Diabetic Corner – Hummus and chips with a twist

food

Welcome back to our special corner for family style, quick, easy recipes that won’t make your sugar spike but will sure get noticed by your taste buds!

Reaching for healthy snacks can be difficult when home with the family and we need to remember that especially for diabetics, it is important to choose a snack that is high in fiber, protein, and healthy fats to help keep your blood sugar levels under control. As always friends, balance is everything and with each of our recipes we understand you may need to make adjustment for you and your family. Reminders: It’s important for any diabetic trying a new diet or recipe to adhere to the portion size recommendations and to monitor your levels to ensure this is a recipe that will work for you. Everyone processes sugars and carbs differently. Finding that balance is part of your diabetic journey but that doesn’t it can’t be a tasty journey!

Black bean hummus and oven baked chips This is a fun twist on a popular snack and the chips are optional, you can definitely just use veggies as well. Black beans are a healthy alternative to garbanzo beans but can also be done with any other canned bean. Kidney beans are another recommendation!

Hummus:

  • 2 (15 ounce) cans black beans, drained
  • 6 cloves garlic, minced
  • 1 teaspoon tahini
  • 2 teaspoons lemon juice
  • 1 teaspoon ground cumin
  • Salt and ground black pepper to taste
  • 2 tablespoons olive oil, or to taste
  • Optional: ½ cup of any roasted veggies give this dip a great taste as well

Chips:

  • 1 (12 ounce) package corn tortillas
  • 1 tablespoon vegetable oil
  • 3 tablespoons lime juice
  • 1 teaspoon salt

You will also need: A blender, an oven, a baking sheet pan, a cutting board, a knife and a small bowl and food brush

  1. In a blender, add all ingredients for the hummus except for the oil. Turn blender on and slowly add the olive oil until the hummus reaches the consistency you would like.
  2. Preheat the oven to 350 degrees F
  3. Cut tortillas into 8 wedges by cutting into 4’s and then cutting those in half. Arrange the wedges in a single layer on the baking pan.
  4. In a small bowl, combine oil and lime juice. Lightly brush each tortilla wedge until slightly moist.
  5. Sprinkle the salt on the chips.
  6. Bake the wedges for about 7 minutes and then rotate the pan and bake for another 7-8 minutes. Bake until the chips are crisp but not overly brown.
  7. Take out and serve warm or wait for them to cool 

We hope you and your family are able to enjoy this twist on this favorite snack reach and reach for it first the next time you’re hungry! Serving size is 1 oz of hummus and 8 tortilla chips. Remember to adjust for your recommended serving sizes.

All opinions expressed here are those of their authors and/or contributors and not of their employer. Any questions or concerns regarding the content found here may be sent to info@austinymca.org

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