Cheesy Pinto Bean Dip

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Ingredients

  • 1/2 c. plum tomatoes, drained and chopped
  • 1 clove garlic, minced
  • 1/4 c. green onion, chopped
  • 1/4 c. salsa
  • 12 oz. drained pinto beans
  • 3 oz. nonfat cheese, shredded
  • fat free nonstick spray

Instructions

  1. Spray skillet with nonstick cooking spray and heat until hot. Saute tomatoes 2 minutes.
  2. Meanwhile, mince garlic in food processor if available.
  3. Otherwise, chop finely and then add to blender.
  4. Add onion, salsa and beans.
  5. Scrape sides of blender or processor and pulse until smooth.
  6. Pour processed beans in skillet with tomatoes and cheese.
  7. Heat until cheese melts and serve warm. Serve with celery sticks or baked tortilla chips.

Nutrition & Diet Analysis (per serving)

123 kcal 6% DV
Protein Fat Carbs

Macronutrients

Protein 8.7g 17% DV
Total Fat 2.7g 3% DV
Carbs 17.5g 6% DV
Fiber 1.6g 6% DV
Sugar 3.5g 7% DV

Electrolytes

Sodium 622.5mg 27% DV
Potassium 366.5mg 8% DV
Cholesterol 8.8mg 3% DV

Vitamins & Minerals

Vitamin A 54.3mcg 6% DV
Vitamin C 21.1mg 23% DV
Vitamin D 0mcg
Calcium 291.5mg 22% DV
Iron 1.1mg 6% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

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