Low Fat Ranch Dip
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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
Instructions
- Wash hands with soap and water.
- 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.
Nutrition
| Calories | 148 |
|---|---|
| Protein | 10 g |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 2 mg |
| Sodium | 363 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 6 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: National Cancer Institute (NCI) 5 A Day for Better Health Program