Diabetes Cookbook For Dummies by Alan L. Rubin

Author:Alan L. Rubin
Language: eng
Format: mobi, epub
Tags: 9780470536445
ISBN: 9780764552304
Publisher: IB Dave's Library
Published: 2000-06-12T07:00:00+00:00

T Southwestern Hummus

Hummus is a classic Mediterranean and Middle Eastern dish, but this rendition, from Heather Dismore (and shown in the color section), is spicy and southwestern. This creamy spread (with little fat!) makes for a surprisingly healthy appetizer — great served with whole-wheat pita bread wedges, baked tortilla chips, or raw vegetables. (If you’re looking for other delicious dipper ideas to pair with this tasty spread, check out Chapter 7.) The main ingredients here are garbanzo beans, or chickpeas, which are an excellent vegetarian source of protein, as well as dietary fiber — two great reasons why hummus makes for a perfect snack also. Protein and fiber are essential for good blood sugar control, so keep a bowl of hummus on hand when you’re looking for something light, quick, and easy.

Preparation time: 10 minutes

Yield: 4 servings

11⁄2 tablespoons minced garlic

1 tablespoon olive oil

2 cans (15 ounces each) garbanzo beans,

1⁄3 cup roughly chopped cilantro

drained and rinsed

Salt and pepper

1⁄4 cup salsa

Garnishes (optional):

2 tablespoons fresh lime juice

1 tablespoon light sour cream

1 teaspoon cumin

2 tablespoons diced avocado

1⁄2 teaspoon chili powder

1 tablespoon minced cilantro

1 teaspoon cayenne (more or less as you

1 tablespoon minced black olives

prefer)

1 Place the garlic, beans, salsa, lime juice, cumin, chili powder, cayenne pepper, olive oil, cilantro, and salt and pepper to taste in a food processor. Adjust seasonings to taste. Place in a covered bowl. Chill in the refrigerator for 2 to 3 hours to allow flavors to meld, or blend thoroughly.

2 When ready to serve, spread the hummus in the bottom of a medium-sized serving bowl, and top with the garnishes in the following order: light sour cream, avocado, cilantro, and black olives.

Per serving: Kcalories 170 (From Fat 48); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 477mg; Carbohydrate 24g (Dietary Fiber 6g); Protein 7g.

168 Part II: Healthy Recipes That Taste Great

Contents

Adding Veggies to Your Meals

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.