For fiber recipes

Cowboy Bean Dip

9 months ago

Cook : 00:30


This variation on the usual layered dip with black beans.

Drain  and  rinse  the  beans.  Drain  thechopped  olives.  Mix  all  the  ingredients
except cream cheese and scallions. Coverand  refrigerate  at  least  2  hours.

Spreadcream  cheese  on  serving  plate.  Spoonbean mixture  evenly  over  cream  cheese.Sprinkle with scallions.

Yield: 12 servings

Each with: 48 g water; 127 calories (54% fromfat,  15%  from  protein,  31%  from  carb);

  5  gprotein;  8  g  total  fat;  4  g  saturated  fat;  3  gmonounsaturated fat; 0 g polyunsaturated fat;

10g carb; 4 g fiber; 0 g sugar; 72 mg phosphorus; 36mg calcium; 1 mg iron; 139 mg sodium; 164 mgpotassium;

318 IU vitamin A; 68 mg vitamin E; 2mg vitamin C; 21 mg cholesterol