Try this nutritious dip with toasted pita bread or your favorite vegetables. It’s the perfect option to send in bento-style lunchboxes for a hands-on kids’ lunch and it works just as well as an appetizer at an elegant cocktail hour. Just pre-spread the dip on the toasted pitas and top directly with chives for a simple crudité.
Ingredients
Dip:
- ¼ cup bread crumbs
- 2 Tbsp. skim milk
- 1 (15 oz.) can no salt added cannellini beans, rinsed and drained
- ¼ c. fat-free sour cream
- 3 Tbsp. pine nuts, toasted
- 2 garlic cloves
- ¼ tsp. salt
- ¼ tsp. salt-free Italian seasoning
- ⅛ tsp. ground red pepper
- 2 tsp. snipped fresh oregano
Pita Chips:
- 4 (8") whole-wheat pitas
- Nonstick cooking spray
- Dash of paprika
Directions
- Preheat oven to 350ºF.
- Combine the bread crumbs and milk. Cover and let stand until crumbs have absorbed milk (5 minutes).
- Meanwhile, in a blender container or food processor, puree together beans, sour cream, pine nuts, garlic, salt, Italian seasoning, and ground red pepper. Add bread crumb mixture and process until smooth. Stir in oregano. Refrigerate to let flavors blend while you make the pita chips.
- Cut each pita into 12 wedges. Arrange in a single layer on ungreased baking sheets and coat with nonstick cooking spray. Sprinkle lightly with paprika.
- Bake until crisp and golden (12-15 minutes). Serve warm or at room temperature with chilled dip.
Nutrition Facts
12 servings per container
Serving Size 60 g
| Amount per serving | ||
|---|---|---|
| Calories | 105 | |
| % Daily Value* | ||
| Total Fat 2.5g | 3% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1g | ||
| Monounsaturated Fat 0.5g | ||
| Cholesterol 1mg | 0% | |
| Sodium 160mg | 7% | |
| Total Carbohydrate 16g | 6% | |
| Dietary Fiber 3g | 11% | |
| Total Sugars 1g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 4g | ||
| Protein 4g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 61.7mg | 4% | |
| Iron 1.2mg | 6% | |
| Potassium 130mg | 2% | |
| Vitamin A 6.6mcg | 0% | |
| Vitamin C 0.2mg | 0% | |
| Vitamin E 0.2mg | 0% | |
| Vitamin K 2.2mcg | 2% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 0.2mg | 0% | |
| Vitamin B6 0mg | 0% | |
| Folate 3.5mcg | 1% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 0.1mcg | 0% | |
| Chloride 3.4mg | 0% | |
| Pantothenate 0mg | 0% | |
| Phosphorus 38.2mg | 4% | |
| Iodine 2.6mcg | 2% | |
| Magnesium 16.8mg | 4% | |
| Zinc 0.4mg | 0% | |
| Selenium 0.7mcg | 2% | |
| Copper 0mg | 0% | |
| Manganese 0.2mg | 8% | |
| Chromium 0mcg | 0% | |
| Molybdenum 0.7mcg | 2% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Whole Wheat Pita (whole Wheat Flour, Water, Wheat Gluten, Yeast, Contains 2% Or Less Of The Following: Canola Oil, Sugar, Salt, Oat Fiber, Guar Gum, Cellulose Gum, Acacia Gum, Dextrose, Calcium Sulfate, Microcrystalline Cellulose, Wheat Starch, Sorbitol, Magnesium Stearate, Calcium Propionate (preservative)), No Salt Added Cannellini White Kidney Beans (organic White Kidney Beans, Water, Kombu Seaweed), Non-fat Sour Cream (cultured Pasteurized Nonfat Milk, Vitamin A Palmitate), Skim Milk, Pine Nuts, Bread Crumbs (unbleached Enriched Flour (wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Salt, Yeast, Light Rye Flour, Whole Wheat Flour, Corn Flour, Soy Lecithin, Margarine, Wheat Bran, Malt, Sugar, Enzymes, Vitamin C (ascorbic Acid), L-cysteine), Cooking Spray (canola Oil (adds A Trivial Amount Of Fat), Palm Oil (adds A Trivial Amount Of Fat), Coconut Oil (adds A Trivial Amount Of Fat), Lecithin From Soybeans (non Stick Agent), Dimethyl Silicone (for Anti-foaming), Rosemary Extract (preservative)), Oregano, Salt-free Italian Seasoning (marjoram, Thyme, Rosemary, Savory, Sage, Oregano, And Basil), Paprika, Ground Red Pepper.
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