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Ингредиенты
- 1 T corn oil
- 1 lg. Spanish onion, coarsely minced
- 4 med. garlic cloves, coarsely minced
- 2 (15 ounce) can black beans, liquid removed & rinsed
- 1 T fresh lemon juice
- 1 T fresh lime juice
- 1 lg. ripe tomato, finely minced
- 2-3 med. jalapeno peppers, seeded & chopped
- 5 med. scallions, chopped
- 1/4 teaspoon salt
- 1/2 teaspoon freshly grnd pepper
- 4-6 dashes warm pepper sauce
- 1/3 c. (loosely packed) cilantro (coriander) leaves (opt.)
- 1 c. lowfat sour cream
- Tortilla chips, for serving
Инструкции
- Or possibly 1 (4 ounce) can minced green chilies.In a large saucepan, heat the oil over moderate heat. Add in the onion and cook till glassy, about 5 min. Add in the garlic and cook till fragrant, about 2 min. Add in the black beans and 2/3 cup water. Cook till the beans begin to break apart, about 15 min. Transfer beans to a food processor or possibly blender and puree till smooth. Transfer to a bowl and let cool to room temperature.
- Meanwhile, in a medium non-reactive bowl, stir together the lemon juice, lime juice, tomato, jalapenos, scallions, salt and black pepper. When the beans are cool, add in them to the bowl and stir well to put together. (This recipe can be prepared to this point up to 8 hrs ahead; cover and chill.)
- Season the dip to taste with several dashes of hot pepper sauce and stir in the chopped cilantro, if using. Pass the lowfat sour cream separately and serve with tortilla chips. Makes about 5 cups dip.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 139g | |
| Recipe makes 10 servings | |
| Calories 310 | |
| Calories from Fat 53 | 17% |
| Total Fat 6.11g | 8% |
| Saturated Fat 2.99g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 12mg | 4% |
| Sodium 87mg | 4% |
| Potassium 1205mg | 34% |
| Total Carbs 49.16g | 13% |
| Dietary Fiber 11.8g | 39% |
| Sugars 3.67g | 2% |
| Protein 16.75g | 27% |
