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White Bean and Rosemary Dip

Posted 09/23/2013 | By HealthCorps

Greek yogurt is an excellent source of protein and calcium.  When it comes to dips, it’s also a great “swap out” ingredient for higher fat options like sour cream.  Here a yummy, low fat recipe that bumps up the protein even further by using white beans.

Ingredients:

1 cup of low fat Greek plain yogurt

2 tablespoons extra virgin olive oil

1 whole garlic clove, peeled

1 sprig of fresh rosemary

1 15 ounce can of white beans, rinsed well

½ tsp salt or salt substitute

1 ice cube

Directions:

Place garlic, rosemary and oil in a heat-safe bowl.  Cover and microwave on high for 1 ½ minutes.  Cool for about 5 minutes and then pour into a food processor.  Add beans, salt, ice cube and yogurt and process till smooth.   Pour into small serving bowl and accompany with cut up vegetables and baked whole grain pita chips.  Best if made just before serving.

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