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Tuesday, November 2, 2010

Low fat & tasty black bean and corn dip

I love this dip-I am a big cilantro fan so I throw some fresh or dried cilantro into this dip and will often substitute the chili with 1/4 tsp chipotle pepper (more somedays).

Some of the health benefits of beans:
-major source of soluble fiber, which, when passing through the digestive tract grabs and traps bile that contains cholesterol, removing it from the body before it's absorbed. A study conducted at the University of Kentucky has shown that only three weeks of increased bean intake (3/4 cup of navy and pinto beans) lowered the men's cholesterol by an average of 19%. This reduces the risk of heart attack by almost 40%.
- the high fiber in beans means they can curb your appetite for fattier more dangerous foods.
- the compound found in beans-isoflavins lagnins phytic acid sapopin and protease inhibitors- have been shown to keep normal cells from turning cancerous and inhibit their growth.

Did you know? You can reduce the effects of beans (as in the old saying, beans, beans, the magical fruit....) by rinsing canned beans, soaking dried beans over night and changing the water several times.

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

Place all ingredients in a blender. Blend for about 20 seconds or until all ingredients are smooth.
If the dip is too thick, stir in two tablespoons of yogurt.

Serving Size: 1/4 cup (69 g) Servings Per Recipe: 12
Amount per serving Calories 68, Calories from fat 3, Total Fat0 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,

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