Sweet Onion, White Bean, and Artichoke Dip - 5g Carbs, 1g Fiber
From: The Diabetes Comfort Food Cookbook
This dip is a great substitute for high calorie, high fat spinach
artichoke dip. Bring it as an appetizer to holiday gatherings or
enjoy it at home as a snack.
2 Tbsp olive oil
1 small Vidalia or other sweet onion, chopped
1 1/2 tsp sugar
4 garlic cloves, minced
1 (15oz can) cannellini beans, drained and rinsed
2 Tbsp fresh lemon juice
1 tsp dried oregano
1 tsp dried basil
Pinch cayenne
Sea salt, to taste
Freshly ground black pepper, to taste
1 (15oz can) artichoke hearts in water, drained
1/4 cup rehydrated diced sun-dried tomatoes
Heat the oil in a skillet over medium-high heat. Add the onion,
sugar, and garlic and saute for 5 minutes.
Add the mixture to a blender or food processor. Add the remaining
ingredients and puree until smooth, but thick.
This nutrition came with the recipe as written above. It did not
specify the serving size.
Servings: 20
Nutrition per Serving:
40 Calories, 1.5g Fat, 0.2g Saturated Fat, 0mg Cholesterol,
80mg Sodium, 2g Protein, 5g Carbs, 1g Dietary Fiber
============================
Nutrition From: www.caloriecount.about.com (Leaving the sugar out.)
Servings: 20
Serving Size: 52 g (52g = 1.83 oz OR 3.668 Tbsp)
Nutrition per Serving:
96 Calories, 14 Calories from Fat, 1.6g Total Fat, 0mg Cholesterol,
37mg Sodium, 15.8g Total Carbs, 6.6g Dietary Fiber, 0.9g Sugars,
5.8g Protein
Vitamin A 1% - Vitamin C 8% - Calcium 4% - Iron 12%
Nutrition Grade: A
Good points:
Low in saturated fat
No cholesterol
Low in sodium
Very high in dietary fiber
High in iron
High in magnesium
High in phosphorus
High in potassium
