Recipe: White bean dip

Dietitian's tip: To roast garlic, cut off the tops of several heads of garlic exposing the cloves. Spray the garlic generously with cooking spray. Wrap in aluminum foil also sprayed with cooking spray. Heat the oven to 350 F and roast about 30 minutes.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Low sodium = no more than 140 mg of sodium per serving

SERVES 8

Ingredients

1 can (15 ounces) white (cannellini) beans, rinsed and drained

8 garlic cloves, roasted

2 tablespoons olive oil

2 tablespoons lemon juice

Directions

In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of red (sweet) bell peppers cut into squares.

Nutritional Analysis

(per serving)

Serving size: 2 tablespoons
Calories	109	Cholesterol	0 mg
Protein	5 g	Sodium	105 mg
Carbohydrate	15 g	Fiber	3 g
Total fat	4 g	Potassium	314 mg
Saturated fat	trace	Calcium	53 mg
Monounsaturated fat	3 g