Description
I'm back with more dip recipes. After the success of warm cheesy dips like High Protein Buffalo Chicken Dip and Lightened Up Spinach Artichoke Dip, I knew I had to try this dip when I came across it. Bean dip is like a warm, cheesy hummus, but this one is made without any cream cheese, mayonnaise, or sour cream. Instead, with Greek yogurt as it's base, this dip is lower in fat and higher in protein, leaving you feeling satisfied instead of gross.
Time
Prep Time:
10 minutes
Cook Time:
15 minutes
Total Time:
25 minutes
Cost
Total Cost:
Cost per Serving:
$0.59
Ingredients
Serving(s)
- 15.5 oz can Beans, drained and rinsed
- 1/3 cup Plain nonfat greek yogurt
- 2 tbsp Lime juice
- 1 tbsp Extra virgin olive oil
- 1 tbsp Chili powder
- 1 tsp Cumin, ground
- 1/2 tsp Salt
- 1/2 cup Shredded cheddar cheese
Instructions
Cook Mode Off: Prevents screen dimming
- Preheat your oven to 400F. Drain and rinse a can of beans
- Combine all ingredients (except the shredded cheese) in a food processor, and blend until smooth and no bean chunks remain
- Transfer the mixture to a 9" square pan, and top with your shredded cheese
- Bake at 400F for about 15 minutes (uncovered), or until lightly bubbly. Let rest for a few minutes before serving
Notes
Nutrition Facts
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Servings: 4
Serving Size: About 1/3 cup (90 g)
Calories: 190
------------------------------------------
Total Fat: 9.6g (12%
12 % of Daily Value (78 g)
)
Saturated Fat: 3.4g (17%
17 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.9g
Monounsaturated Fat: 4.3g
Cholesterol: 15mg (5%
5 % of Daily Value (300 mg)
)
Sodium: 605mg (26%
26 % of Daily Value (2300 mg)
)
Total Carbohydrate: 17.1g (6%
6 % of Daily Value (275 g)
)
Fiber: 4.6g (16%
16 % of Daily Value (28 g)
)
Net Carbs: 12.5g
Total Sugar: 1.3g
Protein: 10.4g (21%
21 % of Daily Value (50 g)
)
------------------------------------------
------------------------------------------
Vitamin B12: 0.3mcg (12%
12 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.08mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 179mg (14%
14 % of Daily Value (1300 mg)
)
Iron: 1.77mg (10%
10 % of Daily Value (18 mg)
)
Magnesium: 34mg (8%
8 % of Daily Value (420 mg)
)
Potassium: 288mg (6%
6 % of Daily Value (4700 mg)
)
:
:
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:
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29.8
:
5.7
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:
8.8
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