Con Queso Bean Dip from Healthy Diabetic Recipes

Con Queso Bean Dip Recipe

Recipe Ingredients:

1 can low-sodium or regular light
red kidney beans - (15 1/2 oz), rinsed, well drained
3/4 cup mild or medium salsa
1 tsp chili powder
1 tsp cumin
1/8 tsp salt, or to taste, (optional)
1 cup shredded reduced-fat Cheddar cheese
1/2 cup fat-free sour cream
2 tbsp chopped chives or green onions

Recipe Instructions:

In a 1-quart microwave-safe casserole, mash the beans with a fork. Stir in the salsa, chili powder, cumin, and salt (if desired). Stir to mix well. Stir in the cheese.

Cover with the casserole lid, and microwave on high power for 3 to 4 minutes until heated through. Remove from microwave. Stir to mix in the melted cheese. Spread the sour cream on top. Sprinkle with the chives.

Serve warm with fat-free tortilla chips. Cover and refrigerate leftovers, which will keep 3 to 4 days.

This recipe yields 20 servings. Serving size: 2 tablespoons.

Exchanges Per Serving: 1/2 Starch.

Nutrition Facts: Calories 44; Calories from Fat 12; Total Fat 1g; Saturated Fat 1g; Cholesterol 4mg; Sodium 86mg; Carbohydrate 5g; Dietary Fiber 1g; Sugars 1g; Protein 3g.

Comments: Keep this piquant Tex-Mex-style dip warm on a hot plate, or return it to the microwave briefly to rewarm it.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 1999"

Servings: 20

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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