Greek Seven-Layer Dip Serves 8; 1/4 cup dip and 3 pita wedges per serving Ingredients 1 1/2 6-inch whole-wheat pita pockets (lowest sodium available), cut into 12 wedges, tops and bottoms separated (24 wedges total) Cooking spray 1 cup canned no-salt-added chickpeas, rinsed and drained 1 tablespoon fresh lemon juice 2 tablespoons water 1/8 teaspoon pepper 1 cup loosely packed baby spinach, thinly sliced (about 1 1/2 ounces) 1/8 teaspoon dried oregano, crumbled 1/2 medium tomato, finely chopped (about 1/3 cup) 1/4 medium cucumber, peeled and finely chopped (about 1/3 cup) 1 tablespoon chopped fresh mint 2 tablespoons crumbled fat-free feta cheese Nutrition Facts Calories 69 Total Fat 0.5 g Saturated Fat 0.0 g Polyunsaturated Fat 0.0 g Monounsaturated Fat 0.0 g Cholesterol 0 mg Sodium 109 mg Carbohydrates 13 g Fiber 2 g Sugars 1 g Protein 4 g Dietary Exchanges 1 starch Preparation 1. Preheat the oven to 400°F. Arrange the pita wedges in a single layer on a large baking sheet without overlapping the wedges. Lightly spray the tops of the wedges with cooking spray 2. Bake for 5 minutes, or until lightly browned and slightly crisp (the pita wedges will crisp more as they cool). 3. Meanwhile, in a food processor or blender, process the chickpeas until coarsely chopped. With the food processor running, slowly pour in the lemon juice and process until blended. Add the water and pepper. Process until smooth. 4. Arrange the spinach on a serving plate. Gently spread the chickpea mixture on top, leaving a border of the spinach. Sprinkle the oregano over the spread. Arrange the tomato on the spread. Top, in order, with the cucumber, mint and feta. Serve with the pita wedges. Cook’s Tip: The pita wedges and chickpea spread can be made up to one day ahead. Store the pita wedges in an airtight container at room temperature. Cover and refrigerate the chickpea mixture. The remaining ingredients can be chopped and stored in the refrigerator up to 8 hours in advance, but the dip shouldn’t be assembled until right before serving.
Posted on: Fri, 07 Jun 2013 00:33:32 +0000
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