It’s Ok To Eat This Bean Dip; It’s Low In Fat

A bowl of dip made with a cup of full-fat sour cream has about 500 calories and 48 grams of fat. Prepare the same dip with nonfat sour cream and you will eliminate 320 calories and all 48 grams of fat.

Sandra Woodruff’s recipe for Mexican bean dip is made with nonfat sour cream and nonfat or reduced-fat Cheddar cheese. Scoop up the dip with some low-fat, whole-grain crackers or, better yet, with raw carrot and celery sticks.

Mexican Bean Dip

From “Secrets of Fat-Free Cooking” by Sandra Woodruff (Avery Publishing Group).

1 (16-ounce) can pinto beans, rinsed and drained

1/4 cup nonfat sour cream

2 to 3 teaspoons chili powder

1/2 teaspoon ground cumin

1/2 cup shredded nonfat or reduced-fat cheddar cheese

1/4 cup thinly sliced green onions

1/4 cup sliced black olives

2 tablespoons finely chopped jalapeno peppers

Place the beans, sour cream, chili powder and cumin in a food processor or blender; process until smooth. Spread the mixture over the bottom of a 9-inch glass pie pan. Top with the cheese, followed by the green onions, olives and jalapenos.

Serve at room temperature or hot. If using a microwave oven, heat on high (100 percent power) for 5 to 6 minutes or until the edges are bubbly and the cheese is melted. If using a conventional oven, bake at 400 degrees for 20 minutes. Serve with fat-free tortilla chips.

Yield: 2-1/2 cups.

Nutrition information per 1-tablespoon serving: 14 calories, no cholesterol, 0.1 grams fat (6 percent fat calories), 0.7 grams fiber, 1 gram protein, 44 milligrams sodium.