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    2 pt. Warm Black Bean Dip


    Source of Recipe


    posted to recipecircus originally by filus

    List of Ingredients




    1 small onion, chopped
    2 garlic cloves, minced
    1 tsp. canola or vegetable oil
    1 can (15 oz.) black beans, rinsed and drained
    1/2 c. diced fresh tomato
    1/3 c. picante sauce
    1/2 tsp. ground cumin
    1/2 tsp. chili powder
    1/4 c. shredded reduced-fat Mexican cheese blend…or…reduced-fat cheddar cheese
    1/4 c. minced fresh cilantro or parsley
    1 T. lime juice

    Baked tortilla chips

    Recipe



    In a large nonstick skillet, saute onion and garlic in oil until tender. Add beans; mash gently. Stir in the next 4 ingredients. Cook and stir just until heated through. Remove from heat; stir in remaining dip ingredients. Serve warm with chips. Makes 2 cups. (add separate points for the chips)

    Reduce 100 mg of sodium per 1/4-cup serving by cooking your own beans w/o salt.

    One 1/4-cup serving of dip equals: 73 calories .2 gm fat (1 gm saturated) 3 mg cholesterol 270 mg sodium 10 gm carbohydrate 3 gm fiber 4 gm protein ++++ Exchanges: 1/2 starch 1/2 lean meat ++++ WWP: 2

 

 

 

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