ZESTY RED BEAN DIP AND VEGETABLES
Fruits & Vegetables - Eat 5 to 9 A Day for Better Health
Serves: 4 people
Preparation Time: :30-1 hours
Ingredients:
1 15-ounce can dark red kidney beans, undrained
1/4 teaspoon garlic salt
1/4 teaspoon black pepper
1/4 teaspoons cumin
1/4 cup fresh dill, roughly chopped
Dash hot sauce
1/4 cup plain, low-fat yogurt
1 green bell pepper, hollowed out (with top and seeds removed)
1 medium yellow or red bell pepper, seeded and sliced into strips
1/2 cup grape tomatoes
1/2 cup mini carrots
1/2 cup bite-sized broccoli florets
Directions:
Discard two tablespoons of liquid from the can of beans. Puree remaining liquid and beans, salt, pepper, cumin and hot sauce in a blender. Stir in yogurt, and empty the puree into hollowed-out bell pepper. Set pepper in the center of a medium plate or shallow bowl, and surround with bell pepper, grape tomatoes, carrots and broccoli florets. Serve.
Optional: To bring out more color and flavor in the broccoli florets, blanch and shock them before serving: Bring _ cup of water to boil in a small pan. Add broccoli florets and cover. Steam on high heat for 2 minutes. Meanwhile, prepare a small bowl of ice water. Remove the broccoli florets from the boiling water and place them in the ice water. Drain and serve.
Nutrition:
134 calories
24 grams carbohydrate
8 grams protein
0.8 grams fat
0.2 grams saturated fat
0.9 milligrams cholesterol
455 milligrams sodium
7 grams fiber
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