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Layered Black Bean Dip

Prep time 20 mins
Chill time 8 hrs
Yield 2 1/2 cups.

Ingredients

  • 1 teaspoon minced garlic (about 2 cloves)
  • 2 (15-ounce) cans no-salt-added black beans, rinsed and drained
  • 1/4 cup canned no-salt-added chicken broth
  • 3 tablespoons lemon juice
  • 1 teaspoon ground cumin
  • 1 (8-ounce) carton nonfat sour cream
  • 3/4 cup (3 ounces) shredded fat-free Cheddar cheese
  • 1/2 cup seeded, finely chopped tomato
  • 1/2 cup thinly sliced green onions (about 2 large)
  • 1/4 cup loosely packed fresh cilantro or parsley leaves, finely chopped

Nutrition Information

  • calories 36
  • caloriesfromfat 3 %
  • fat 0.1 g
  • satfat 0.0 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 2.9 g
  • carbohydrate 5.7 g
  • fiber 0.9 g
  • cholesterol 0.0 mg
  • iron 0.0 mg
  • sodium 30 mg
  • calcium 0.0 mg

How to Make It

  1. Position knife blade in food processor bowl; top with cover. Drop garlic through food chute with processor running; process until garlic is minced. Add beans and next 3 ingredients; process until smooth, stopping once to scrape down sides.

  2. Spread bean mixture in a shallow serving dish. Spread sour cream over mixture. Cover and chill at least 8 hours.

  3. Just before serving, layer cheese and remaining 3 ingredients over sour cream.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook