Zesty Red Bean Dip and Vegetables - 24g Carbs, 7g Fiber
1 15 ounce can dark red kidney beans, undrained
1/2 tsp. garlic salt
1/2 tsp. black pepper
1/2 tsp. cumin
1/2 cup fresh dill, roughly chopped
dash hot sauce
1/2 cup plain, low-fat yogurt
1 red bell pepper, hollowed out (with top and seeds removed)
1 medium bell pepper, seeded and sliced into strips
1/2 cup grape tomatoes
1/2 cup mini carrots
1/2 cup bite-sized broccoli florets
Discard two tablespoons of liquid from the can of beans. Puree remaining liquid and beans, salt, pepper, cumin and hot sauce in a blender. Stir in yogurt, and empty the puree into hollowed-out bell pepper.
Set pepper in the center of a medium plate or shallow bowl, and surround with bell pepper strips, grape tomatoes, carrots and broccoli florets. Serve.
Makes 4 servings.
Calories 134, Fat 1 g, Carbs 24 g, Sodium 455 mg, Fiber 7 g.
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