Red Bean Dip

Yield: 12 servings

This is a great bean-and-cheese dip that not only tastes better than commercial ones but is healthier too.

Ingredients:
• 2 tablespoons (28 ml) olive oil
• ½ teaspoon crushed garlic
• 1 cup (160 g) finely chopped onion
• 1 jalapeño, finely chopped
• 1 teaspoon chili powder
• 2 cups (100 g) cooked kidney beans
• ½ cup (58 g) shredded Cheddar cheese

Preparation:
Heat oil in a skillet. Add garlic, onion, jalapeño, and chili powder and cook gently 4 minutes. Drain kidney beans, reserving juice. Process beans in a blender or food processor to a puree. Add to onion mixture and stir in 2 tablespoons of reserved bean liquid; mix well. Stir in cheese. Cook gently about 2 minutes, stirring until cheese melts. If mixture becomes too thick, add a little more reserved bean liquid. Spoon into serving dish and serve warm with tortilla chips.

Each with: 19 g water; 151 calories (26% from fat, 23% from protein, 52% from carb); 9 g protein; 4 g total fat; 2 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 20 g carb; 8 g fiber; 1 g sugar; 158 mg phosphorus; 87 mg calcium; 3 mg iron; 44 mg sodium; 463 mg potassium; 126 IU vitamin A; 14 mg vitamin E; 3 mg vitamin C; 6 mg cholesterol

This Appetizers, Snacks and Legumes Recipes was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p38 and p39'