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Creamy Vegetable Dip

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Creamy Vegetable Dip
En Español

Fivestar Rating
(27 votes)
Recipe Total Cost
  • Makes: 12 Servings

Combining yogurt or cottage cheese with savory herbs and spices makes this veggie dip cool and delicious.

Ingredients

  • 2 cups yogurt, low-fat plain (or small curd or creamed cottage cheese)
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 2 tablespoons dried, minced onion
  • 1 tablespoon dried parsley flakes
  • salt (1/2 teaspoon, optional)
  • dill weed (1/2 teaspoon, optional)

Directions

1. In a medium-sized bowl, combine yogurt (or cottage cheese), pepper, garlic powder, dried onion, dried parsley, salt, and dill (if used). Beat until smooth.
2. Chill dip in refrigerator until ready to serve. Serve with raw vegetables.
 

Notes

Suggested approximately 6 cups of vegetables for serving including: broccoli florets, cauliflower florets, carrot sticks, celery sticks, jicama, sliced bell pepper, or sliced cucumber.

Source:

Colorado State University and University of California at Davis.Eating Smart Being Active Recipes.

Nutrition Information

Serving Size: 2 Tablespoons, 1/12 of recipe
Nutrients Amount
Total Calories 30
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 2 mg
Sodium 29 mg
Carbohydrates 4 g
Dietary Fiber 0 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 2 g
Vitamin D 0 mcg
Calcium 79 mg
Iron 0 mg
Potassium 115 mg
N/A - data is not available
Nutrients Amount
Total Calories 30
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 2 mg
Carbohydrates 4 g
Dietary Fiber 0 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 2 g
Minerals
Calcium 79 mg
Potassium 115 mg
Sodium 29 mg
Copper 11 mcg
Iron 0 mg
Magnesium 8 mg
Phosphorus 63 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 6 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0.2 mcg
Vitamin C 1 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 2 mcg
Folate 6 mcg DFE
Thiamin 0 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 7 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Dairy
1/4 cups
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