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Dip de frijoles negros y vegetales
Prep15min
Total15min
Ingredientes14
Porciones9
Ingredientes
1taza de cereal de salvado Fiber One™ original
1tomate grande, cortado (1 taza)
1lata (15 oz) de frijoles negros Progresso™, escurridos y enjuagados
1/4de taza de agua
2cucharadas de jugo de limón
1/4de taza de cebollín picado (4 medianos)
1diente de ajo pequeño, picado en trozos grandes
1/2cucharadita de sal
1/2cucharadita de comino molido
1/2cucharadita de chile en polvo
1/4a 1/2 cucharadita de salsa picante roja
2cucharadas de cilantro fresco picado
Cilantro picado extra, si se desea
3tazas de vegetales frescos diversos (pueden ser zanahorias mini, tiras de pimiento, floretes de coliflor)
Instrucciones
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1
En un procesador de alimentos, procesa el cereal hasta que esté ligeramente machacado. Agrega 1/2 taza de tomate picado, los frijoles, agua, jugo de limón, cebollín, ajo, sal, comino, salsa picante y chile en polvo al cereal. Tapa; procésalo hasta casi lograr una textura suave.
2
Coloca la mezcla de frijoles en un tazón para microondas de 1 cuarto. Hornea en el microondas en Alta Potencia durante 2 a 3 minutos, o hasta que esté caliente. Agrega y mezcla el tomate reservado, y añade 2 cucharadas de cilantro. Esparce el cilantro adicional. Sirve con vegetales frescos para botanear.
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Los frijoles negros están cargados con fibra soluble, que te ayuda a bajar el colesterol en la sangre. Empieza lentamente para que tengas tiempo de acostumbrarte a consumir más fibra.
Los chips de maíz son un buen elemento para acompañar este dip. O bien, puedes sustituirlos con vegetales, si así lo prefieres.
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Información Nutricional
Porción:1 Porción
Calorías
80
Calorías derivadas de la grasa
5
Grasa total
1/2g
1%
Grasa saturada
0g
0%
Grasas trans
0g
Colesterol
0mg
0%
Sodio
330mg
14%
Potasio
640mg
18%
Carbohidratos totales
16g
5%
Fibra dietética
6g
25%
Azúcares
4g
Proteína
3g
% Valor Diario*:
Vitamina A
60%
60%
Vitamina C
25%
25%
Calcio
8%
8%
Hierro
20%
20%
Intercambios:
1 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1/2 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
1
*Valores diarios basados en una dieta de 2,000 calorías.
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In just minutes, whip up a tasty dip that's low on guilt and high in flavor. Fiber One™ original bran cereal is the surprise ingredient.
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