Low Fat Black Bean Dip Recipe

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Recipe Category: Low-Fat

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Low Fat Black Bean Dip Recipe

Ingredients

  • 1 tablespoon chopped green chilies
  • 1/4 cup chopped onion (about 1 small)
  • 1 clove garlic, crushed
  • 1 can black beans (15 ounces)
  • drained
  • 1/2 cup plain nonfat yogurt
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt

Method

  1. Place chilies, onion, garlic and beans in blender or food processor.
  2. Cover and blend or process until almost smooth.
  3. Stir in yogurt, cumin and salt.
  4. Serve cold, or heat in 1-1/2-quart saucepan over medium heat, stirring frequently, until hot.
  5. Serve with chips or crackers.

ABOUT 2 CUPS DIP.

MICROWAVE DIRECTIONS: Place dip in 1-1/2-quart microwavable casserole.

  1. Microwave uncovered on high 3 to 4 minutes, stirring every minute, until hot.
  2. Make your own low-fat chips easily from pita breads.
  3. Heat oven to 400 degrees.
  4. Cut around outside edges of pita breads to separate layers.
  5. Cut each layer into 8 wedges.
  6. Place wedges on ungreased cookie sheet.
  7. Bake 8 to 10 minutes or until light brown and crisp.

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