dunkin’ veggies and dips recipe

dunkin’ veggies and dips

dipping makes veggies fun—try these tasty dips for dinner, a snack, or a party!

Low-fat blue cheese dip:

¼ C reduced-fat blue cheese crumbles

¼ C fat-free sour cream

2 Tbsp light mayonnaise

Honey mustard dip:

¼ C honey

2 Tbsp brown mustard

2 Tbsp fat-free evaporated milk

1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

1 Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)

Tuscan white bean dip:

1 Tbsp olive oil

1 Tbsp garlic, chopped (about 3 cloves)

2 Tbsp onions, chopped

1 C low-sodium cannellini beans, rinsed

¼ C low-sodium chicken broth

1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

1 tsp fresh oregano, rinsed, dried, and chopped (or ¼ tsp dried)

Vegetables:

5 C assorted raw vegetables, rinsed and cut into bite-sized pieces as needed—such as baby carrots, celery sticks, broccoli florets, cauliflower florets, or cherry tomatoes

1. Combine ingredients for any (or all) of these three dips separately, and set aside (see note below).

2. Arrange vegetables on a platter, and serve with choice of dip.

 

Note: Tuscan white bean dip requires a mixer, masher, or big spoon to make the dip smooth. If you can’t find beans that are labeled “low sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help reduce sodium levels further.

Children can help make the dips and rinse the vegetables.

prep time:

5–10 minutes

for each dip

cook time:

none

yield:

4 servings

serving size:

1 Tbsp dip

(nutrients listed separately

for each dip and for

1½ C vegetables)

 

dunkin' veggies and dips (continued) each serving provides:

low-fat blue cheese dip (1 Tbsp):

calories 56

total fat 4 g

saturated fat 1 g

cholesterol 4 mg

sodium 145 mg

total fiber 0 g

protein 3 g

carbohydrates 3 g

potassium 22 mg

vitamin A 2%

vitamin C 0%

calcium 2%

iron 0%

honey mustard dip (1 Tbsp):

calories 71

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 46 mg

total fiber 0 g

protein 1 g

carbohydrates 19 g

potassium 86 mg

vitamin A 4%

vitamin C 4%

calcium 2%

iron 0%

tuscan white bean dip (1 Tbsp):

calories 87

total fat 4 g

saturated fat 1 g

cholesterol 0 mg

sodium 25 mg

total fiber 3 g

protein 3 g

carbohydrates 10 g

potassium 158 mg

vitamin A 2%

vitamin C 4%

calcium 0%

iron 6%

vegetables (1½ C mixed baby carrots, celery

sticks, broccoli florets, cauliflower florets, or

cherry tomatoes):

calories 42

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 77 mg

total fiber 2 g

protein 2 g

carbohydrates 9 g

potassium 456 mg

vitamin A 140%

vitamin C 80%

calcium 6%

iron 10%