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Ingredientes
- 15 ounce black beans (1 can) liquid removed
- 1 tsp vegetable oil
- 1/2 c. minced onion
- 2 x Cloves garlic chopped
- 1/2 c. diced tomato
- 1/3 c. mild picante sauce
- 1/2 tsp grnd cumin
- 1/2 tsp chili pwdr
- 1 ounce shredded reduced-fat Monterey Jack cheese (1/4 c.)
- 1/4 c. minced fresh cilantro
- 1 Tbsp. fresh lime juice
Direcciones
- Place beans in a bowl; partially mash till chunky. Set aside.
- Heat oil in a medium nonstick skillet over medium heat. Add in onion and garlic; saute/fry 4 min or possibly till tender. Add in beans, tomato, and next 3 ingredients; cook 5 min or possibly till thickened, stirring constantly.
- Remove from heat; add in cheese and remaining ingredients, stirring till cheese melts.
- Yield: 1-2/3 c. (serving size: 1 Tbsp.).
- Serve hot or possibly at room temperature with fat-free corn or possibly flour tortilla chips.
- NOTES : I've been making this dip for quite some time now. It is excellent! Do give it a try, it goes great with the baked tortilla chips on the market, and far better than any jar product. This is a great last minute pantry recipe (instead of fresh tomato, a can of low-sodium diced tomatoes can be substituted.) [Elaine Pawelko
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 59g | |
| Recipe makes 12 servings | |
| Calories 140 | |
| Calories from Fat 14 | 10% |
| Total Fat 1.65g | 2% |
| Saturated Fat 0.62g | 2% |
| Trans Fat 0.01g | |
| Cholesterol 2mg | 1% |
| Sodium 72mg | 3% |
| Potassium 558mg | 16% |
| Total Carbs 23.7g | 6% |
| Dietary Fiber 5.8g | 19% |
| Sugars 1.65g | 1% |
| Protein 8.42g | 13% |
