Black Bean Dip 17g CARB

Diabetic Living (USA) - - Recipes -

SERVES: 4 TO­TAL: 10 min.

1 15-oz. can low-sodium black

beans, rinsed

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.

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