Low-fat ingredients go into creamy, tasty dips

December 10, 1997|By Cooking Light

Dips are a must for entertaining, but they can be sneaky. A little dip here, a little dip there, and before you know it, the fat and calories have piled up like snow in a blizzard.

The following recipes, however, don't contribute to this dilemma: They're all flavorful, low-fat and surprising. Because of ingredients such as toasted walnuts, sun-dried tomatoes, sweet potatoes and tahini, they're far more interesting than the usual dips. To complete this healthful picture, do your dipping with baked tortilla chips, pita bread or bread sticks.

Dip, dip, hurrah!

Sun-Dried Tomato Dip

Yields 2 1/2 cups

1 (3-ounce) package sun-dried tomatoes, packed without oil (about 2 cups)

1/3 cup fresh basil leaves (do not substitute dried basil)

2 tablespoons balsamic vinegar

2 tablespoons Italian-style tomato paste

1 tablespoon olive oil

1/8 teaspoon salt

1/8 teaspoon pepper

1 (15-ounce) can white beans, drained

1 garlic clove, minced

pita chips or baked tortilla chips (optional)

Combine tomatoes and 1 cup boiling water in a bowl; let stand 15 minutes or until soft. Drain tomatoes in a sieve over a bowl, reserving 1/2 cup soaking liquid.

Place tomatoes, reserved soaking liquid, basil and remaining ingredients in a food processor; process until smooth. Serve with pita chips or baked tortilla chips, if desired.

Per 1 tablespoon serving: 21 calories (26 percent from fat); 0.6 gram fat (0.1 gram saturated, 0.3 gram mono-unsaturated, 0.1 gram polyunsaturated); 1 gram protein; 3.4 gram carbohydrate; 0.3 gram fiber; 0 cholesterol; 0.2 mg iron; 67 mg sodium; 7 mg calcium.

Roasted-Mushroom, Lentil and Walnut Pate

Yields 3 cups

2 cups water

1 cup dried lentils

1/4 cup balsamic vinegar, divided

1 (8-ounce) package cremini mushrooms

1 tablespoon diced shallots

2 garlic cloves, minced

3/4 cup coarsely chopped walnuts, toasted

1/2 cup chopped fresh basil

1/4 teaspoon salt

1/8 teaspoon white pepper

baked tortilla chips or pita bread (optional)

Preheat oven to 350 degrees.

Combine water and lentils in a small saucepan; bring to a boil. Reduce heat; simmer 20 minutes or until lentils are soft.

Combine 2 tablespoons vinegar, mushrooms, shallots and garlic in a bowl. Place mushroom mixture on a jellyroll pan, and bake at 350 degrees for 15 minutes.

Combine lentils, mushroom mixture, 2 tablespoons vinegar, walnuts, basil, salt and pepper in a food processor; process until smooth. Serve with baked tortilla chips or pita bread, if desired.

Per 1 tablespoon serving: 28 calories (39 percent from fat); 1.2 grams fat (0.1 gram saturated; 0.3 grams mono-unsaturated; 0.8 grams polyunsaturated); 1.8 grams protein; 3 grams carbohydrate; 0.7 gram fiber; 0 cholesterol; 0.5 mg iron; 13 mg sodium; 5 mg calcium.

Pub Date: 12/10/97

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