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Texas Bean Dip



  • 1 (15 1/2 ounce) can black beans, drained
  • 1 (15 1/2 ounce) can red beans, drained
  • 1 teaspoon canola oil
  • 2 cloves garlic, minced
  • 1/2 cup chopped onion
  • 1/2 cup diced tomato
  • 1/2 cup mild picante sauce
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1 tablespoon diced jalapeno pepper
  • 1/4 cup low-fat Monterey jack cheese, coarsely grated
  • 1 tablespoon fresh lime juice
  • Low-fat tortilla chips


  1. Place beans in a bowl; partially mash with a potato masher or wooden spoon until chunky.
  2. Heat oil in a frying pan. Add onion and garlic; sauté for 4 minutes over medium heat.
  3. Add beans, tomato, picante sauce, cumin, chili powder and pepper. Cook for 5 minutes or until thick, stirring constantly.
  4. Remove from heat and stir in the cheese and lime juice. Stir until well blended and cheese has melted.
  5. Serve warm with tortilla chips.

Makes 40 (1 tablespoon) servings.

Nutrition information per tablespoon: 19 calories; 0.2g fat (0g saturated fat; 8% of calories from fat); 0mg cholesterol; 107mg sodium; 3.6g carbohydrate; 1.2g fiber; 1.1g protein

Exchange value per tablespoon: 1/4 starch

Source: The All New Diabetic Cookbook


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