Hummus - 6g Carbs, 2g Fiber
From: Mayo Clinic Staff
Dietitian's tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.
Makes: 3 cups
2 cans (16 oz each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
1 Tbsp extra-virgin olive oil
1/4 cup lemon juice
2 garlic cloves, minced
1/4 tsp cracked black pepper
1/4 tsp paprika
3 Tbsp tahini (sesame paste)
2 Tbsp chopped Italian flat-leaf parsley
In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.
Makes: 3 cups
Serving size: 2 Tablespoons
Nutrition per Serving: 48 Calories, 2g Total Fat, 1g Monounsaturated fat, <1g Saturated fat, 0mg Cholesterol, 2g Protein, 6g Total Carbs, 2g Dietary Fiber, 106mg Sodium
Mayo Clinic Healthy Weight Pyramid Servings: 1/2 Protein and dairy
DASH Eating Plan Servings: 1/2 Nuts, seeds and dry beans
Diabetes Meal Plan Exchanges: 2 Non-starchy vegetables
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