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16
4 ounces light cream
cheese
1 can (15 oz.) black
beans, rinsed and
well drained,
1
⁄4 cup
liquid reserved
1 or 2 fresh jalapeño
peppers, stems and
seeds removed
1
⁄2 teaspoon cumin
1
⁄4 teaspoon salt
2 medium green
onions, cut in
1
⁄2-inch
pieces
1
⁄2 cup canned or
cooked frozen kernel
corn, drained
1 chunk (1-inch) red
bell pepper, if
desired
1 tablespoon fresh
cilantro leaves, if
desired
Place cream cheese,
1
⁄4 cup reserved liquid from
beans, jalapeño peppers, cumin, and salt in blender
jar. Cover and blend at CHOP until smooth, about
10 to 20 seconds; scrape sides of blender jar, if
necessary.
Add green onions, corn, red pepper, cilantro, and
beans to blender jar. Cover and blend at CHOP until
green onions and pepper are chopped, about 10 to
15 seconds.
Chill. Serve with vegetable dippers, pita bread, or
tortilla chips.
Yield: 2 cups; 32 (1 tablespoon) servings.
Per serving: About 19 cal, 1 g pro, 3 g car, 0 g fat,
1 mg chol, 81 mg sod.
Southwestern Dip
Seafood Spread
1 teaspoon margarine
or butter
1 teaspoon olive oil
4 ounces shelled and
deveined, small raw
shrimp
1
⁄2 cup sliced fresh
mushrooms
1 clove garlic, minced
2
⁄3 cup (3 oz.) imitation
crab meat (surimi) or
crab meat
3 tablespoons sliced
green onions
1 teaspoon
Worcestershire sauce
3 to 5 drops hot
pepper sauce
4 ounces light cream
cheese
2 tablespoons nonfat
plain yogurt
1
⁄4 teaspoon salt, if
desired
Heat margarine and olive oil in small non-stick
skillet over medium-high heat. Add shrimp,
mushrooms, and garlic. Cook and stir about
2 minutes. Add crab and green onions. Cook and
stir until shrimp are opaque and mushrooms are
tender, about 2 minutes. Add Worcestershire sauce
and hot pepper sauce. Remove from heat and set
aside.
Place remaining ingredients in blender jar. Cover
and blend at STIR until smooth, about 15 seconds;
scrape sides of blender jar, if necessary. Add
seafood mixture. Blend at STIR until mixed, about
10 to 15 seconds; scrape sides of blender jar, if
necessary.
Chill. Serve as a spread for crackers.
Yield: 1
1
⁄2 cups; 24 (1 tablespoon) servings.
Per serving: About 21 cal, 3 g pro, 0 g car, 1 g fat,
13 mg chol, 56 mg sod.
APPETIZERS, DIPS AND SPREADS