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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Ingredients
-
1
cup Fiber One™ original bran cereal
-
1
large tomato, chopped (1 cup)
-
1
can (15 oz) Progresso™ black beans, drained, rinsed
-
1/4
cup water
-
2
tablespoons lime juice
-
1/4
cup chopped green onions (4 medium)
-
1
small clove garlic, coarsely chopped
-
1/2
teaspoon salt
-
1/2
teaspoon ground cumin
-
1/2
teaspoon chili powder
-
1/4
to 1/2 teaspoon hot pepper sauce
-
2
tablespoons chopped fresh cilantro
-
Additional chopped cilantro, if desired
-
3
cups assorted cut-up fresh vegetables (such as baby carrots, bell pepper strips, cauliflower florets)
Directions
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-
1
In food processor, process cereal until slightly crushed. Add 1/2 cup of the chopped tomato, the beans, water, lime juice, onions, garlic, salt, cumin, chili powder and hot pepper sauce to cereal. Cover; process until almost smooth.
-
2
In 1-quart microwavable serving bowl, place bean mixture. Microwave on High 2 to 3 minutes or until hot. Stir in the reserved tomato and 2 tablespoons cilantro. Sprinkle with additional cilantro. Serve with fresh vegetables for dipping.
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Expert Tips
-
Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber.
-
Baked tortilla chips are a nice addition when you serve this dip—or go ahead and substitute them for the veggies if you like.
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Nutrition Information
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 80
- Calories from Fat
- 5
- Total Fat
- 1/2g
- 1%
- Saturated Fat
- 0g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 330mg
- 14%
- Potassium
- 640mg
- 18%
- Total Carbohydrate
- 16g
- 5%
- Dietary Fiber
- 6g
- 25%
- Sugars
- 4g
- Protein
- 3g
- Vitamin A
- 60%
- 60%
- Vitamin C
- 25%
- 25%
- Calcium
- 8%
- 8%
- Iron
- 20%
- 20%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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More About This Recipe
-
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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© 2020 ®/TM General Mills All Rights Reserved
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var configuration = {"placeholderName":"rdpZergnet2","domContent":"\u003cdiv id=\u0022external-content-container-46331\u0022\u003e\u003cdiv id=\u0022zergnet-widget-46331\u0022\u003e\u003c/div\u003e\u003c/div\u003e","scriptContent":"//www.zergnet.com/zerg.js?id=46331"};
var moduleName = 'thirdPartyScript';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
