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| Low Fat Black Bean Dip
1 tablespoon of chopped green chilies
1/4 cup of chopped onion (about 1 small)
1 clove garlic, crushed
one 15 ounce can of black beans, drained
1/2 cup of plain nonfat yogurt
1/2 teaspoon of ground cumin
1/4 teaspoon of salt
Place chilies, onion, garlic and beans in blender or food processor. Cover and blend or process until almost smooth. Stir in yogurt, cumin and salt. Serve cold, or heat in 1-1/2-quart saucepan over medium heat, stirring frequently, until hot. Serve with chips or crackers. Makes about 2 cups of dip.
MICROWAVE DIRECTIONS: Place dip in 1-1/2-quart microwavable casserole. Microwave uncovered on high 3 to 4 minutes, stirring every minute, until hot.
Make your own low-fat chips easily from pita breads. Heat oven to 400ºF. Cut around outside edges of pita breads to separate layers. Cut each layer into 8 wedges. Place wedges on ungreased cookie sheet. Bake 8 to 10 minutes or until light brown and crisp.
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