Her Health > Recipes > Black Bean Dip

Need a quick dip? Want to avoid extra fat and calories? Then, try this tasty recipe loaded with iron, magnesium, phosphorus, folate, zinc, thiamine, niacin and fiber at only 62 calories per serving.

Yield: 8 servings

1 15 ounce can organic black beans

� cup nonfat sour cheese

1 tbsp chili powder (or chipotle chili powder)

2 tbsp low-fat cheddar cheese, shredded

1 medium sized tomato, deseeded and chopped

� red onion, diced

3 green onions, chopped

Drain the black beans from the can and rinse well with water. Puree in a food processor with sour cream and chili powder. Add in cheese and melt in a microwave. Mix thoroughly. Add in tomato, red onion and green onion and mix well. Serve warm.

Nutrition Facts (per serving): Calories: 62, Fat: 1 gram. Saturated fat: 0, Cholesterol: 1 mg, Sodium: 39 mg, Carbohydrates: 10 grams, Fiber: 3 grams, Protein: 4 grams