Wednesday, July 23, 2014

Skinny Feta-Yogurt Dip




This vegetarian skinny dip is so easy to make and really fantastic tasting. It’s become my go-to dip since everyone loves it! So decadent tasting, it’s hard to believe it’s made with all fat-free ingredients except 1 tablespoon olive oil. The skinny for 1 tablespoon, just 33 calories, 1 gram of fat and 1 Weight Watchers POINTS PLUS. It will keep in the refrigerator for several days. So versatile, it’s great to serve for company and makes a terrific snack or even a spread for turkey, roast beef or vegetarian sandwiches.

Prep Time: 10 minutes

Ingredients for Dip:

1 (6oz) container fat-free feta cheese crumbled, see shopping tip
1 (6 oz) nonfat plain Greek yogurt, I love Chobani yogurt, see healthy benefits
2 tablespoons lemon juice
1 tablespoon olive oil
1 tablespoon water
½ tablespoon fresh garlic, minced
1 teaspoon dried oregano
¼ teaspoon red pepper flakes

Optional Ingredients for Dipping:

Assorted veggies such as bell pepper slices, carrots, cucumber, mini tomatoes and snap peas

Reduced-fat pita chips
Whole wheat pita bread, cut into triangles

Instructions

1. Add all dip ingredients to a mini chop, food processor or blender. Process until smooth. Scrape the sides and blend again.

2. Spoon dip into a small dish. Serve with assorted veggies, whole wheat pita bread triangles, reduced-fat pita chips. In addition, this spread makes a fabulous spread for sandwiches.

Makes 14 tablespoons

Healthy Benefits
All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.

Shopping Tips
Fat-free feta cheese is sold in most supermarkets and Trader Joe’s.
You’ll find Chobani Greek yogurt in most supermarkets or use your favorite.

Weight Watchers (old points) 1
Weight Watchers POINTS PLUS 1

SKINNY FACTS: for 1 tablespoon
33 calories, 1g fat, 4g protein, 2g carbs, 0g fiber, 117mg sodium, 1g sugar

FAT FACTS: for 1 tablespoon made using full fat ingredients
57 calories, 5g fat, 3g protein, 2g carbs, 0g fiber,140mg sodium, 1g sugar

Courtesy of www.skinnykitchen.com


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