Fiber One - Black Bean Dip with Veggie Dippers

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Black Bean Dip with Veggie Dippers

Whip up a tasty dip in just minutes that's low on guilt and high on fiber. Fiber One® original bran cereal is the surprise ingredient.

Prep Time:15 min

Start to Finish:15 min

Makes:9 servings (1/4 cup dip and 1/3 cup vegetables each)

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)

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.
High Altitude (3500-6500 ft): No change.

NUTRITION INFO:

1 Serving: Calories 80 (Calories from Fat 5); Total Fat 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 330mg; Total Carbohydrate 16g (Dietary Fiber 6g, Sugars 4g); Protein 3g Percent Daily Value*: Vitamin A 60%; Vitamin C 25%; Calcium 8%; Iron 20% Exchanges: 1 Starch; 0 Other Carbohydrate; 1/2 Vegetable Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.