Diabetic Recipes
Texas Bean Dip
Yield: 40 (1 tablespoon) servings
Ingredients
- 1 (15 1/2 ounce) can black beans, drained
- 1 (15 1/2 ounce) can red beans, drained
- 1 teaspoon canola oil
- 2 cloves garlic, minced
- 1/2 cup chopped onion
- 1/2 cup diced tomato
- 1/2 cup mild picante sauce
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1 tablespoon diced jalapeno pepper
- 1/4 cup low-fat Monterey Jack cheese, coarsely grated
- 1 tablespoon fresh lime juice
- Low-fat tortilla chips
Instructions
- Place beans in a bowl; partially mash with a potato masher or wooden spoon until chunky.
- Heat oil in a frying pan. Add onion and garlic; sauté for 4 minutes over medium heat.
- Add beans, tomato, picante sauce, cumin, chili powder and pepper. Cook for 5 minutes or until thick, stirring constantly.
- Remove from heat and stir in the cheese and lime juice. Stir until well blended and cheese has melted.
- Serve warm with tortilla chips.
Nutrition
Per tablespoon: 19 calories; 0.2g fat (0g saturated fat; 8% of calories from fat); 0mg cholesterol; 107mg sodium; 3.6g carbohydrate; 1.2g fiber; 1.1g protein
Exchange value per tablespoon: 1/4 starch
Attribution
The All New Diabetic Cookbook