Black Bean Dip

2 14.5-oz. cans black beans
2 cloves garlic, peeled
1 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon chili powder
1 teaspoon extra virgin olive oil
2 to 3 teaspoons fresh lime juice
1/4 cup chopped fresh cilantro – optional
1/2 cup chopped red or yellow onion
¼ cup chopped red bell pepper – optional
1 – 2 tablespoons minced jalepeno pepper
1/4 teaspoon salt – optional (Whether or not additional salt is needed
will depend on the amount of salt in beans used.)
1/2 cup nonfat sour cream
Baked or fat free tortilla chips

1. Drain beans, reserving liquid and set aside.

2. Put beans into a food processor or blender with garlic, garlic powder, cumin, chili powder, oil, lime juice and cilantro. Process all together until smooth, adding some of the reserved bean liquid if mixture is too dry.

3. Add salt, onion, red pepper and jalepeno to dip and process several more seconds until thoroughly blended. Adjust seasonings if necessary transfer to a serving bowl and top with nonfat sour cream and a sprig of fresh cilantro. Serve with salsa and baked corn tortilla chips.

Yield: 2 1/2 cups or 10 1/4-cup servings at approximately 85 calories; 0.5 gram total fat; 0.1 gram saturated fat; 0 cholesterol; 15 grams carbohydrate; 4.7 grams dietary fiber; 6 grams protein; 234 milligrams sodium.

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