Tex Mex Black Bean Dip
Be sure to keep a can of black beans in the pantry and some reduced-fat Monterey Jack cheese in the refrigerator at all times. That way you’ll have a warm, spicy welcome for whomever drops in.
1 (15-ounce) can black beans, drained
1 teaspoon vegetable oil
½ cup chopped onion
2 garlic cloves, minced
½ cup diced tomato
⅓ cup mild picante sauce
½ teaspoon ground cumin
½ teaspoon chili powder
¼ cup (1 ounce) shredded reduced-fat
Monterey Jack cheese
¼ cup chopped fresh cilantro
1 tablespoon fresh lime juice
1.Place beans in a bowl; partially mash until chunky. Set aside.
2.Heat oil in a medium nonstick skillet
over medium heat. Add onion and garlic,
and saute 4 minutes or until tender. Add beans, tomato, picante sauce, cumin, and chili powder; cook 5 minutes or until thick, stirring constantly. Remove from heat; add cheese, cilantro, and lime juice, stirring well. Serve warm or at room temperature with fat-free corn or
flour tortilla chips. Yield: 1-⅔ cups
(serving size: 2 tablespoons).
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- Recipe byC. Light
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CALORIES 42 (21% from fat); FAT 1g (sat 0.4g, mono 0.2g, poly 0.2g); PROTEIN 2.6g; CARB 6.2g; FIBER 1g; CHOL 2mg; IRON 0.6mg; SODIUM 136mg; CALC 30mg
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