Black Bean Dip - 4g Carbs
From: The New Family Cookbook for People with Diabetes
Servings: 24 Appetizers
1 (15 oz can) black beans, undrained
Pinch chili powder
Pinch EACH: salt, black pepper and ground cumin
2 drops hot pepper sauce
1/8 cup minced white onion
1 clove garlic
1 (4 oz can) chopped green chilies, drained
Drain beans, reserving 2 tablespoons liquid. Combine beans,
reserved liquid, chili powder, salt, black pepper, cumin
and hot pepper sauce in blender; process until smooth.
Combine onion and garlic in nonstick skillet; cover and
cook over low heat until onion is soft. Uncover and cook
until slightly browned. Add chilies; cook 3 minutes more.
Add bean mixture; mix well.
Serve hot or cold with melba toasts or jicama;
garnish with pepper strips, if desired.
Servings: 24 Appetizers
Nutrition per Serving:
18 Calories, < 1g Fat, 0mg Cholesterol, 2g Protein, 134mg Sodium,
4g Carbs
Exchanges: 1/2 Starch/Bread
Nutrition From: www.caloriecount.about.com
Servings: 24
Serving Size: 32 g (32 g = 1.12876678 oz //1.12 oz = 2.25 Tbsp)
Nutrition per Serving:
31 Calories, 3 Calories from Fat, 0.3g Total Fat, 0g Trans Fat,
0mg Cholesterol, 100mg Sodium, 6.7g Total Carbs, 2.2g Dietary Fiber,
2.1g Sugars, 1.5g Protein
Vitamin A 25% - Vitamin C 3% - Calcium 1% - Iron 4%
Nutrition Grade: A-
Good points:
Very low in saturated fat
No cholesterol
Very high in dietary fiber
High in iron
High in potassium
Very high in vitamin A
Bad points:
High in sodium
High in sugar
