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New Atkins Recipe: Spicy Black Bean Dip

Blackbeandip_400Black beans are a great source of protein and fiber, and canned black soybeans are significantly lower in carbs. Serve this creamy dip with crudités or Chili-Cheese Crisps. From The New Atkins for a New You Cookbook.

Phases 2, 3, 4
1 tablespoon extra-virgin olive oil
1/2 medium red onion, chopped
1 jalapeño, seeded and chopped
1 clove garlic, chopped
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon salt
1 (15 1/2-ounce) can black beans, drained (reserve 3 tablespoons liquid)

1. Heat oil in a small skillet over medium heat. Add onion, jalapeño, garlic, chili powder, cumin, and salt; sauté until onions are soft, about 3 minutes. Add beans; cook to heat through, about 3 minutes.
2. Transfer mixture to a food processor; purée with reserved bean liquid until smooth. Serve, or refrigerate in an airtight container for up to 3 days.

TIP TIME: Freeze Those Hotties
Seeding and chopping jalapeños is no fun, but the flavor and heat are worth it. If you use chiles often, prepare a bunch at one time and freeze each one in a small resealable freezer bag. They defrost almost immediately, and freezing has no impact on taste.

VARIATION: Creamy Black Bean Dip
Phases 2, 3, 4
Prepare Spicy Black Bean Dip as above, stirring in 1/4 cup sour cream after puréeing.

Net Carbs: 7 grams
Total Carbs: 10 grams
Fiber: 3 grams
Protein: 2 grams
Fat: 3 grams
Calories: 50

Makes: 8 (1/4-cup) servings

Active Time: 10 minutes
Total Time: 10 minutes


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