Black Bean Dip (Phase 1)
Makes 3 cups of dip
Ingredients
1 can (14–19 ounces) fat-free refried black or pinto beans
1 cup fat-free sour cream
1 can (14 1/2 ounces) diced tomatoes
1 jalapeño chili pepper, chopped (wear plastic gloves when handling)
1/2 teaspoon salt
1 teaspoon ground black pepper
1 cup (4 ounces) shredded reduced-fat cheddar cheese (optional)
Preheat the oven to 325°F.
In a large bowl, combine the beans, sour cream, tomatoes (with juice), chili pepper, salt, and black pepper. Spoon into a 1-quart shallow baking dish or pie plate. Top with the cheese, if using. Bake for 10 minutes, or until heated through.
Nutritional information (per 2-tablespoon serving):
45 calories
2.5 g fat (1.5 g sat)
10 mg cholesterol
4 g carbohydrate
3 g protein
1 g dietary fiber
140 mg sodium
Makes 3 cups of dip
Ingredients
1 can (14–19 ounces) fat-free refried black or pinto beans
1 cup fat-free sour cream
1 can (14 1/2 ounces) diced tomatoes
1 jalapeño chili pepper, chopped (wear plastic gloves when handling)
1/2 teaspoon salt
1 teaspoon ground black pepper
1 cup (4 ounces) shredded reduced-fat cheddar cheese (optional)
Preheat the oven to 325°F.
In a large bowl, combine the beans, sour cream, tomatoes (with juice), chili pepper, salt, and black pepper. Spoon into a 1-quart shallow baking dish or pie plate. Top with the cheese, if using. Bake for 10 minutes, or until heated through.
Nutritional information (per 2-tablespoon serving):
45 calories
2.5 g fat (1.5 g sat)
10 mg cholesterol
4 g carbohydrate
3 g protein
1 g dietary fiber
140 mg sodium
