Whipped Feta and White Bean Dip with Chicken

• 20 g Feta (0.7 oz)
• 60 g drained Canned white beans (⅓ cup drained)
• 50 g Nonfat Greek yogurt (¼ cup)
• 8 g Lemon juice (½ tbsp)
• 1 g raw (½ clove) Garlic
• 60 g Cooked chicken breast (2.1 oz)
• 2 g Olive oil (½ tsp)
• 0.3 g Dried oregano (⅓ tsp)
• 0.2 g Chili flakes (a pinch)
• 100 g raw Cucumber (3.5 oz raw)

You'll need: Small blender or food processor, Shallow bowl, Knife, Cutting board, Spoon.

Method

1. Whip the dip

   Drain and rinse the beans. Blend them with the feta, yogurt, lemon juice and garlic for 1–2 minutes, until silky smooth and fluffy.

   Scrape down the sides once or twice. Lumps of bean hide in the corners.

2. Top with chicken

   Shred the chicken with 2 forks. Spread the dip in a shallow bowl, pile the chicken on top, drizzle with the oil and sprinkle with the oregano and chili flakes.

   Shop-bought roast chicken or leftovers work perfectly here.

3. Serve with cucumber

   Cut the cucumber into thick sticks or slices and use them to scoop up the dip and chicken.

   Cucumber keeps it light. Add pita if you have the calories to spare.

Swaps

• Feta → Goat cheeseCreamier and tangier, with a similar calorie count.
• Cooked chicken → Canned chickpeas, roasted crispA vegetarian topping, with a little less protein.