Posts tagged mango


Festive Dips for All Occasions

Recipes by: Debbie Petitpain, MS, RD, LD and Nina Crowley, MS, RD, LD

Need a quick dish for viewing football or an appetizer for Thanksgiving? Instead of rushing out to see what is available in the stores, try making the following quick and tasty bean dip recipes. These recipes were submitted jointly by Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD to a recent VN DPG recipe contest.

White Bean Dip with Rosemary

Black Bean Salsa


Black Bean & Mango Salsa

mango salsaThis makes a perfect football dip for veggies and chips. Serve it as a side dish for tacos or enchiladas. Make it your own by using pineapple, avocado, and your favorite spice!

Ingredients:

  • 1 cup Plum tomatoes, diced (about 3 tomatoes)
  • ½ cup Orange bell pepper, diced
  • ½ cup Mango, diced
  • ¼ cup Green onions, diced
  • 3 Tbsp Fresh cilantro, chopped
  • 2 Tbsp Fresh lime juice
  • 1-15 oz can Black beans, no salt added, rinsed and drained
  • Salt and pepper, to taste
  • Cilantro leaves (garnish)

Directions:

  1. Combine tomatoes, bell pepper, mango, green onions, cilantro, lime juice, and rinsed beans in a medium bowl.
  2. Season with salt and pepper to taste. Garnish with cilantro leaves.
Yield: 3 cups

Nutritionals (1/4 cups):

Calories: 34; Total Fat: 0 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 83 mg; Carbohydrates: 8 g; Fiber: 2 g; Sugar: 1 g; Vitamin A: 10% DV; Vitamin C: 20% DV; Calcium: 2% DV; Iron: 6% DV

Submitted by: Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD
Yield: 3 cups