Tex-Mex Black Bean Dip
This is a fresh tasting, lower-fat dip alternative packed with phytonutrients
Makes: 1 ⅔ cups (serving size: 2 tablespoons)
- 1 teaspoon canola oil
- ½ cup chopped onion
- 2 garlic cloves, minced
- ½ cup diced tomato
- ⅓ cup picanté sauce
- ½ teaspoon chili powder
- ½ teaspoon ground cumin
- 1 (15 ounce) can black beans, rinsed and drained
- ¼ cup (1 ounce) shredded reduced-fat Monterey Jack cheese
- ¼ cup chopped fresh cilantro
- 1 tablespoon fresh lime juice
Heat oil in medium non-stick skillet over medium heat. Add onion and garlic, and sauté 4 minutes or until tender.
Add tomato, and next 4 ingredients (tomato through beans); cook 5 minutes or until thick, stirring constantly.
Remove from heat; partially mash with a potato masher. Add cheese, cilantro, and lime juice, stirring until cheese melts. Serve warm or at room temperature.
Nutrition information per serving: Calories 42, Fat 1 g (sat 0.4g, mono 0.2g, poly 0.2g), Cholesterol 2 mg, Sodium 136 mg, Protein 2.6 g, Carbohydrate 6.2 g, Fiber 1 g Per portion: ¾ Grain or Starchy Vegetable
Source: Cooking Light, June 1998
For more nutrition information please contact your acac Nutrition Coach, Kris Bonham RDN at email@example.com