Monday, 18 August 2014

The Best 4 tomato salsa - Spicy Mexi-Bean Dip

Contributed by diabetic cooking "Great tasting recipe for the entire Family" by Jean Pare, published by Company coming.

Make this recipe in accompany fresh tomato salsa. Serve both with Crispy barbecue Chips

Cooked (or 1 can 19oz., 540ml) black bean, drained and rinse  1/12 cups  375ml
Dice jalapeno pepper and seed removed  1tbsp.  15 ml
Salsa   1/4 cup  60ml
Light sour cream   1/4 cup  60ml
Grated light Monterery jack cheese 1/12 cups   375ml
Mash beans with fork or masher in medium bowl until broken up. Add next 3 ingredients and 1/2 of cheese. Spoon into shallow1 quart (1L) casserole. Sprinkle remaining 1/2 cheese on top. Bake, uncovered in 350 degree F (175 degree C) oven for 20 minutes or until bubbly. Make 2 cups (500ml)
2 tbsp. (30ml); 67 calories; 3.6 g total fat (2.4g sat., 10.3 mg cholesterol); 118 mg sodium; 4g protein; 5g carbohydrate; 1g dietary fiber.
Choice; None

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