A quick meal couldn’t be easier—or more balanced. The fiber and protein from the beans will keep you satisfied, without depriving your taste buds of flavor. Add a salad to round out your meal.
2-15 oz cans of cannelini, great northern or other white beans
¼ cup 0% Greek yogurt
1 tbsp olive oil
1 tsp red pepper flakes
1 tsp hot sauce, such as Frank’s Red Hot (or to taste)
2 tsp dried rosemary
Black pepper (to taste)
Blend all ingredients in food processor or blender; heat on stovetop or in microwave.
Yield: About 4 servings (1 cup each)
Nutrition Information per Serving:
Calories: 216 • Protein: 14 g • Sodium: 321 mg • Carbohydrate: 35 g • Fiber: 10.5 g
Fat: 3.5 g • Sat Fat: 0.5 g