White Bean Spread with Crostini
(makes about 3 cups)

6ounces (180 g) dried white beans
olive oil cooking spray
4large shallots, chopped
1 1/2tablespoons (22.5 ml) chopped fresh rosemary or 1 1/2 teaspoons (7.5 ml) crushed dried
1tablespoon (15 ml) chopped fresh oregano or 1 teaspoon (5 ml) crushed dried
1/2tablespoon (7.5 ml) fennel seed
6garlic cloves, peeled
3 3/4cups (900 ml) fat-free, no-salt-added canned chicken or vegetable broth
1/3cup (80 ml) to 1/2 cup (120 ml) fresh lemon juice
chopped flat-leaf parsley
  1. Put the beans in a large pot with water to cover. Bring to a boil, remove from heat, cover, and let stand at room temperature for 1 hour. Drain the beans and set aside.
  2. Lightly coat the bottom of the pot with cooking spray. Add the shallots and cook, stirring, over medium heat until shallots wilt, about 5 minutes. Add the rosemary, oregano, and fennel. Cook, stirring, for 1 minute more.
  3. Add the beans and garlic, stir, and cook 2 minutes. Pour in the broth, stir, and bring to a boil. Reduce heat and simmer on low for 30 to 40 minutes, until beans are tender. Remove from heat and let cool in the liquid.
  4. When cool, transfer the beans, shallots, and garlic to the workbowl of a food processor or blender. Puree to desired consistency, adding lemon juice as needed to thin.
  5. Transfer mixture to a serving bowl and garnish with chopped parsley. (May be made up to 1 day ahead.) Offer Crostini alongside for spreading onto.
Per 3-tablespoon serving:45 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 8 g carbohydrate, 3 g dietary fiber, 0 mg cholesterol, 12 mg sodium
Diabetic Exchanges:1/2 carbohydrate (bread/starch)