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Black Bean Dip | |
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• 1 15-oz can black beans, drained • 1 tsp canola oil • 1 medium onion, chopped • 2 garlic cloves, minced • 1/2 cup fresh or canned tomatoes, chopped • 1/3 cup mild picante sauce • 1/2 tsp ground cumin • 1/2 tsp chili powder • 1/4 cup (1 oz) reduced-fat Monterey Jack cheese, shredded • 1 tbsp lime juice |
Place beans in bowl, partially mash until chunky, and set aside.
Spray nonstick medium skillet with canola nonstick spray. Heat oil over medium heat and add onion and garlic. Sauté for about 4 minutes or until tender. Add beans, tomatoes, and next three ingredients. Cook 5 minutes or until thickened, stirring constantly. Remove from heat, add cheese and lime juice, and stir until cheese is melted. Serve warm or at room temperature with fat-free corn chips. Makes 1 2/3 cups or about 24 1-tbsp servings.
• Calories: 30 • Carbohydrates: 5g • Protein: 2g • Saturated fat: 0g
• Monounsaturated fat: 1g • Cholesterol: 0 • Fiber: 1g • Fat: 0g
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