Make your own free website on
Tex-Mex Black Bean Dip Contributed by Kelly
Recipe By: Cooking Light 4/97


1           can  black beans -- drained (15 oz)
1           teaspoon  vegetable oil
1/2        cup  onion -- chopped
2          cloves  garlic -- minced
1/2       cup  tomato -- diced
1/3       cup  picante sauce -- mild
1/2      teaspoon  ground cumin
1/2      teaspoon  chili powder
1/4      cup  Monterey jack cheese -- shredded, low-fat
1/4      cup  cilantro -- chopped
1         tablespoon  lime juice -- fresh

Place beans in a bowl; partially mash until chunky. Set aside.  Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic, and saute 4 minutes or until tender. Add beans, tomato, picante, cumin, and chili powder; cook 5 minutes or until thick, stirring constantly. Remove from heat; add cheese, cilantro, and lime juice, stirring well. Serve warm or at room temperature with fat-free corn or flour tortilla chips.

Per serving: 44 Calories (kcal); 1g Total Fat; (16% calories from fat); 3g
Protein; 7g Carbohydrate; 1mg Cholesterol; 40mg Sodium

Note: I believe at our meeting I may have used cannellini (white) beans instead of black beans. I'm sure either would be fine.