White Bean Spread with Crostini
Ingredients:
- 6 ounces (180 g) dried white beans
- water
- olive oil cooking spray
- 4 large shallots, chopped
- 1 1/2 tablespoons (22.5 ml) chopped fresh rosemary or 1 1/2 teaspoons
(7.5 ml) crushed dried
- 1 tablespoon (15 ml) chopped fresh oregano or 1 teaspoon (5 ml)
crushed dried
- 1/2 tablespoon (7.5 ml) fennel seed
- 6 garlic cloves, peeled
- 3 3/4 cups (900 ml) fat-free, no-salt-added canned chicken or
vegetable broth
- 1/3 cup (80 ml) to 1/2 cup (120 ml) fresh lemon juice
- chopped flat-leaf parsley
Directions:
-
Put the beans in a large pot with water to cover. Bring to a boil,
remove from heat, cover, and let stand at room temperature for 1 hour.
Drain the beans and set aside.
-
Lightly coat the bottom of the
pot with cooking spray. Add the shallots and cook, stirring, over medium
heat until shallots wilt, about 5 minutes.
-
Add the rosemary,
oregano, and fennel. Cook, stirring, for 1 minute more.
-
Add the beans
and garlic, stir, and cook 2 minutes.
-
Pour in the broth, stir,
and bring to a boil.
-
Reduce heat and simmer on low for 30 to 40 minutes,
until beans are tender.
-
Remove from heat and let cool in the
liquid.
-
When cool, transfer the beans, shallots, and garlic to the work
bowl of a food processor or blender.
-
Puree to desired
consistency, adding lemon juice as needed to thin.
-
Transfer
mixture to a serving bowl and garnish with chopped parsley. (May be made
up to 1 day ahead.)
-
Offer Crostini alongside for spreading onto.
Recipe yields about 3 cups.
Per 3-tablespoon serving: 45
calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated
fat), 8 g carbohydrate, 3 g dietary fiber, 0 mg cholesterol, 12 mg
sodium Diabetic Exchanges: 1/2 carbohydrate (bread/starch).
Diabetic Recipes