Con Queso Bean Dip

Recipe Ingredients

1		Low-sodium or regular light
		Red kidney beans - (15 1/2 oz) - rinsed, well drained
3/4 cup	177ml	Mild or medium salsa
1 teaspoon	5ml	Chili powder
1 teaspoon	5ml	Cumin
1/8 teaspoon	0.6ml	Salt, or to taste - (optional)
1 cup	146g / 5.1oz	Shredded reduced-fat Cheddar cheese
1/2 cup	118ml	Fat-free sour cream
2 tablespoons	30ml	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.

Source:
American Diabetes Association at http://www.diabetes.org

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