Diabetes Recipes

Broccoli and Bean Dip

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Broccoli and Bean Dip
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Nutrition Facts

Makes: 6 Serving(s)


Amount Per Serving


Calories: 56


Total Fat: 2g


Saturated Fat: 1g


Cholesterol: 0mg


Sodium: 100mg


Total Carbohyrdates: 7g


Dietary Fiber: 2g


Protein: 3g


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About

Make this for: Snack

Category: Gravies & Sauces

This Recipe Makes: 6 Serving(s)

Summary

A delicious dip for vegetables, packed with garlic flavor, broccoli florets, cannellini beans and flavored with lemon, green onion, red pepper flakes, salt and black pepper.

What you'll need

  • 4 med garlic cloves, unpeeled
  • 3 tsp. extra virgin olive oil, divided
  • 1/8 tsp. dried crushed red pepper flakes or a few drops hot pepper sauce
  • 2 1/2 cup broccoli florets
  • 1 cup canned low-sodium cannellini beans, rinsed and drained
  • 1 tbsp. fresh lemon juice
  • 1 tbsp. green onion, minced
  • 1/8 tsp. salt
  • 1/4 tsp. black pepper

Instructions

  • Step 1
    Preheat oven to 350-degrees. Combine garlic, 1-teaspoon oil and crushed red pepper in small foil packet, sealing well. Bake until garlic is tender, about 35 minutes. Cool slightly; squeeze garlic out of skins.
  • Step 2
    Meanwhile, steam broccoli florets in microwave until very tender, about two minutes. Rinse with cold water to stop cooking; drain. Transfer to blender or food processor. Add beans, lemon juice, green onion, garlic mixture and remaining oil. Puree until smooth.
  • Step 3
    Season with salt, pepper and additional red pepper flakes or hot sauce, if needed or desired.

Diabetic Exchanges

  • Starch: 1/2
  • Fat: 1/2