Bean Dip

1 tsp. Canola oil 
2 tbs. finely chopped onion 
2 cloves garlic, minced 
2 (15 oz) cans pinto beans (no salt added) 
½ cup salsa 
2 tbs. diced chili peppers 
½ tsp. ground cumin 
1 tsp. chili powder 

In large nonstick skillet, heat oil over medium heat. Add onion and sauté about 5 minutes, until softened. Add garlic and sauté another 2-3 minutes. Set aside. 

Drain beans, reserve liquid. Put beans in shallow bowl and mash with fork. Add ¼ cup of reserved bean liquid and salsa and mash again. 

Add bean mixture and chili peppers to sautéed garlic and onions. Add cumin and chili powder, mix well. Heat over medium heat, stirring constantly-add additional reserved bean liquid for thinner consistency if desired. Stir in salsa. 

Serve with baked tortilla chips 
Makes 12 servings 
(per 86g serving): 111 Calories, 1g fat, 0.1g sat fat, 19g carbohydrate, 6.6g protein 6.6g fiber.