Spicy Black-Eyed Pea Dip

Yield: 2 cups

Exchanges per tablespoon: Free

Per serving:
Calories 17
Carbohydrate 1.8g
Protein 1.4g
Fat 0.4g
Cholesterol 1mg
Fiber 0.2g
Sodium 33mg


1 15-ounce can black-eyed peas, drained
½ cup plain nonfat yogurt
1 teaspoon chili powder
½ teaspoon garlic powder
¼ to ½ teaspoon ground red pepper
Vegetable cooking spray
½ cup (2 ounces) shredded reduced-fat Cheddar cheese
1 tablespoon sliced green onions


1. Position knife blade in food processor bowl; add first 5 ingredients. Process 30 seconds, stopping once to scrape down sides of bowl; process 30 additional seconds or until smooth.

2. Transfer to a 1-quart casserole coated with cooking spray.

3. Bake at 400 degrees F for 15 to 20 minutes or until thoroughly heated. Remove from oven; sprinkle with cheese, and bake 2 additional minutes or until cheese melts.

4. Top with green onions. Serve dip with unsalted corn chips (not included in analysis).