Cook : 00:15
This is a great bean-and-cheese dip thatnot only tastes better than commercialones but is healthier too.
Heat oil in a skillet. Add garlic, onion,jalapeño, and chili powder and cookgently 4 minutes.
Drain kidney beans,
reserving juice. Process beans in ablender or food processor to a puree.
Addto onion mixture and stir in 2 tablespoonsof reserved bean liquid; mix well. Stir incheese.
Cook gently about 2 minutes,stirring until cheese melts. If mixturebecomes too thick,
add a little morereserved bean liquid. Spoon into servingdish and serve warm with tortilla chips.
Yield: 12 servings
Each with: 19 g water; 151 calories (26% fromfat, 23% from protein, 52% from carb);
9 gprotein; 4 g total fat; 2 g saturated fat; 1 gmonounsaturated fat; 1 g polyunsaturated fat;
20g carb; 8 g fiber; 1 g sugar; 158 mg phosphorus;87 mg calcium; 3 mg iron; 44 mg sodium; 463mg potassium;
126 IU vitamin A; 14 mg vitaminE; 3 mg vitamin C; 6 mg cholesterol