Prep
10 minutes
Cook
-
Servings per Recipe
12
Serving Size
2/3 cup
Nutrition Facts
Calories
: 30
Fat
: 0
g
Sodium
: 50
mg
Total Carbohydrates
: 5
g
Fiber
: 2
g
Protein
: 2
g
Ingredients
1 can (15 ounces) beans or 1.75 cups cooked dried beans (suggested: black beans or pinto)
2 tablespoon nonfat milk
1 teaspoon chili powder
1/4 teaspoon garlic powder
1 Tablespoon onion, finely diced or 1 teaspoon onion powder
Hot sauce (optional), to taste
Preparation
Wash hands with soap and water.
Mash beans with a fork in medium bowl.
Add milk, chili powder, garlic powder, and onion to beans and mix.
Add hot sauce, if desired.
Serve with vegetable sticks, crackers, or tortilla chips.