| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Tex-Mex | Dip, Gift, Try it | 1 | Servings |
INGREDIENTS
| 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 | t | Cumin, ground |
| 1/2 | t | Chili powder |
| 1 | oz | Monterey Jack, shredded |
| 1/4 | c | Cilantro, fresh |
| 1 | T | Lime juice |
INSTRUCTIONS
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 = 21 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 Posted to MM-Recipes Digest V3 #196 Date: Sat, 13 Jul 1996 11:26:54 -0500 From: pickell@cyberspc.mb.ca (S.Pickell)
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Nutrition (calculated from recipe ingredients)
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Calories: 1340
Calories From Fat: 160
Total Fat: 18.5g
Cholesterol: 25.2mg
Sodium: 2206.8mg
Potassium: 3518.1mg
Carbohydrates: 217.7g
Fiber: 77.5g
Sugar: 6.3g
Protein: 85g