BLACK BEAN SPREAD

Diabetic Exchange
Serve at room temperature or heated is equivelant to 1/2 starch on the Diabetic Exchange. Serve with crackers, homemade melba toast or homemade tortilla chips.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Appetizer, Dip, Snack
Cuisine Mexican
Servings 10 Servings
Calories 46 kcal

Equipment

  • Food Processor
  • Pot
  • Spoon

Ingredients
  

  • 16 Ounce Black Beans Rinsed
  • 1 Tsp Lime Juice Preferably fresh
  • 1 Tsp Olive Oil Extra Virgin
  • 1/2 Tsp Hot Pepper Sauce Adjust up or down to tast
  • 1/4 Cup Cilantro Fresh
  • 1 Cup Grated Cheese Fat Free
  • 2 Tbsp Onions Finely Chopped

Instructions
 

  • Place beans, lime juice, oil and pepper sauce in food processor or blender with metal blade. Process until pureed. Add cilantro and onions; process just until coarsely chopped and well mixed.
  • Serve at room temperature or heated, top with grated cheese just before serving. Serve with crackers, toast or homemade tortilla chips. Good source of iron an fiber.

Notes

* Nutrition information is estimated based on the ingredients, cooking instructions and each recipe.  Intended for informational purposes only. Please note that nutrition details may vary based on preparation, origin and freshness of ingredients.  Please consult with your doctor if you have any concerns with ingredients or nutritional information.
Serving size=2 Tbsp 
Fat=0g
Saturated Fat=0g
Cholesterol=0mg
Fiber=2g
Calories=46
Carbohydrates=8g
Protein=3g
Sodium=55mg
Keyword Diabetes Prevention, Fiber, Iron, Women’s Health

YOGURT DILL DIPP

Diabetic Exchange
Considered as free food within the limits of the serving size for Diabetes Health. Good sources of calcium.
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Prep Time 15 minutes
Chill at least 2 hours
Total Time 2 hours 15 minutes
Course Appetizer, Dip, Snack
Cuisine American
Servings 8 servings
Calories 46 kcal

Equipment

  • Small bowl
  • Spoon

Ingredients
  

  • 1 Cup Yogurt Fat-Free
  • 1/2 Tsp Lemon Juice Preferably fresh squeezed

Seasoning

  • 1/4 Tsp Pepper Freshly Ground
  • 1 Tbsp Dill Fresh Chopped
  • 1/2 Tsp Salt

Instructions
 

  • Combine all ingredients in a small bowl. Cover and chill at least 2 hours before serving. Serve with fresh begetable platter-baby carrots, zucchini strips, celery sticks, cucumber wheels, and red, green and yellow pepper strips.

Notes

* Nutrition information is estimated based on the ingredients, cooking instructions and each recipe.  Intended for informational purposes only. Please note that nutrition details may vary based on preparation, origin and freshness of ingredients.  Please consult with your doctor if you have any concerns with ingredients or nutritional information.
Serving Size=2Tbsp
Total Fat=less than 1g
Saturated Fat=0g
Cholesterol=0mg
Fiber=2g
Calories=46
Carbohydrates=8g
Protein=3g
Sodium=55mg
Keyword Dairy, Diabetes Prevention