8
Serves
Preparation time: 10 minutes
Baking time: 20 to 25 minutes
Beans are the Magic ingredient in this lower-fat, higher-fiber version of a classic cheesy artichoke dip. It makes an appealing holiday appetizer and is an excellent choice for year-round entertaining as well. Try it with Whole Wheat Pita Crisps or low-fat, whole grain crackers, such as Wasa, Kavli, or Ryvita.
1 can (19 or 15 ounces/540 or 398 milliliters) cannellini (white kidney) beans, drained and rinsed
1 can (14 ounces/398 milliliters) artichoke hearts, drained and rinsed
3 garlic cloves, minced
1 tablespoon reduced-fat mayonnaise
Pinch of cayenne pepper
Freshly ground pepper to taste
2/3 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup chopped fresh parsley
1 teaspoon freshly grated lemon zest
1. Preheat the oven to 400°F (200°C). Coat a 2- to 3-cup baking dish with nonstick spray.
2. Place the beans, artichoke hearts, garlic, mayonnaise, cayenne, and black pepper in a food processor. Process until almost smooth, stopping to scrape down the sides of the workbowl once or twice. Transfer to a medium bowl. Stir in 2/3 cup of the Parmesan, parsley, and lemon zest. Scrape into the baking dish and smooth with a spatula. Sprinkle with the remaining 2 tablespoons Parmesan.
3. Bake the dip, uncovered, until heated through, 20 to 25 minutes. One serving is 1/4 cup.
Per serving: 116 calories, 7 g protein, 16 g carbohydrates, 5 g fiber, 3 g total fat, 2 g saturated fat, 517 mg sodium.