Hummus Dip
INGREDIENTS:
3 tb Plain fat-free yogurt
2 tb Water
1 tb Lemon juice
1 tb Tahini; (sesame-seed paste)
1/2 ts Ground cumin
1/4 ts Salt
2 Garlic cloves; peeled
1 cn (15 1/2-ounce) chickpeas
-(garbanzo beans); drained
12 sl (1-ounce) whole-wheat bread
2 c Shredded bibb lettuce
8 sl ( 1/4-inch-thick) tomato
4 sl ( 1/4-inch-thick) red onion
1 c ( 1/4-inch-thick) slices
-cucumber
4 c Alfalfa sprouts; (4 ounces)
3 tb Plain fat-free yogurt
2 tb Water
1 tb Lemon juice
1 tb Tahini; (sesame-seed paste)
1/2 ts Ground cumin
1/4 ts Salt
2 Garlic cloves; peeled
1 cn (15 1/2-ounce) chickpeas
-(garbanzo beans); drained
12 sl (1-ounce) whole-wheat bread
2 c Shredded bibb lettuce
8 sl ( 1/4-inch-thick) tomato
4 sl ( 1/4-inch-thick) red onion
1 c ( 1/4-inch-thick) slices
-cucumber
4 c Alfalfa sprouts; (4 ounces)
1. Combine first 8 ingredients in a food processor; process until smooth.
2. Spread 2 tablespoons hummus over 1 bread slice; top with 1 1/2 cup lettuce, 2 tomato slices, 1 onion slice, 1 bread slice, 1/4 cup cucumber, 1 cup sprouts, and 1 bread slice. Cut sandwich diagonally into quarters; secure with wooden picks. Repeat procedure with remaining ingredients.
CALORIES 382 (16% from fat); FAT 6.8g (sat 1g, mono 1.8g, poly 3g); PROTEIN 18.8g. CARB 67.7g; FIBER 7.7g; CHOL 3mg; IRON 5mg; SODIUM 757 mg; CALC 180mg
NOTES : We ate the hummus and veggies on pocketless pitas.
2. Spread 2 tablespoons hummus over 1 bread slice; top with 1 1/2 cup lettuce, 2 tomato slices, 1 onion slice, 1 bread slice, 1/4 cup cucumber, 1 cup sprouts, and 1 bread slice. Cut sandwich diagonally into quarters; secure with wooden picks. Repeat procedure with remaining ingredients.
CALORIES 382 (16% from fat); FAT 6.8g (sat 1g, mono 1.8g, poly 3g); PROTEIN 18.8g. CARB 67.7g; FIBER 7.7g; CHOL 3mg; IRON 5mg; SODIUM 757 mg; CALC 180mg
NOTES : We ate the hummus and veggies on pocketless pitas.