The Healthy Bite – Guiltless Dips

by Maria Hicks

Bean Guacamole

1 15-ounce can white beans

1 small avocado, mashed

½ cup mild salsa

¾ cup chopped green onions

2 tbsp. canned green chilies

2 tbsp. chopped cilantro

1 tbsp. lemon juice

½ tsp. minced fresh garlic

¼ tsp. salt

 

*Mash the beans with a bean or potato masher.  Combine all ingredients in a bowl and mix well.  Serve with fat-free tortilla chips.

 

Fat-Free Hummus

2 15-ounce cans garbanzo beans

1 tsp. minced fresh garlic

1/3 cup packed chopped cilantro or parsley

1/8-cup water

 

*Place all ingredients in a food processor and process until smooth.  Serve as a dip with pita bread.

 

BBQ Garbanzo Dip

1 15-ounce can garbanzo beans

¾ cup diced green chilies

¼ cup fat-free BBQ sauce

¾ tsp. cumin

½ tsp. minced fresh garlic

 

*Place all ingredients in a food processor and process until smooth.