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In the Kitchen: Zesty Red Bean Dip and Vegetables

We all need to find ways to incorporate more vegetables into our diet. This recipe does just that. Double it up and take it to your Memorial Day picnic or cookout. 

Ingredients:
Vegetables
1 15-ounce can dark red kidney beans, undrained
¼ teaspoon garlic salt
¼ teaspoon black pepper
¼ teaspoon cumin
¼ cup fresh dill, roughly chopped
Dash of hot sauce
¼ cup plain, low-fat yogurt
1 green bell pepper, hollowed out, with top and seeds removed
1 medium yellow or red bell pepper, seeded and sliced into strips
½ cup grape tomatoes
½ cup mini carrots
½ cup bite-sized broccoli florets

 

Directions 

  1. Discard two tablespoons of liquid from the can of beans.
  2. Purée remaining liquid and beans, salt, pepper, cumin and hot sauce in a blender.
  3. Stir in yogurt, and empty the puree into the hollowed-out bell pepper.
  4. Set pepper in the middle of a medium plate or shallow bowl, and surround with bell pepper, grape tomatoes, mini-carrots, and broccoli florets.

►Tip: You can bring out the green color of the broccoli by doing the following: bring a cup of water to a boil in a small pan. Add broccoli and cover. Steam on high heat for two minutes. Meanwhile, prepare a bowl of ice water. Remove the broccoli from the pan and it in the ice water. Then drain, add to vegetable plate, and serve.

Serves 4 people.

Per serving: 134 calories, 0.8 grams of fat, 0.2 grams of saturated fat, 24 grams of carbohydrate, 8 grams of protein, 0.9 milligrams of cholesterol,  7 grams of dietary fiber, 455 milligrams of sodium.

Source:
American Institute for Cancer Research.

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