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Spicy Hummus with Crudites and Crackers

Take this veggie and dip snack to your Labor Day picnic. It provides lots of fiber, crunch, and flavor. This Middle Eastern dish makes a terrific snack when you crave something crunchy. 

15 ½ oz. can garbanzo beans (50% less sodium variety)
3 cloves garlic, minced or pressed
1/3 cup tahini (sesame seed paste)
¼ cup lemon juice
3 tablespoons light or fat-free sour cream
2 tablespoons light cream cheese
¼ teaspoon ground cumin
¼ teaspoon paprika

¼ teaspoon seasoning salt
2 tablespoons finely chopped fresh parsley

Drain garbanzo beans and rinse well. Reserve some of the liquid to add later if you want the dip to be thinner. 

Place remaining ingredients in a food processor and blend until somewhat smooth. Add more lemon juice and garbanzo liquid to taste. Use immediately or cover and refrigerate (will keep for several days). Serve with reduced-fat crackers and crisp vegetables like red bell pepper, carrots, celery, cauliflower and broccoli. 

Per Serving: (1/3 cup dip) 100 calories, 1 g protein, 9 g carbohydrate, 5.5 g fat, 1 mg cholesterol, 3 g fiber, 120 mg sodium. Calories from fat: 50%.

When each serving is eaten with a cup of the suggested vegetables, the fiber increases to about 6 g per serving.

Magee, E. Tell Me what to Eat if I have Diabetes.
The Career Press, Franklin, New Jersey; 1999.

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