In honor of Meatless Mondays – the benefits of beans!
Video: Cooper Clinic Registered Dietitian Cindy Kleckner talks about the benefits of beans!
I’ve long been a fan of beans. Not much of a meat eater so it’s a great way for me to get my protein. I had the pleasure of chatting with Cooper Clinic registered dietitian Cindy Kleckner at the annual Cooper Nutrition Expo during National Nutrition Month about the benefits of beans. Cindy is co-author along with Rosanne Rust, MS, RD, LDN Hypertension Cookbook For Dummies. It’s loaded with information and features 150 of Cindy’s sodium-friendly recipes. Here is one of my favorites using beans. I love hot artichoke dips but usually they’re loaded with lots of cheese making for a rather unhealthy, high calorie appetizer. Not Cindy’s version!
Hot Artichoke Bean Dip
(page 181, Hypertension Cookbook For Dummies)
- 1.5 cups reduced-fat sour cream
- 1/3 cup reduced-fat mayonnaise
- 1 tablespoon lemon juice
- two 14-oz cans artichoke hearts, well rinsed and drained or four 4-oz jars of marinated artichoke hearts
- one 15.5oz can Great Northern beans, well rinsed and drained
- 1/2 cup fresh grated Parmesan cheese, reserving 1 tablespoon for garnish
- 2 tablespoons fresh parsley, divided
- 2 garlic cloves, minced
- nonstick cooking spray
- Preheat oven to 350 degrees.
- Place sour cream, mayonnaise, lemon juice, 1 can (or 2 jars) of artichoke hearts and beans in food processor. Pulse until smooth. Add the remaining artichokes, Parmesan cheese, 1 tablespoon of the parsley, and garlic. Pulse until artichokes are coarsely chopped.
- Coat a 2-quart baking dish with nonstick spray. Spoon the mixture into the dish and sprinkle with the remaining parsley and cheese.
- Bake for 30 minutes or until bubbly.
Yields 24 servings
Per serving: 50 calories; 3g fat (1g sat fat); 5mg cholesterol; 80mg sodium; 5g carbohydrate; 2g fiber; 2g protein
Serve with your favorite unsalted whole grain crackers, pita chips or bread cubes.