appetizers
Black Bean Dip II
Packed with flavor, this south-of-the-border dip is easy on your waistline! For the ultimate low-fat snack, serve with fat-free tortilla chips.
Prep: 5 min
2 tablespoons canned chopped green chilies
2 small onions, chopped (1/2 cup)
2 garlic cloves, crushed
2 cans (15 ounces each) black beans, rinsed and drained
1 cup plain low-fat yogurt
1 teaspoon ground cumin
1/2 teaspoon salt
Tortilla chips or crackers, if desired
1. Place chilies, onions, garlic and beans in blender or food processor. Cover and blend on medium-high speed until almost smooth.
2. Spoon mixture into small bowl. Stir in yogurt, cumin and salt. Cover and refrigerate until chilled, or heat in 1 1/2-quart saucepan over medium heat, stirring frequently, until hot. Serve with tortilla chips.
Makes 4 cups dip
Nutritional Info Per 2 Tablespoons:
Calories 35 (Calories from Fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 145mg; Potassium 120mg; Carbohydrate 8g (Dietary Fiber 2g); Protein 2g
Diet Exchanges: 1/2 Starch
This recipe displayed with permission from General Mills, Inc.