Hummus

This Middle Eastern dip is traditionally made with tahini, a paste made of ground sesame seeds. To get the same flavor with significantly less fat, we’ve used a combination of dark sesame oil and fat-free yogurt-one for deep sesame flavor and the other for a creamy texture.

4 cloves garlic, peeled
3-1/2 cups cooked chick-peas or canned (rinsed and drained)
3/4 cup plain fat-free yogurt
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
4 teaspoons dark sesame oil
1/2 teaspoon salt
1/2 teaspoon coriander
1/4 teaspoon cayenne pepper
1/8 teaspoon allspice

1 In a small saucepan of boiling water, cook the garlic for 2 minutes to blanch. Drain. Transfer the garlic to a food processor.
2 Add the chick-peas, yogurt, lemon zest, lemon juice, sesame oil, salt, coriander, cayenne, and allspice to the food processor, and pulse until almost smooth but with a little texture. Makes 4 cups

Makes 4 cups servings.
Per 1/3 cup: 107 calories, 2.9g total fat (0.4g saturated), 0mg cholesterol, 4g dietary fiber, 16g carbohydrate, 6g protein, 209mg sodium.