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Mexican Bean Dip

Serves 16; 2 tablespoons per serving

A colorful array of garnishes, such as cilantro, radishes, tomatoes, green and red onions, and jalapeño peppers, would be perfect finishing touches for this creamy dip.

2 teaspoons very low sodium beef bouillon granules
¼ cup hot water
15.5-ounce can no-salt-added kidney beans, rinsed and drained
½ cup no-salt-added tomato sauce
½cup chopped onion
¼ cup chopped green bell pepper
2 ½ tablespoons fresh lime juice
2 medium garlic cloves, minced
¼ teaspoon cayenne, or to taste
¼ teaspoon ground cumin (optional)
1 tablespoon olive oil (extra-virgin preferred)

Put the bouillon granules in a food processor or blender. Pour the hot water over the granules, stirring to dissolve.

Add the remaining ingredients except the oil. Process until smooth.

To serve at room temperature, stir in the olive oil (don't process it). To serve warm, heat the dip in a small saucepan over medium heat for 5 to 6 minutes, stirring frequently. Remove from the heat and stir in the oil.

Cook's Tip on Decorative Veggie Bowls

When entertaining, halve butternut and acorn squash lengthwise and remove seeds. Put a different garnish in each squash half. For the dip, cut the top off a large acorn squash and remove the seeds, or use a decorative bowl. Arrange the garnish-filled squash halves around the dip.

calories 38 g.
protein 2 g.
carbohydrates 6 g.
fiber 1 g.
sugars 1 g)
cholesterol 0 mg.
total fat 1.0 g.
saturated 0.0 g.
polyunsaturated 0.0 g.
monounsaturated 0.5 g.
sodium 5 mg

Dietary exchange
½ starch

Spicy Taco Dip

Serves 8; 2 tablespoons per serving

Try this with baked tortilla chips or crunchy vegetables or as a baked potato topper.

½ cup fat-free or light sour cream
¼ cup plus 2 tablespoons fat-free or light mayonnaise dressing
3 tablespoons no-salt-added ketchup
2 teaspoons balsamic vinegar
1 teaspoon salt
½ teaspoon sugar
½ teaspoon ground cumin
½ teaspoon red hot-pepper sauce

In a small bowl, whisk together the ingredients. Serve immediately or cover with plastic wrap and refrigerate for up to two days.

calories 37 g
protein 1 g
carbohydrates 7 g
fiber 0 g
sugars 4 g
cholesterol 3 mg
total fat 0.0 g
saturated 0.0 g
polyunsaturated 0.0 g
monounsaturated 0.0 g
sodium 401 mg

Dietary exchange
½ other carbohydrate

Smoked Salmon Party Dip

Serves 20; 2 tablespoons per serving

A hollowed-out red cabbage bowl makes a striking container for this dip, especially when you surround it with strips of brilliantly colored bell peppers. What a great way to lure your guests to take a heart-healthy dip!

1 cup fat-free or low-fat cottage cheese
1 cup fat-free or light sour cream
4 ounces smoked salmon, chopped
4 medium green onions (green and white parts), finely chopped
2 teaspoons fresh lemon juice
¼ teaspoon garlic powder

In a food processor or blender, process the cottage cheese for 30 seconds, or until smooth. Transfer to a medium bowl.

Stir in the remaining ingredients. Cover and refrigerate until ready to serve.

calories 41 g
protein 4 g
carbohydrates 6 g
fiber 1 g
sugars 2 g
cholesterol 4 mg
total fat 0.5 g
saturated 0.0 g
polyunsaturated 0.0 g
monounsaturated 0.0 g
sodium 163 mg

Dietary exchange
½ starch

Excerpted from The New American Heart Association Cookbook by American Heart Association. Excerpted by permission of Ballantine Books, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

About the Author

The American Heart Association is the nation's premier authority on heart health and stroke, with a bestselling library of cookbooks and health guides. The Association is headquartered in Dallas, Texas, with affiliates that serve the entire United States. Visit the website.