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'
Popular Recipes
-
Ingredients: • 1 cup margarine • 1¼ cups sugar • 1 egg • 3 ripe bananas • 1 tablespoon instant coffee granules, dissolved in 1 tablespo...
-
Photographs copyright © 2005 by Victoria Pearson This dip is the Italian version of hummus, and in my opinion it’s smoother and tastier. ... -
You’ll need to crumble the cornbread and biscuits and let them dry overnight. (You can substitute store-bought for the homemade.) To toast p... -
Thick, cheesy Caesar salad dressing seemed a natural to turn into a dip. But when I was researching the original dressing recipe, I found ou...
-
Ingredients: ½ cup butter or margarine 1 cup graham cracker crumbs 1 cup semisweet chocolate chips 1 cup butterscotch chips 1 cup chopp... -
Coconut shrimp have long been a popular cocktail snack, but this version has a few refinements that bring it into the twenty-first century. ...
-
Image Copyright © 2007, Martha Stewart Living Omnimedia, Inc. Martha Stewart is a bestselling author, magazine publisher, and business ma... -
Yield: 24 servings Horseradish adds zip to this dip. It is good on toasted pita bread triangles or tortilla chips. Ingredients: • ¼ cu...
-
Ingredients: • 1 box white cake mix • 1 stick butter or margarine, melted • 2 eggs • ½ cup white chocolate chips • ½ cup butterscotch c...
-
This is great as an appetizer, served right from the skillet. But it is also good as a meal, wrapped up in a tortilla. Ingredients: • 1 p...
No comments:
Post a Comment