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TEX-MEX BLACK BEAN DIP
Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
--- -----ANNE STEIRER,
214-243-8123----------------
30 oz Canned black beans -- drained
1 t Oil
1/2 c Onions, chopped
2 Garlic cloves, crushed
1/2 c Tomatoes -- diced
1/3 c Picante sauce -- mild
1/2 ts Cumin, ground
1/2 ts Chili powder
1 oz Monterey Jack, shredded
1/4 c Cilantro, fresh
1 tb Lime juice
Dip and chips -- yum! This is a bit thicker than a
dip. Easy to make in quantity for a big party or to
pack in small glass containers for gifts. Must be
refrigerated.
Place beans in bowl and partially mash until chunky.
Set aside.
Heat oil in medium nonstick skillet over medium heat.
Add onion and garlic; saute 4 minutes or until tender.
Add beans, tomato, and next 3 ingredients; cook 5
minutes, or until thickened, stirring constantly.
Remove from heat; add cheese and remaining
ingredients, stirring until cheese melts. Serve warm
or at room temperature, with fat-free corn or flour
tortilla chips or cut-up veggies.
Makes about 2-1/2 cups. Recipe may be multiplied.
When made with reduced-fat cheese: 1 tb ò1 cal, 1.3
gm fat.
Presented by Anne Steirer at a "Healthy Holiday Gifts"
seminar on Oct. 24, 1995.
Sylvia's comments: she served this on Baked Tostitos
and it was quite good, not dry-tasting.
Nutritional information per serving: xx calories, xx
gm protein, xx mg cholesterol, xx gm carbohydrate, xx
mg sodium, x.x gm fiber, xx gm fat ( x gm sat, x gm
mono, x gm poly), x.x mg iron, xx mg calcium, x% of
calories from fat.
Brought to you by MMCONV and Sylvia Steiger, CI$
71511,2253, Internet sylvia.steiger@lunatic.com or
du_steiger@venus.twu.edu, moderator of GT Cookbook and
FringeNet Lowfat & Luscious echoes
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