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BLACK BEAN AND CORN DIP

makes 3 cups

Ingredients: 

• 1 - 15 oz. can black beans, drained and rinsed or 2 cups black beans cooked at home
• 2 cups cooked fresh, frozen or canned corn
• 2 green onions, sliced
• 1/2 cup plain nonfat yogurt
• 1/2 teaspoon thyme
• 1/2 teaspoon chili powder
• Black pepper to taste
 

Directions:

1. Place all ingredients in a blender. Blend for about 20 seconds or until all ingredients are smooth.

2. If the dip is too thick, stir in two tablespoons of yogurt.
 

NUTRITION FACTS:
Serving Size: 1/4 cup (69 g)
Servings Per Recipe: 12

Amount per serving
Calories 68
Calories from fat 3
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 77 mg
Total Carbohydrates 13 g
Dietary Fiber 3 g
Sugars 0 g
Protein 4 g
Vitamin A 0%
Vitamin C 4%
Calcium 4%
Iron 4%
 

King County Washington Public Health
www.metrokc.gov