This low-fat bean dip is a perfect snack to serve for a picnic or outdoor party. It can be made ahead of time and only takes minutes. If making it ahead of time, store it, tightly covered, in the refrigerator. Served it with baked tortilla chips, crackers or raw or blanched fresh vegetables. For a more substantial snack, wrap the dip up in soft tortillas with chopped tomatoes, cilantro and lettuce.
BLACK BEAN DIP
Preparation time: 15 minutes
Cooking time: 10 minutes
Yield: 6 servings
1 can (15 ounces) black beans
2 drops hot pepper sauce or to taste
1 teaspoon chili powder
1/4 teaspoon each: salt, freshly ground pepper, ground cumin
1/2 medium onion, chopped
2 cloves garlic, minced
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1 can (4 ounces) diced green chilies
1. Drain beans, reserving 2 tablespoons of liquid. Puree beans, reserved liquid, hot pepper sauce, chili powder, salt, pepper and cumin in blender or food processor fitted with metal blade.
2. Combine onion and garlic in medium non-stick skillet; cook, covered, over low heat until onion is soft and translucent, about 3-4 minutes. Uncover; cook until slightly browned, about 3 minutes. Add chilies; cook 3 minutes. Stir in pureed mixture. Serve hot or cold.
Nutrition information per serving:
Calories ………. 75 Fat ……… 0.4 g Sat. fat …. 0.1 g
% cal. from fat …. 4 Chol. …….. 0 mg Sodium ….. 450 mg
Carb. ……….. 14 g Protein ….. 4.6 g Fiber ……. 5.6 g
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