Jun 04, 2015 8:00 AM

Author: Office of Public Affairs


Whether you’re hosting a barbecue or have been asked to bring an appetizer to share, these three dips are sure to be crowd pleasers. These cool dips are made with fresh ingredients and take only minutes to make. Each one has less than 65 calories and 5 grams of fat per serving.

Grilled Eggplant Dip

If you are looking for a flavorful, rustic dip, this one is for you. It’s creamy in texture and loaded with fresh herbs. You can grill the eggplants a couple of days in advance then assemble the dip in minutes.  

Ingredients

2 medium eggplants
¼ cup lemon juice
¼ cup fresh mint, chopped
2 tablespoons shallot, finely chopped
1 tablespoon fresh thyme, chopped
1 tablespoon fresh oregano, chopped
1 tablespoon plus 1 teaspoon olive oil, divided
1 teaspoon garlic, finely chopped
1½ teaspoons salt
¼ teaspoon pepper

Preparation

  1. Pierce eggplants with a knife. Grill on medium heat, turning every five minutes, until charred on all sides and completely tender, about 20 minutes total. Set aside to cool.
  2. Cut the eggplants in half. Scoop out the flesh and chop with a knife until smooth.
  3. In a bowl, mix eggplant, lemon juice, mint, shallot, thyme, oregano, 1 tablespoon oil, garlic, salt and pepper.
  4. Transfer to a serving bowl and drizzle the remaining olive oil on top.
  5. Serve with toasted whole-wheat baguette slices.

Nutrition

Per ¼-cup serving (makes 10 servings): 52 calories; 2 g fat; 0 mg cholesterol; 9 g carbohydrates; 3 g sugar; 1 g protein; 2 g fiber; 351 mg sodium; 134 mg potassium.

Source: eatingwell.com

Spinach Parmesan Dip

This low-calorie, low-fat version of spinach dip can be made ahead of time and stored in the refrigerator for up to three days. Basil gives this dip a fresh twist and punch of flavor. 

Ingredients

3 garlic cloves, chopped
1 teaspoon olive oil
¼ teaspoon salt
1 (10-ounce) package fresh spinach
½ cup basil leaves, loosely packed
⅓ cup reduced-fat cream cheese, softened
⅛ teaspoon pepper
⅓ cup plain fat-free yogurt
¼ cup Parmesan cheese, shredded

Preparation

  1. In a large skillet over medium-high heat, sauté garlic in olive oil for one minute.
  2. Add salt and spinach, sautéing until the spinach wilts, about three minutes. Drain mixture in a colander, pressing until barely moist.
  3. In a food processor, mix spinach mixture, basil, cream cheese and pepper.
  4. In a medium bowl, combine spinach mixture, yogurt and Parmesan. Chill.
  5. Serve with sliced vegetables or whole-wheat crackers.

Nutrition

Per ¼-cup serving (makes eight servings): 63 calories; 4.2 g fat; 11 mg cholesterol; 3 g carbohydrates; 4.1 g protein; 0.9 g fiber; 209 mg sodium. 

Source: myrecipes.com

Garlic and Chive Dip

Looking for an alternative to sour cream and onion dip? This dip is loaded with flavor and has a fraction of the calories, thanks to the Greek yogurt and light sour cream.

Ingredients

½ cup garlic cloves, unpeeled
½ cup plain fat-free Greek yogurt
½ cup light sour cream
2 tablespoons minced fresh chives
⅜ teaspoon salt
Dash of pepper 

Preparation

  1. In a covered skillet over medium heat, roast garlic cloves until lightly brown and tender when pierced with a fork, about eight minutes.
  2. Cool slightly. Squeeze garlic from skins into a food processor and purée until smooth. Discard skins.
  3. Whisk together yogurt, sour cream, chives, salt and pepper in a medium bowl. Fold in garlic mixture and chill.
  4. Serve with sliced bell peppers or summer squash.

Nutrition

Per 2-tablespoon serving (makes eight servings): 42 calories; 1.7 g fat; 5 mg cholesterol; 5 g carbohydrates; 2 g protein; 128 mg sodium; 47 mg calcium.

Source: myrecipes.com

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