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
|
