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3 Vegetable Dips
Nb persons: 6
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| Spinach Pesto Dip TOTAL TIME: 10 minutes + chilling time | |
| 1 pkg (10 oz) | frozen chopped spinach, thawed and squeezed dry |
| 3 | scallions, thinly sliced, (about ½ c) |
| ½ | yellow bell pepper, finely chopped, (about ½ c) |
| ¼ c + 2 Tbsp | pesto sauce, (MUFA) |
| ⅓ c | reduced-fat sour cream |
| ⅓ c | fat-free plain yogurt |
| 1½ Tbsp | mayonnaise |
| 1 lg clove | garlic, minced |
| ½ tsp | salt |
| COMBINE all ingredients in medium bowl. Cover and chill at least 1 hour before serving. NUTRITION (per ⅓-cup serving) 140 cal, 6 g pro, 7 g carb, 2 g fiber, 10.5 g fat, 3 g sat fat, 13 mg chol, 391 mg sodium Creamy Veggie Dip TOTAL TIME: 10 minutes + chilling time SERVINGS: 4 | |
| ⅓ c | reduced-fat sour cream |
| ¼ c | safflower oil, (MUFA) |
| 1 c 1% | small curd cottage cheese |
| ¼ med | red onion, finely chopped, (about ¼ c) |
| 1 jalapeño chile pepper, seeded and finely chopped | |
| 1 lg clove | garlic, minced |
| 1 Tbsp | freshly squeezed lemon juice |
| ½ tsp | Worcestershire sauce |
| ¼ tsp | salt |
| 1. WHISK together sour cream and oil in large bowl until smooth and creamy. Stir in cottage cheese, onion, chile pepper, garlic, lemon juice, and Worcestershire. 2. ADD salt. Cover and chill at least 1 hour before serving. NUTRITION (per ½-cup serving) 200 cal, 8 g pro, 5 g carb, 0.5 g fiber, 17 g fat, 3 g sat fat, 13 mg chol, 395 mg sodium Yogurt and Cucumber Dip TOTAL TIME: 10 minutes + chilling time SERVINGS: 4 | |
| 1 c | fat-free plain Greek-style yogurt |
| ½ c | tahini, (MUFA) |
| 3 Tbsp | freshly squeezed lemon juice |
| 2 lg cloves | garlic, minced |
| 1 med | seedless cucumber, (with skin), finely chopped (about 1 c) |
| 2 Tbsp | finely chopped fresh mint |
| 1 Tbsp | finely chopped fresh dill |
| ½ tsp | salt |
⅛ tsp freshly ground black pepper
1. STIR together yogurt, tahini, lemon juice, and garlic in large bowl until well combined. Mix in cucumber, mint, and dill.
2. ADD salt and pepper. Cover and chill at least 1 hour before serving.
NUTRITION (per ½-cup serving) 217 cal, 11 g pro, 11 g carb, 2 g fiber, 16 g fat, 2 g sat fat, 0 mg chol, 323 mg sodium
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