Bean Dip    

Amount

 Measure

 Ingredient -- Preparation Method

--------

 ------------

 --------------------------------

1

 teaspoon

 dried oregano

3

 tablespoons

 chili powder

1

 teaspoon

 ground cumin

1/2

 teaspoon

 Tabasco sauce

1

 medium

 onion -- diced fine

2

 cloves

 garlic -- minced fine

3

 medium

 tomatoes -- seeded and diced

4 1/2

 ounces

 green chilies -- diced fine

29

 ounces

 fat-free refried beans

8

 ounces

 no salt added tomato sauce

2

 cups cheddar cheese

 low fat -- shredded

2

 tablespoons

 vegetable oil


Heat oil in large frying pan. Add onion and garlic and cook until soft, about 5 minutes.

Add tomatoes and chilies. Cook on medium about five minutes.

Add rest of ingredients except for the cheese. Heat through.

Transfer to serving dish. Top with cheese.


Serving Size : 16

Per Serving: 100 Calories; 3g Fat (26.9% calories from fat); 6g Protein; 12g Carbohydrate; 2g Dietary Fiber; 3mg Cholesterol; 307mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Return to Appetizers