Warm Mole Bean Dip - 11g Carbs, 3g Fiber
1 Tbsp tomato paste
1 small tomato, seeded and chopped
1/2 cup mild, medium or hot chunky salsa
2 Tbsp chopped cilantro
1/2 tsp salt, or to taste
3/4 cup (3 oz), shredded, reduced-fat Jack cheese
1 - 15 oz can pinto beans, rinsed and drained
2 tsp canola oil
1/2 cup finely chopped onion
1 small jalapeno pepper, seeded and finely chopped
1 tsp chili powder
1 tsp unsweetened cocoa powder
1 tsp ground cumin
1 tsp dried oregano
Preheat the oven to 400 degrees F. Coat a 9 inch pie plate with cooking spray and set aside.
In a food processor, whirl beans until pureed but still slightly lumpy.
Scoop beans into a mixing bowl and set aside.
In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes. Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.
Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top. Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.
Makes 8 servings
Nutritional Information Per Serving: Calories: 100 ; Protein: 5 g ; Fat: 3.5 g ; Sodium: 370 mg; Saturated Fat: 1.5 g ; Dietary Fiber: 3 g ; Carbohydrates: 11 g
Posted by: Darlene BC <dsharple@shaw.ca>
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