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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Yield: Makes about 1-1/2 cups
Ingredients:
1
can (15 ounces) black beans, undrained
1
teaspoon chili powder
1/4
teaspoon salt
1/4
teaspoon black pepper
1/4
teaspoon ground cumin
2
drops hot pepper sauce
3/4
cup minced white onion
2
cloves garlic, minced
1
can (4 ounces) chopped green chilies, drained
Preparation:
1.
Drain beans, reserving 2 tablespoons liquid. Combine drained beans, reserved liquid, chili powder, salt, black pepper, cumin and hot pepper sauce in blender or food processor; process until smooth.
2.
Combine onion and garlic in nonstick skillet or saucepan; cover and cook over low heat until onion is soft and translucent. Uncover and cook until slightly browned. Add chilies and cook 3 minutes more. Add bean mixture and mix well.
Note
Black Bean Dip can be served (hot or cold) as a dip for tortilla chips or cut-up fresh vegetables.
Nutritional Information:
| Serving Size: 1 tablespoon dip | |
| Fiber | 1 g |
| Carbohydrate | 4 g |
| Saturated Fat | <1 g |
| Total Fat | <1 g |
| Calories from Fat | 7 % |
| Calories | 18 |
| Protein | 2 g |
| Sodium | 134 mg |
Dietary Exchange:
| Starch | 1/2 |
