Black Bean Dip, Cheddar, Tomato Dip

BCBSOK Connect Team — Fri, 29 Sep 2023 20:48:48 GMT

Current Revision posted to Recipe book by BCBSOK Connect Team on 9/29/2023 8:48:48 PM

Ingredients: Makes 7 servings

3 oz Black Beans, dry
1/4 tsp Salt
2 tbsp Jalapeno Peppers, diced
3 tbsp Salsa
1/2 tsp Cumin
1 tsp Red Chili Pepper Flakes
1/2 tsp Chili Powder
3 tbsp Reduced Fat Cheddar Cheese, shredded
1/3 cup Tomatoes, canned, diced
1/3 cup Corn Kernels
3 tbsp Reduced Fat Cheddar Cheese, shredded
1/3 cup Cherry Tomatoes, halved
1 tsp Scallions, chopped
1 tsp Cilantro, chopped
1 tsp Lime Juice

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, Latin American, Heart Disease - Heart Conscious, Appetizer, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book

Black Bean Dip, Cheddar, Tomato Dip

BCBSOK Connect Team — Wed, 13 Apr 2022 18:03:26 GMT

Revision 5 posted to Recipe book by BCBSOK Connect Team on 4/13/2022 6:03:26 PM

Ingredients: Makes 7 servings

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, Latin American, Heart Disease - Heart Conscious, Appetizer, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book

Black Bean Dip, Cheddar, Tomato Dip

BCBSOK Connect Team — Wed, 09 Jun 2021 23:29:47 GMT

Revision 4 posted to Recipe book by BCBSOK Connect Team on 6/9/2021 11:29:47 PM

Ingredients: Makes 7 servings

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, Latin American, Heart Disease - Heart Conscious, Appetizer, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book

Black Bean Dip, Cheddar, Tomato Dip

BCBSOK Connect Team — Tue, 23 Jun 2020 15:58:38 GMT

Revision 3 posted to Recipe book by BCBSOK Connect Team on 6/23/2020 3:58:38 PM

Ingredients: Makes 7 servings

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, Latin American, Heart Disease - Heart Conscious, Appetizer, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book

Black Bean Dip, Cheddar, Tomato Dip

BCBSOK Connect Team — Thu, 04 Jul 2019 01:05:57 GMT

Revision 2 posted to Recipe book by BCBSOK Connect Team on 7/4/2019 1:05:57 AM

Ingredients: Makes 7 servings

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, Latin American, Heart Disease - Heart Conscious, Appetizer, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book

Black Bean Dip, Cheddar, Tomato Dip

BCBSOK Connect Team — Wed, 03 Jul 2019 20:05:10 GMT

Revision 1 posted to Recipe book by BCBSOK Connect Team on 7/3/2019 8:05:10 PM

Ingredients: Makes 7 servings

Directions:

Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder and cheddar. Process until smooth.
Stir remaining cooked whole beans, diced tomatoes and corn into pureed bean mixture.
Place mixture in a baking dish and top with cheddar cheese. Bake in a 350°F degree oven until heated through and cheese is melted, about 15-20 minutes.
In a bowl, toss together tomatoes, green onion, cilantro, and lime juice. Just before serving top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Serving Size:
Service size: 1/4 cup

Nutritional Information:
Cal: 75, Total Fat: 2g, Sat Fat: 1g, Sodium: 165mg, Carbs: 11g, Protein: 3g, Sugar: 2g, Fiber: 3g

Recipe Source:
Recipe provided by FLIK Hospitality Group

Tags: High blood pressure - Sodium Conscious, Latin American, Heart Disease - Heart Conscious, General Healthy - Health Conscious, Diabetes/prediabetes - Carb Conscious, Recipe Book