Two Dips and Five Dippers
Looking for a quick and easy appetizer? Try making these two dips at home and serving them with a variety of vegetables and whole grain pitas. A healthy dish that is sure to impress your guests!
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Dip 1: Tzatziki
3 mediumÌýCucumbersÌý3 medium
½ tspÌýSaltÌý2 mL
2 cupsÌýPlain 1% M.F. yogurtÌý500 mL
2-3 clovesÌýGarlic, mincedÌý2-3 cloves
1 TbspÌýLemon juiceÌý15 mL
¼ tspÌýDried mintÌý1 mL
¼ tspÌýDried dillÌý1 mL
¼ tspÌýPepperÌý1 mL
Dip 2: Italian Bean Dip
1 – 14 ounce canÌýCannellini beans, drained and rinsedÌý1 – 398 mL can
2 clovesÌýGarlicÌý2 cloves
2 TbspÌýFresh lemon juiceÌý30 mL
1ÌýZest of one lemonÌý1
2 TbspÌýOlive oilÌý30 mL
¼ cupÌýFresh Italian parsley leaves (loosely packed)Ìý60 mL
¼ ÌýFreshly ground black pepperÌý1 mL
Five Dippers
8 smallÌýWhole wheat pita bread, cut into wedgesÌý8 small
2 ÌýRed bell peppers, cut into stripsÌý2
12ÌýBaby carrots, cut in half lengthwiseÌý12
8 stalksÌýFresh celery, cut into stripsÌý8 stalks
1 mediumÌýEnglish cucumber, cut into spearsÌý1 medium
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Directions:
Dip 1: Tzatziki
1.ÌýWash the cucumbers and cut them in half length-wise. With a spoon, scrape the seeds out of each half and discard.
2.ÌýGrate cucumbers and mix with salt in a strainer over a bowl. Let sit for 30 minutes.
3.ÌýPress on cucumber with the back of a large spoon to squeeze out liquid. Discard the liquid.
4.ÌýIn a bowl, mix the cucumber with the rest of the ingredients.
5.ÌýCover the bowl and chill until served.
Dip 2: Italian Bean Dip
1.ÌýPlace the beans, garlic, lemon juice, lemon zest, olive oil and parsley in food processor bowl.
2.ÌýPulse until the mixture is smooth. Add a few drops of water if mixture is dry.
3.ÌýSeason with pepper.
4.ÌýPut in bowl, cover and chill until served.
Five Dippers
1.ÌýArrange five dippers on serving dish. Serve with two dips.Ìý
Makes 12 servings (262 g)
Source: developed by Terry B. for Apple E-Parenting newsletter, Â鶹ӳ».
Per Serving: 160 calories, 4 g fat, (1 g saturated fat, 0 g trans fat), 270 mg sodium, 25 g carbohydrate, 7 g protein, 5 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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