Thursday, March 12, 2009

White Bean and Artichoke Spread

A mild and creamy spread, this is great for dipping veggies and pita chips in or used in sandwiches and wraps. It’s packed with fiber and protein yet has not an ounce of fat.

One 14 ounce can of white kidney beans, rinsed well
6 tablespoons of low sodium chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
2 tablespoons nonfat Greek yogurt
2/3 cup chopped cooked artichokes (precooked canned/in the jar work best, rinse well, about 4 hearts will do)
1/4 -1/2 teaspoon crushed garlic or 1 clove diced
1/4 teaspoon salt (optional)

Add half the rinsed beans and 3 tablespoons broth to a blender and blend for 1 minute, then add the rest of beans and the other 3 tablespoons of broth to the blender and blend for another minute. Put the rest of the ingredients- Greek yogurt, artichokes, garlic and salt in and blend for another few minutes until a smooth thick mixture is reached.

Makes 1+ 2/3 cups, six servings

Serving size 1/3 cup Calories 97 Protein 7 g Carb 17 g Sugar 1 g fiber 7g Fat 0 g Saturated fat 0 g Sodium 230 mg


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