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Veggie Dip

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Veggie Dip
En Español

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  • Makes: 8 servings

Cottage cheese is the key to this easy veggie dip. Try with different spices to suit your taste.

Ingredients

  • 1 cup cottage cheese
  • 1 tablespoon onion (chopped very fine)
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 2 teaspoons parsley flakes

Directions

1. Measure cottage cheese and put in bowl or blender.

2. Beat with a fork or mixer, or in a blender, until cottage cheese is smooth.

3. Add the other ingredients. Stir together.

4. Store the dip in the fridge for 1 to 2 hours to let the flavors blend.

Notes

Serve with slices of row vegetables such as carrots, celery, cucumbers, zucchini, broccoli, turnips, cauliflower, or green pepper.

Try adding 1/4 teaspoon of black pepper and 1/2 teaspoon dried dill week for extra flavor. Source: Colorado State University. Eating Smart Being Active Recipes.

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network
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Nutrition Information

Serving Size: 2 tablespoons dip, 1/8 of recipe (30g)
Nutrients Amount
Total Calories 27
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 4 mg
Sodium 169 mg
Carbohydrates 1 g
Dietary Fiber 0 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 24 mg
Iron 0 mg
Potassium 35 mg
N/A - data is not available
Nutrients Amount
Total Calories 27
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 4 mg
Carbohydrates 1 g
Dietary Fiber 0 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 24 mg
Potassium 35 mg
Sodium 169 mg
Copper 10 mcg
Iron 0 mg
Magnesium 3 mg
Phosphorus 43 mg
Selenium 3 mcg
Zinc 0 mg
Vitamins
Vitamin A 10 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 0 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 2 mcg
Folate 4 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 5 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups

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