Nutritious Nibbles

After reading Bite this we thought this great recipe for making your own hummus and pita chips would come in handy.

Hummus
1 can chickpeas, drained (reserve liquid) and rinsed
2 tablespoons tahini (sesame seed paste)
1 tablespoon olive oil
1 - 2 cloves garlic, minced
1/4 cup extra-virgin olive oil
4 tablespoons fresh lemon juice
Pinch cayenne pepper
Salt to taste

Preparation
Using a blender or food processor, puree until smooth. Add 1/4 to 1/2 cup of the reserved bean liquid to thin if necessary.

Serve on pita bread, with pita chips, whole wheat crackers, or raw vegetables

Options
Add 1 teaspoon ground cumin
Add 1 teaspoon hot sauce or picante sauce
Add 1/2 cup roasted red peppers
Replace garlic cloves with 2 - 3 cloves of roasted garlic

Makes 8 - 1/4 cup servings

Nutrition Information per serving: Calories 94; Protein 3g; Carbohydrates 11g; Fat 4g; (sat .5g, trans 0g); Cholesterol 0mg; Sodium 91mg; Fiber 2g

Baked Pita Chips
2 whole wheat pita breads
2 tablespoons olive oil or olive oil cooking spray

Preparation
Preheat broiler. Split each piece of bread into two circles, brush or spray both sides with olive oil, sprinkle with optional seasoning. Cut each circle into 6 to 8 wedges. Spread on cookie sheet. Broil just until toasted, about one minute.

Options
Sprinkle with:
garlic powder
ground cumin
kosher or sea salt
parmesan cheese
red pepper flakes

Makes 4 servings (1/2 of a pita)

Nutritional Information per serving using brushed on olive oil: Calories 145; Protein 3g; Carbohydrates 17g; Fat 8g; (sat 0g, trans 0g); Cholesterol 0mg; Sodium 170mg; Fiber 2.5g

Based on recipes from More Nutritious Still Delicious by the Nutrition Council

Current Nutritious Nibbles
Lemon Ginger Chicken

Archived Nutritious Nibbles
Spicy Grilled Tenderloin w/ Sour Cream Sauce
Baked Taco Salad
Healthier Hoppin' John
Quinoa Stuffed Peppers
Easy Salads
Curry Lentil Soup
Breakfast Quiche Sweet Potato Pear Salad
Stuffed Acorn Squash
Turkey Pot Roast
Greek Chicken Pitas with Tzatziki Herb Yogurt Sauce
Grilled Peaches
Mixed Berry Salad with Mint
Asparagus with Curry Sauce
Quinoa Primavera with Chicken
Salmon with Peppers
Black Bean Tortilla Soup
Southwestern Spiced Walnuts
Traditional Gingersnaps
Mashed Sweet Potatoes
Apple Crisp
Southwest Wraps
Rice, Black Bean & Feta Salad
Summer Peach Cobbler
Asian-Flavored Turkey Burgers
Spinach Strawberry Salad with Grilled Chicken
Hummus and Pita Chips
Pear, Feta and Basil Salad
White Chicken Chili
Oven-Fried Sweet Potatoes