemon juice in there
because we're not using the avocadoes,
but it does add a little bit of tart and flavor.
(Jessica Petruszak). The avocadoes would increase
the fat content a bit, correct?
(Mary-Jean). They would, but its actually
a good type of fat so that's quite alright.
(Jessica). Okay.
(Mary-Jean). We're going to add
a package of taco seasoning mix.
Actually, this is 40% less sodium and you can't taste
the difference whatsoever.
Then pepper, but just to taste.
You're going to mix this altogether in a bowl.
For toppings, you can put anything
on your dip for toppings.
Depending on the time of year, you can put, again, avocadoes,
olives which are going to add to your sodium content
so you might not want to add too many of those
and tomatoes and green onions also.
Now, I cut up one tomato and four green onions
but again it's to flavor.
And cheese we added, we're going to add two percent milk cheese
which is lower in fat again, than your regular cheeses.
(Jessica). Is regular cheese
used with whole milk?
(Mary-Jean). Yes, and its used
with a more fattening milk.
You have to look because on the packages they will say use
with part skim and such, also.
So you just spread this around in a pan on the bottom.
Then just add anything in the way you would like.
So if you want tomatoes first, that is totally fine.
I'm going to add all of the cheese first
which is two cups of cheese.
Then, some tomatoes on top, spread that around and some
green onions on top of there.
(Jessica). It smells so good.
(Mary-Jean). It is delicious and healthy
for you also and this can be utilized
anytime of the year which is really nice.
You can use it around the holidays or you can use it
in the summer time.
So it's very versatile.
Then to eat them, you're going to use, you can use any kind of
chip but we chose baked Tostitos to limit the fat.
Again, they're not lower in sodium than your regular chips
but they do, it does cut down in fat which is
what we're worried about.
Would you like to try some Jessica?
(Jessica). I would because
it smells so good.
It is so good.
(Mary-Jean). So, here's our finished
Tex-Mex dip and you can utilize it,
again, for any holiday.
Thank you so much.