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.
- White Bean and Pine Nut Dip:
- 1/4 c. soft bread crumbs
- 2 T. skim milk
- 1 (15 oz.) can white kidney (cannellini), beans or Great Northern beans, rinsed and drained
- 1/4 c. fat-free dairy sour cream
- 3 T. pine nuts, toasted
- 1/4 t. salt-free garlic and herb or other salt-free seasoning blend
- 1/8 t. ground red pepper
- 2 t. snipped fresh oregano or basil or 1/2 teaspoon dried oregano or basil, crushed
- Snipped fresh chives (optional)
- Toasted Pita Chips:
- 4 large pita whole wheat bread rounds
- Nonstick cooking spray
- Dash of paprika
White Bean & Pine Nut Dip:
1. In a small bowl combine the bread crumbs and milk. Cover and let stand for 5 minutes.
2. Meanwhile, in a blender container or food processor bowl combine beans, sour cream, pine nuts, seasoning blend, and ground red 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 Toasted Pita Chips.
Toasted Pita Chips:
1. Split 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.
2. Bake in a 350ºF oven for 12 to 15 minutes or until wedges are crisp and golden brown. Makes 48 chips.
|Amount per serving|
|% Daily Value*|
|Total Fat 1.5g||2%|
|Saturated Fat 0g||0%|
|Trans Fat 0g|
|Polyunsaturated Fat 1g|
|Monounsaturated Fat 0.5g|
|Total Carbohydrate 11g||4%|
|Dietary Fiber 1.5g||7%|
|Total Sugars 1g|
|Includes 0g Added Sugars||0%|
|Sugar Alcohol 0g|
|Other Carbohydrate 9g|
|Vitamin D 0mcg||0%|
|Vitamin A 5.9mcg||0%|
|Vitamin C 0.3mcg||0%|
|Vitamin E 0.4mg||0%|
|Vitamin K 2.2mcg||2%|
|Vitamin B6 0.1mg||6%|
|Vitamin B12 0mcg||0%|
* 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.
Great Northern Beans (prepared Great Northern Beans, Water, Salt And Calcium Chloride), Whole Wheat Pita (unbleached Enriched Whole Wheat Flour, Water, Salt, Yeast, Canola Oil, Calcium Propionate (to Retard Spoilage)), Fat Free 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), Italian Seasoning (marjoram, Thyme, Rosemary, Savory, Sage, Oregano, And Basil), Oregano, Chili Pepper.
As a retail dietitian, I work with all my customers, including my littlest shoppers. These are the guests that are often the most excited to see what nutritious message—and of course snack—I’m able to share with them. Even the very youngest, who remind me of their age by holding their three or four small fingers chat with me and absorb my carefully crafted guidance. These little friends who are quick to show me that they know how to count to three are most excited when I show them the little green cartoon that can also only count to three.