Recipes
Hummus Dip with Tortilla Crisps
Ingredients:
Tips:
♦ Freeze hummus in small amounts for future use.
♦ Since flour tortillas come in packages of 10 or 12, it’s worth baking lots since they keep well in tightly sealed container.
Hummus:
Yield: 2 1/3 cups (575 mL), each serving 1/3 cup (75 mL)
Prep: 15 minutes
Refrigerate: 2 hours or longer
1 can (19 oz/540 mL) chickpeas, drained and rinsed 1
1 or 2 cloves garlic, minced 1 or 2
½ cup low-fat plain yogurt 125 mL
3 tbsp fresh lemon juice 45 mL
½ tsp ground cumin 2 mL
Dash hot pepper sauce Dash
Freshly ground pepper
Instructions:
1. In food processor or blender, puree chickpeas with garlic until coarsely chopped. Add yogurt, lemon juice, cumin, hot pepper sauce, and pepper to taste; blend to smooth paste.
2. Transfer to covered container and refrigerate for at least 2 hours so flavours develop or freeze for up to 6 months.
Tortilla Crisps:
Yield: 48 tortilla crisps, each serving: 6 tortilla crisps
Prep: 10 minutes
Cook: 15 minutes
4 8-inch (20 cm) whole wheat flour tortillas 4
1. With scissors, cut each tortilla into 12 triangles. Place in single layer on baking sheet.
2. Bake in 300º F (150º C) oven for 15 minutes or until crisp and golden. Cool before storing in tightly sealed container.
Notes:
Nutritional Analysis per Serving:
Hummus (each serving 1/3 cup (75 mL)): Calories 80, carbohydrate 13g, fiber 3g, protein 4g, total fat 1g, saturated fat 0 g, sodium 84 mg.
Canada’s Choice per Serving: 1 Carbohydrate
Tortilla Crisps (each serving: 6 tortilla crisps): Calories 48, carbohydrate 8g, fiber 1g, protein 1g, total fat 1g, saturated fat 0 g, sodium 77mg.
Canada’s Choice per Serving: ½ Carbohydrate