Published Saturday, May 28, 2022
2022-05-28_pict_recipe_low_fat_ranch_dip_-_usda.jpeg
Low Fat Ranch Dip - USDA
Makes: 4 servings
A blender transforms canned beans, herbs, and spices into this delectable ranch style dip!
Ingredients
- 1 can great northern beans (15 ounce, rinsed and drained, low sodium)
- 1/4 cup water
- 1/2 cup yogurt, low-fat plain
- 1/2 teaspoon garlic powder
- 1/8 teaspoon cayenne pepper
- 1/4 teaspoon black pepper
- 1 tablespoon chives (fresh, chopped)
- 1 tablespoon parsley (fresh, chopped)
- 1/4 teaspoon tarragon (dried)
- 1/4 teaspoon salt
- 1 tablespoon lemon juice
Directions
- Blend the beans and garlic in a blender, adding enough water for the desired consistency.
- Blend for 2 minutes to make it silky smooth.
- Use a spatula to scrape the mixture into a medium bowl.
- Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt and lemon juice. Serve in a bowl.
Source: National Cancer Institute (NCI) , 5 A Day for Better Health Program
Nutrition Information
Serving Size: 1/2 cup prepared dip, 1/4 of recipe (158g)
|
Nutrients |
Amount |
|---|---|
|
Total Calories |
148 |
|
Total Fat |
1 g |
|
Saturated Fat |
0 g |
|
Cholesterol |
2 mg |
|
Sodium |
363 mg |
|
Carbohydrates |
26 g |
|
Dietary Fiber |
6 g |
|
Total Sugars |
4 g |
|
Added Sugars included |
0 g |
|
Protein |
10 g |
|
Vitamin D |
0 mcg |
|
Calcium |
119 mg |
|
Iron |
2 mg |
|
Potassium |
477 mg |
