Cooking with kids: Bean dip

March 30, 2014 

Try keeping cut up celery and carrot sticks, green pepper strips, broccoli “trees” and cherry tomatoes in the fridge for a healthy snack with dip.

Safety Tip: Be careful when opening cans so you do not cut your fingers. Wipe off lids before opening. Too often we forget to wash the can opener; and dirty can openers can spread germs.


1 can (16-ounce) fat-free refried beans

1 can (10 ounce) tomatoes and green chilies

Raw vegetables (or corn chips)


Remember to wash your hands before cooking and to clean your work surface. Please make sure there’s an adult in the kitchen before preparing the recipe.

1. In a mixing bowl, combine refried beans and tomato mixture.

2. Serve with vegetables.

3. Store any leftover dip in refrigerator.

Nutrition Facts:

Serving size: 1/2 cup

Servings per recipe: 6

Per Serving: 90 calories, 0 g fat, 0 mg cholesterol, 490 mg sodium, 16 g carbohydrates, 5 g fiber, 6 g protein.

Source: Book Cooks Nutrition Prop Boxes, Family Nutrition Program, Kansas State Research and Extension, Saline County. Also, Kids a Cookin’, at

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