Sunday, October 18, 2009

Healthy Living Day 2 - Creamy Cannellini Bean Artichoke Dip ala Piccata with Homemade Whole Grain Baked Zatar Tortilla Chips

Today I continue the mission to come up with healthy snacks. Using a zesty piccata as my inspiration, without the butter of course, I included lemon three ways, bottled juice, reduced fresh lemon juice, and lemon zest.

Creamy Cannellini Bean Artichoke Dip with Lemon and Capers

8 ounces cream cheese
1 Tbsp lemon juice
1 Tbsp balsamic vinegar
1 14 ounce can cannellini beans (drained)
olive oil cooking spray
1 14 ounce 10-12 count artichoke hearts (drained, halved and blotted dry)
1 shallot minced (about 2 Tbsp)
2 cloves garlic pressed or minced
1 medium lemon zested and juiced (about 1 tsp zest and 3 Tbsp juice separated)
1/2 cup low sodium chicken stock
2 Tbsp white wine
2 Tbsp capers (rinsed and blotted dry)
1/2 tsp black pepper
1/2 tsp sea salt
1/2 tsp red chili flakes
1/4 tsp Italian seasoning

Cream the cream cheese until light and smooth. Slowly blend in 1 Tbsp lemon juice and 1 Tbsp balsamic vinegar.

Heat large sauté pan, sprayed with olive oil spray over medium high heat with shallot and artichokes (cut side down). Cook until nicely browned, shake pan to distribute, remove from heat, add garlic and stir to mix. Place artichokes and beans in food processor.

Deglaze pan with chicken stock, lemon juice, and wine. Reduce by 2/3 and add to food processor with pepper, salt, chili, Italian seasoning and zest. Puree until fairly smooth (a little chunky). Add capers and pulse to combine.
This makes about 23 ounces of dip. For a 4 ounce serving you get apx. 6.8 grams of fiber and 11 grams of protein and 132 calories. (According to Fitday.)
Serve with crudites and whole grain baked tortilla/pita chips.

Homemade Baked Tortilla Chips with Zatar

Whole Grain Baked Tortilla Chips with Zatar

1 whole grain 10" tortilla per person
Olive oil cooking spray

Cut each tortilla into 12 triangles. (Cut in half, stack and cut in half again, then cut each half into thirds.)

Place on baking sheet lined with parchment paper. Spray with olive oil cooking spray and sprinkle with Zatar, turn over, spray and sprinkle again. (If making more than 1 tortilla, do not crowd in pan, make multiple batches.)

Heat oven to 425 degrees F. (I like to let the prepared chips sit while the oven heats.)

Bake for about 7 minutes, until golden brown. Remove tray to rack to cool. Of course you could use a whole grain pita bread instead of tortillas, just cut into 8 chips instead of 12.

Zatar is a very aromatic middle eastern spice blend - for a great story and recipe go to:

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