|¼ cup||Green Chilies, diced|
|¼ cup||Tomato Sauce -or- Mild Chili Salsa (green or red)|
|4||Green Onions, chopped|
|¼ teaspoon||To 1/2 ts Cumin|
|½||Garlic Clove, minced|
|30 ounces||Can Refried Beans|
This dip makes a marvelous burrito filling. Simply spoon the bean dip inside a warm tortilla and roll up. For an even easier bean dip, combine several tablespoons of salsa with refried beans and serve with tortilla chips.
Low-Fat Cheese, freshly grated (optional) Combine chilies, tomato sauce, onions and seasonings in a saucepan and cook until onions are tender.
Add beans and cook approximately 8 minutes.
Serve either hot or cold; top with grated low-fat cheese if desired.
Yield: 16 servings, 4 cups
One Serving = 4 tablespoons (without cheese) Calories: 76 Protein: 4 g Fat: 1 g Carbohydrate: 12 g Fiber: 6⅖ g* Cholesterol: 0 mg Sodium: 302 mg Potassium: 262 mg
Exchange: 1 Starch/Bread
* Good source of dietary fiber
Source: "The U.C.S.D. Healthy Diet for Diabetes, a Comprehensive Nutritional Guide and Cookbook," by Susan Algert, M.S., R.D.; Barbara Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D.
Shared by: Norman R. Brown