Black Bean Dip 17g CARB
SERVES: 4 TOTAL: 10 min.
1 15-oz. can low-sodium black
¼ cup low-fat plain Greek yogurt 2 tsp. lime juice (from 1 lime) ½ tsp. ground cumin
½ tsp. dried oregano
½ tsp. garlic powder
¼ tsp. paprika, preferably smoked ¼ tsp. salt
¼ tsp. ground pepper
¼ tsp. cayenne pepper or ground
chipotle chile (optional)
2 tsp. olive oil
¼ cup chopped fresh cilantro or
¼ cup chopped onion
Place beans, yogurt, lime juice, cumin, oregano, garlic powder, paprika, salt, and pepper in a food processor or blender. Process until well combined, about 20 seconds. For a spicier dip, add cayenne (or ground chipotle) to taste, up to ¼ tsp. Add oil, cilantro (or scallions), and onion. Pulse until well mixed, about 20 seconds. Transfer to a bowl to serve.
PER SERVING (1/3 cup each): CAL 129, CARB 17 g (5 g fiber, 1 g sugars), FAT 3g (1 g sat. fat), PROTEIN 7 g, CHOL 1 mg, SODIUM 210 mg.
Tip: Serve this dip with sliced red bell peppers, sliced zucchini, or whole-grain tortilla chips.