Low-Calorie Artichoke Hummus Recipe and Seasoning Tips

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Hi HG,

I love hummus but don't love all of the fat and calories. Do you have a low-fat recipe for hummus?

Desperate for Dip

Hi DD,

The problem with hummus is that a serving size is relatively small -- just two tablespoons. So even though the stuff isn't crazy-high in calories, it's way too easy to overdo it by eating too much of it. Luckily, I DO have a recipe that's SUPER-LOW in fat with a pretty large serving size. It can be found exclusively in the "Dip It Good" chapter of Hungry Girl 200 Under 200. But since you're desperate, I'll give it to you right here and now... 

Hungry, Hungry Artichoke Hummus
PER SERVING (1/8th of recipe, about 1/4 cup): 56 calories, 0.5g fat, 400mg sodium, 9g carbs, 3g fiber, 1g sugars, 3g protein -- PointsPlus® value 1*

1 cup canned artichoke hearts, drained
1/4 cup fat-free vegetable broth
1/4 cup plain fat-free Greek yogurt (like Fage Total 0%)
1 tbsp. lemon juice
1 1/2 tsp. crushed garlic
1/2 tsp. dried parsley flakes
1/2 tsp. salt
1/4 tsp. black pepper
1/4 tsp. ground cumin
1/4 tsp. paprika
One 15-oz. can chickpeas (garbanzo beans), drained and rinsed
Optional garnish: additional parsley flakes and paprika

Place all ingredients except chickpeas and optional garnishes in a blender. Set aside.

Place chickpeas in a bowl and thoroughly mash with a potato masher or fork. (If you have a super-strong blender, feel free to skip this step.) Transfer to the blender. Puree until smooth, stopping and stirring if blending slows.

For best flavor, refrigerate hummus for several hours. Before serving, garnish with a sprinkle each of additional parsley flakes and paprika, if you like. Dip away!


Hope you love this recipe as much as I do! P.S. It's reeeeally good with baby carrots and red bell pepper strips!

Hi Hungry Girl,

I try to include vegetables with my meals as often as possible, but lately I'm running out of ideas for fun, tasty ways to pair them with my usual grilled chicken. Do you have any suggestions for how to add a lot of flavor -- but NOT a lot of calories -- to my favorite veggies?

Veggin' Out

Hi Veggin',

I definitely have some tips for you! Here goes...

Frank's RedHot Original + Reduced-Fat Parm - I love to splash some Frank's on steamed broccoli and then sprinkle it with reduced-fat Parmesan-style grated topping (like the kind by Kraft). The hot sauce doesn't have any calories, and the cheese only has about 30 calories and 1.5g of fat per tablespoon. Awesome! This combo makes veggies taste like hot wings.

Land O Lakes Seasoning - This line of sprinklable spice blends is a LOT like those old-school popcorn seasonings. Flavors like Ranch and Sour Cream & Onion make veggies super-delicious for very few calories. A 1/2-tsp. serving has just 4 - 6 calories and no fat. So good!

The Laughing Cow Light Cheese - The running joke here at the HG HQ is that everything tastes better with Laughing Cow. Failed recipe? Add Laughing Cow. Bland vegetables? Add Laughing Cow! Melt a 35-calorie wedge with a small amount of fat-free sour cream for a creamy, Alfredo-like sauce. Top it off with some of that Parm-style topping, and you've got one seriously good veggie side dish! 

Newman's Own Lite Low Fat Sesame Ginger Dressing - It's good for more than just salads! Toss some with broccoli slaw or sugar snap peas in a skillet, and you've got an amazing Asian-inspired yum-fest. P.S. I recently fell in love with the honey mustard dressing in Newman's light lineup -- it rocks HARD. Over steamed or skillet-cooked spinach... tangy and AMAZING! 

My last tip is for the veggies themselves. Don't get stuck in a rut with carrots and peas. Be adventurous -- try bok choy, kabocha squash, Brussels sprouts, artichokes... Go for it!

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