For anyone looking for a yummy and healthy appetizer to make, this one is my favourite!
It tastes so good it’s hard to believe it’s not bad for you. I made it for my boyfriend's family when we were watching the Canucks game a couple weeks ago - it was gone by the end of the first period!
The Choke’s On You
(from Eat, Shrink & Be Merry by Janet & Greta Podleski)
1 can (19 oz/540 mL) white kidney beans (cannellini), drained and rinsed
1 tbsp freshly squeezed lemon juice
1 can (14 oz/398 mL) artichoke hearts (not marinated), drained and chopped
1 cup packed shredded light Swiss or Monterey jack cheese (4 oz/113 g)
½ cup grated Parmesan cheese
½ cup light sour cream
1/3 cup light mayonnaise or Miracle Whip
2 tsp minced garlic
1 tsp Worcestershire sauce
3 to 4 dashes hot pepper sauce
¼ tsp freshly ground black pepper
4 slices bacon, cooked and crumbled
2 tbsp chopped green onions
1. Preheat oven to 350°F
2. Puree white beans and lemon juice in the bowl of a food processor until smooth (I used my magic bullet but it didn’t mash them very well – it still tastes really good even if the beans are a bit chunky). Transfer the mixture to a medium bowl and stir in remaining ingredients except bacon and green onions. Mix well.
3. Spoon artichoke-bean mixture into a medium casserole dish that has been sprayed with cooking spray. Sprinkle crumbled bacon and green onions over top. Bake, uncovered for about 25 minutes, until dip is hot and bubbly. Let cool slightly before serving, as mixture will be very hot.
I serve it with baked Tostitos scoops, pita chips, and sliced-up veggies.
Makes 4 cups
Nutrition info per 1/3 cup:
Calories: 126
Total fat: 5.9g
Saturated fat: 2.8g
Protein: 8g
Carbs: 11g
Fiber: 2.9g
Cholesterol: 14mg
Sodium: 376mg
I highly reccomend this cookbook; it has so many easy, delicious recipes, and lots of nutrition tips for people trying to lose weight or just adopt a healthy lifestyle.
