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Peanut Butter Hummus

02/22/2011 00:23:00 admin
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Bring out the veggies or pita chips—try this irresistible combination of peanut butter and hummus . . . with a spicy kick!

Recipe Source: Deliciously Healthy Family Meals
  
Prep time Cook time Yields Serving Size
20 minutes 10 minutes 8 servings 1/3 C hummus and 5 pita chips

Ingredients

For dip:

2 C  low-sodium garbanzo beans (chick peas), rinsed
1/4 C  low-sodium chicken broth
1/4 C  lemon juice
2–3 Tbsp  garlic, diced (about 4–6 garlic cloves, depending on taste)
1/4 C  creamy peanut butter (or substitute other nut or seed butter)
1/4 tsp  cayenne pepper (or substitute paprika for less spice)
1 Tbsp  olive oil

For pita chips:

4   (6 1/2-inch) whole-wheat pitas, each cut into 10 triangles 
1 Tbsp olive oil
1 tsp garlic, minced (about 1 clove) (or 1/2 tsp garlic powder)
1/4 tsp ground black pepper

Nutrition Facts 

Calories 235
Total fat 9 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 225 mg
Total fiber 5 g
Protein 9 g
Carbohydrates 32 g
Potassium 259 mg
Vitamin A 0%
Vitamin C 8%
Calcium 4%
Iron 10%
Percent Daily Values are based on a 2,000 calorie diet.

Directions

1, Preheat oven to 400 ºF.
2, To prepare the hummus, combine all ingredients for the dip and mix them in a food processor or blender. Puree until smooth.
3, prepare the chips, toss the pita triangles with the olive oil, garlic, and pepper.
4, Bake chips on a baking sheet in a 400 ºF oven for 10 minutes, or until crispy.
5, Arrange pita chips on a platter, and serve with the hummus.

Note: If you can’t find beans that are labeled "low sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help reduce sodium levels further.

Younger children can break apart the pita bread.  Older children can make the recipe themselves.

Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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