Nothing wrong with adding a little spice and crunch to your lunchbox, snack regime or assorted deli-food spread! This thick Mexican-style bean dip is full of fresh and vibrant flavours and is perfect to serve with some protein crisps/chips or vegetable crudités.
I like with protein crisps/chips and a serving of the dip with my faves provides 17 g protein with little fat and sugars but plenty of fibre. If you want the dip by itself then it weighs in at just 66 calories per portion and 6.2 g protein.
Non-WLS eaters might like theirs with tortillas, and maybe some tomato salsa.
SPICED MEXICAN BEAN DIP WITH PROTEIN CRISPS/CHIPS
400 g/14 oz can kidney or black beans, drained and rinsed
1 spring onion/scallion, chopped
½ tsp ground coriander
juice of ½ lime
2 tbsp chopped fresh coriander/cilantro
salt and freshly ground black pepper
4 tbsp fat-free yogurt or soured cream
4 x 25 g/1 oz packs protein crisps/chips (about 11 g protein per pack)
- Put the beans, spring onion/scallion, ground coriander, lime juice, fresh coriander/cilantro and salt and pepper to taste in a food processor and whizz until a smooth paste forms. Add a little water to loosen if needed.
- Divide (if liked) and spoon into a serving container and spoon the yogurt or soured cream over the top. Garnish with a little extra coriander/cilantro if liked.
- Serve with the protein crisps/chips for dipping or scooping. Alternatively serve as is or with vegetable crudités.
WLS PORTION: ¾-1
V suitable for Vegetarians
CALORIES (WITH CRISPS/CHIPS): 154
PROTEIN: 17.4 g
CARBOHYDRATE: 17.2 g (2.4 g sugars)
FAT: 3.3 g
Image courtesy of http://www.tesco.com