Wednesday, February 9, 2011

Recipe...Artichoke and White Bean Dip

You know that kind of want a treat. But you don't actually want a meal completely devoid of nutrition. That was me a couple of days ago. I didn't want junk food...but I didn't want a typical meal either. Voila! A sauteed veggie dip that was inspired by artichoke dip but made healthier via white beans. The beans add fibre and protein without all the extra fat. Would have been a good Super Bowl snack. Oh well, there is always 2012! 

Recipe: Artichoke and White Bean Dip

1 tbsp extra virgin olive oil
1/2 red onion, diced
1 med zucchini, diced
2 med carrots, diced
1/2 cup artichoke hearts, chopped
salt and pepper

1 540 ml can of cannellini beans, mashed
1/2 cup light sour cream
1/2 cup of feta
1/2 cup of manchego 
1/8 tsp rosemary
Pinch chili flakes

1/2 cup of parmiggiano reggiano

3 roma tomatoes, diced

Preheat oven to 350 degrees Fahrenheit.

Heat oil in a medium skillet and saute red onion until softened, about 3 minutes. Add zucchini and carrots and saute until carrots are tender crisp, about 5 minutes. Add artichoke hearts and warm through. Season with salt and pepper to taste.

Turn off heat and mix in cannellini beans, sour cream, feta and manchego cheeses. Add in rosemary and chili flakes.

Spread into 9 inch pyrex pie plate or another oven proof dish. Sprinkle with parmiggiano and bake for approximately 15-20 minutes or until bubbly. Top with diced tomatoes and serve with good quality tortilla chips (I like Que Pasa).

You can definitely vary the cheeses - just be sure to include at least one sharply flavoured cheese or the dip will be pretty bland.


PS...this would count towards your UnDiet bean servings for the week. Don't say I don't look out for ya!

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