Ingredients:
- 1 cup low fat refried beans
- 1/4 cup mild taco sauce or salsa
- 1/3 cup shredded cheddar cheese
For dipping:
- corn chips, baby carrots or celery
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Directions: Remember to Wash Your Hands!
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1. Wash lid on refried beans can. Open with clean can opener.
2. In a microwave-safe medium bowl, combine beans, taco sauce and cheese. Mix gently.
3. Heat 1 minute in microwave or until cheese melts.
4. Remove bowl from microwave using hot pads.
5. Serve warm or cold with corn chips, carrots or celery.
Recipe used with permission from the curriculum, Kids in the Kitchen, Family Nutrition Education Program, Outreach and Extension, University of Missouri, Lincoln University
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Helpful Hints:
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Meat foods help build and repair the body. Beans, nuts and peanuts are also part of the meat group. Pinto beans and black beans are the favorite ones used in making refried beans. The word “frijoles” means “beans” in Spanish.
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Safety Tip:
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Always wash the lids of canned foods before opening because germs can be hiding there. An important food safety rule is to clean the can opener each time it is used.
Remember to refrigerate any leftover bean dip.
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Kids' Tool Kit
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-
can opener
- grater
- microwave-safe medium mixing bowl
- measuring cups
- spoon
It's a good idea to gather all your tools and
ingredients before you start a recipe!
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Chef's Choice
These will taste great with this recipe
-
Olé Frijoles Dip
- carrot sticks
- celery sticks
- corn chips
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Nutrition Facts
Serving Size
1/4 cup (87g)
Servings per Container
4
Amount Per Serving
Calories
110
Calories from Fat
30
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% Daily Value*
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Total Fat
3
g
|
5
%
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- Saturated Fat
2
g
|
10
%
|
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Cholesterol
10
mg
|
3
%
|
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Sodium
390
mg
|
16
%
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Total Carbohydrate
13
g
|
4
%
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- Dietary Fiber
4
g
|
14
%
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- Sugars
0
g
|
|
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Protein
7
g
|
|
|
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Vitamin A
2
%
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Vitamin C
0
%
|
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Calcium
10
%
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Iron
8
%
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*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher of lower depending on your calorie needs:
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Calories -
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2,000
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2,500
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Total Fat
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<
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65g
|
80g
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Saturated Fat
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<
|
20g
|
25g
|
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Cholesterol
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<
|
300mg
|
300mg
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Sodium
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<
|
2,400mg
|
2,400mg
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Total Carbohydrate
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300g
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375g
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Dietary Fiber
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|
25g
|
30g
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Calories per gram:
Fat 9 - Carbohydrate 4 - Protein 4
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