Contributed By: mgratiot
SHAPE Magazine
This zesty dip made from yogurt has half the calories of sour cream and about 4 times the calcium per serving.
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Total Preparation Time: Less than 15 minutes
Actual Cooking Time: No Cooking Required
Number of Servings: More than 10
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
Low Fat
Holiday: Thanksgiving
Christmas
Meal Type: Appetizers
Snack
Ingredients
2 cups Plain, low-fat yogurt
1 tbsp Tarragon wine vinegar
5 Coarsely chopped green onions (green stems only)
1 clove Peeled garlic
1 tsp Imported anchovy paste
1/4 cup Coarsely chopped fresh tarragon leaves
2 tbsp Fresh parsley
* 2 tbsp Drained yogurt (from yogurt preparation)
Preparation
Yogurt Preparation:
Place 2 cups low-fat yogurt in a colander lined with cheesecloth. Strain over a medium-sized bowl until yogurt is reduced by half (about 3-4 hours). The yogurt will have a thick, cheeselike consistency.
Dip Preparation:
In a blender, combine tarragon wine vinegar, chopped green onion, peeled garlic, anchovy paste, chopped tarragon leaves, parsley and 2 Tbsp of drained yogurt. Process until blended.
Pour blender ingredients into a serving bowl, add remaining yogurt and stir until the mixture turns green throughout. Serve with toasted whole-wheat pita wedges and chopped vegetables.
Cook's Notes
Serving size: 2 Tbsp dip, 1/2 pita, 2 baby carrots and 1 celery stalk
Nutrition Information
Calories: 151
;
Total Fat: 3 g
;
Saturated Fat: 2 g
;
Polyunsaturated Fat: 0 g
;
Carbohydrates: 23 g
;
Protein: 6 g
;
Vitamin A: 1711 IU
;
Vitamin C: 4 mg
;
Calcium: 147 mg
;
Sodium: 211 mg
;
Iron: 1 mg
;
Fiber: 1 g