Hummus-Style White Bean Dip

Surround this satisfying bean dip with crisp and colorful sticks of sweet pepper, jicama, carrot, celery, blanched asparagus and/or zucchini, or toast your own low-calorie pita chips.

Here's the skinny:

1/4 cup half-and-half > 2 tablespoons fat-free milk
2 tablespoons olive oil > no olive oil
1/4 cup sour cream > 1/4 cup fat-free sour cream
1/4 teaspoon garlic salt > 1/4 teaspoon salt-free garlic-and-herb seasoning blend or other salt-free seasoning blend

Nutritional Highlights

Calories

70 (before)

40 (after)

Total Fat

5 g (before)

1 g (after)

Saturated Fat

1 1/2 g (before)

0 g (after)

Prep Time:15 min

Start to Finish:2 hr 30 min

makes:12 Servings

1/4 cup soft bread crumbs
2 tablespoons fat-free milk
1 15-ounce can Progresso® cannellini beans or Great Northern beans, rinsed and drained
1/4 cup fat-free sour cream
3 tablespoons pine nuts, toasted
1/4 teaspoon salt-free garlic-and-herb seasoning blend or other salt-free seasoning blend
1/8 teaspoon cayenne pepper
2 teaspoons snipped fresh oregano or basil or ½ teaspoon dried oregano or basil, crushed
Snipped fresh chives (optional)
Assorted vegetable dippers or Toasted Pita Chips (below)

1 In a small bowl combine bread crumbs and milk. Cover and let stand for 5 minutes.
2 Meanwhile, in a blender or food processor combine beans, sour cream, pine nuts, seasoning blend, and cayenne pepper. Cover and blend or process until nearly smooth. Add bread crumb mixture. Cover and blend or process until smooth. Stir in oregano. Cover and chill for 2 to 24 hours to blend flavors.
3 If desired, sprinkle chives over dip. Serve the dip with vegetable dippers or Toasted Pita Chips.
4 Toasted Pita Chips: Preheat oven to 350ºF. Split 4 large pita bread rounds in half horizontally. Using a sharp knife, cut each pita half into 6 wedges. Arrange wedges in a single layer on ungreased baking sheets. Coat pita wedges with nonstick cooking spray. Sprinkle lightly with paprika. Bake for 12 to 15 minutes or until wedges are crisp and golden brown. Makes 48 chips.

1 In a small bowl combine bread crumbs and milk. Cover and let stand for 5 minutes.

2 Meanwhile, in a blender or food processor combine beans, sour cream, pine nuts, seasoning blend, and cayenne pepper. Cover and blend or process until nearly smooth. Add bread crumb mixture. Cover and blend or process until smooth. Stir in oregano. Cover and chill for 2 to 24 hours to blend flavors.

3 If desired, sprinkle chives over dip. Serve the dip with vegetable dippers or Toasted Pita Chips.

4 Toasted Pita Chips: Preheat oven to 350ºF. Split 4 large pita bread rounds in half horizontally. Using a sharp knife, cut each pita half into 6 wedges. Arrange wedges in a single layer on ungreased baking sheets. Coat pita wedges with nonstick cooking spray. Sprinkle lightly with paprika. Bake for 12 to 15 minutes or until wedges are crisp and golden brown. Makes 48 chips.

Nutritional Information

2 tablespoons: Calories 40 (Calories from Fat 9); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 2mg; Sodium 70mg; Total Carbohydrate 7g (Dietary Fiber 2g, Sugars 0g); Protein 3g % Daily Value Vitamin A 1%; Calcium 2%; Iron 4% Exchanges 0 Fat Carbohydrate Choices 1/2