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Appetizer RecipesDips, Spreads page 1 >  Black Bean & Corn Dip

 

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BLACK BEAN AND CORN DIP

makes 3 cups

Ingredients: 

• 1 - 15 oz. can black beans, drained and rinsed or 2 cups black beans cooked at home
• 2 cups cooked fresh, frozen or canned corn
• 2 green onions, sliced
• 1/2 cup plain nonfat yogurt
• 1/2 teaspoon thyme
• 1/2 teaspoon chili powder
• Black pepper to taste
 

Directions:

1. Place all ingredients in a blender. Blend for about 20 seconds or until all ingredients are smooth.

2. If the dip is too thick, stir in two tablespoons of yogurt.
 

    NUTRITION FACTS:
    Serving Size: 1/4 cup (69 g)
    Servings Per Recipe: 12

    Amount per serving
    Calories 68
    Calories from fat 3
    Total Fat 0 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 77 mg
    Total Carbohydrates 13 g
    Dietary Fiber 3 g
    Sugars 0 g
    Protein 4 g
    Vitamin A 0%
    Vitamin C 4%
    Calcium 4%
    Iron 4%
     

King County Washington Public Health
www.metrokc.gov

 

 

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