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YOGURT-MUSTARD DIP

A healthful, affordable recipe. Here's an easy snack with fresh vegetables and nonfat yogurt.

10 minutes
Serves: 8
 

INGREDIENTS

· 1 Tbsp chopped onion
· 2 Tbsp chopped sweet pickle (or relish)
· 2 Tbsp chopped fresh parsley (or fresh dill), use half as much for dried
· 1 Tbsp prepared mustard
· 1/2 tsp paprika (optional -- if you like a pink color)
· 1 cup nonfat plain yogurt
· 1 lb vegetables, raw or lightly steamed, any combination: green beans, cauliflower or broccoli florets (cut into small pieces), carrots (peeled and cut into sticks)
 

DIRECTIONS

1. Combine together onion, pickle, parsley, mustard, and paprika (optional).

2. Mix into yogurt.

3. Put dip in a small bowl in the middle of a large plate. Surround it with vegetables for dipping. Serve.

For a taste variation, try Curry Dip:
Substitute 2 tsp of curry powder for the mustard, add 1 Tbsp milk, and 1/8 tsp of sugar. Add 1 to 2 Tbsp raisins (optional).
 

Nutrients per serving: 2 Tbsp
Calories 22; Saturated Fat 0 g; Iron 0.1 mg; Protein 2 g; Cholesterol 0 mg; Calcium 64 mg; Carbohydrate 3 g; Vitamin A 5 RE; Sodium 70 mg; Total Fat 0.2 g; Vitamin C 2 mg; Dietary Fiber 0 g
 

USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun