Party dips don't have to be fattening

Good for you

December 04, 1991|By Sherrie Ruhl | Sherrie Ruhl,Evening Sun Staff

RAW VEGETABLES, CUT into bite-size chunks, make healthy, low-calorie party fare. Low calorie, that is, until they are drenched in a fat-laden dip.

These healthy, creamy dips are from "The Chez Eddy Living Heart Cookbook" edited by Babette Fraser; Prentice Hall Press -- 1991, $25.

Guacamole Dip

1 fully ripened avocado

1/4 cup low-fat cottage cheese

1 tablespoon lime juice

1 1/2 teaspoons garlic powder

2 teaspoons minced scallions

Halve, seed and peel avocado. Cut into chunks. Place in food processor with remaining ingredients. Process until smooth, cover tightly and refrigerate. Place avocado seed in dip to prevent darkening.

One tablespoon has 32 calories, 0 protein, 2 grams carbohydrates, 3 grams fat, 0 cholesterol and 16 milligrams sodium.

Three Herb Dip

4 sprigs fresh parsley

6 tablespoons reduced-calorie mayonnaise

6 tablespoons nonfat yogurt

1/2 teaspoon fresh chervil, finely chopped

2 teaspoons fresh tarragon, finely chopped

1/2 shallot, peeled and chopped (1 green onion can be substituted)

1/2 teaspoon lemon juice

Pinch black pepper

Rinse parsley and chop finely. Wrap parsley in tea towel -- don't use terry-cloth or cheese-cloth -- twist and wring, squeezing parsley juice into bowl. Reserve parsley for garnish. Whisk all remaining ingredients together, adding parsley juice at end. Chill before serving.

One tablespoon has 20 calories, 0 protein, 0 carbohydrates, 2 grams fat, 2 milligrams cholesterol and 37 milligrams sodium.

Cucumber Yogurt Dip

1/2 cup nonfat yogurt

1 teaspoon lemon juice

1 small clove garlic, minced

2 tablespoons fresh parsley, finely chopped

1 teaspoon chives, minced

Pinch red pepper flakes

1/2 teaspoon Dijon mustard

1/2 teaspoon fresh cilantro, finely chopped

1/2 cup cucumber, peeled, seeded and finely chopped

Put all ingredients, except cucumber, in bowl; blend well with whisk. Fold in cucumber, stirring to combine and refrigerate for up to three days.

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