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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starh in yogurt.

 

"A thriving household depends on the use of seasonal produce and the application of common sense."
-Olivier de Serres, French agronomist

The refrigerator light goes on...

Look to maximize the key flavor of an ingredient like the tahini without using too much. By combining less tahini with the non-fat yogurt it's easy to bring down the calorie and fat count.

Garbanzo Beans

Also called Chickpeas, these are small legumes a little larger than a pea. They are beige colored and have a creamy, nutty flavor. They are nearly perfect nutritionally, being high in carbohydrate and having modest amounts of protein and low in fat. They are low in saturated fat. A staple in Mediterranean and Middle Eastern cooking, they are sold dried or canned.

2 ounces dried garbanzos = 206 calories, 3g fat, <1g sat fat, <1g mono fat, 11g protein, 34g carbohydrates, 13mg sodium, 0mg cholesterol


 

Hummus



Servings = 6 | Serving size =1/2 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2.

The hummus keeps well in the refrigerator for 4 5 days if tightly covered.

2 15 ounce can garbanzo beans
3 cloves garlic
2 Tbsp tahini
1/3 cup fresh lemon juice
1 cup non-fat yogurt

Place all ingredients in a food processor and process until almost smooth. The texture should be like overcooked oatmeal.

Chill.

Nutrition Facts

Serving size = 1/2 cup

Servings = 6

.

Amount Per Serving

Calories 201 Calories from Fat 35
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 1g 0%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 1mg 0%
Sodium 396mg 17%
Total Carbohydrates 33g 11%
    Dietary Fiber 6g 23%
    Sugars 3g  
Protein 9g  
Vitamin A 1% Vitamin C 19%
Calcium 14% Iron 12%
Vitamin K 0 mcg Potassium 354 mg
Magnesium 49 mg