Crudites with Three Dips
Few foods are healthier than raw vegetables, so serve these crudites with tempting low-fat dips for a starter. Or, for a light lunch, this recipe serves four. You can also offer fruit and whole-wheat pita bread for dipping.
Ingredients
- 450 g vegetable crudités baby carrots, zucchini sticks, baby corn (blanched in boiling water for 1 min), green beans (blanched 1 min), red and yellow pepper strips and broccoli florets
- Pesto-Yogurt Dip
- 1 cup fresh basil leaves firmly packed
- 1 garlic clove crushed
- 1 tbsp pine nuts
- 250 g yogurt plain, low-fat
- pepper to taste
- Fresh Herb Dip
- 170 g ricotta or cream cheese, reduced fat
- 1 green onion finely chopped
- 2 tbsp parsley finely chopped
- t tbsp chives finely snipped
- 1 tsp tarragon vinegar
- Italian-Style Tomato Dip
- 50 g sundried tomatoes (not oil-packed)
- 80 g cottage cheese reduced-fat
- 80 g yogurt plain, low-fat
- 1⁄2 cup fresh basil leaves firmly packed
- pepper to taste
Servings:
Units:
|
Ingredients
Servings:
Units:
|
Instructions
- To make the pesto-yogurt dip, use a blender or food processor to purée the basil, garlic and pine nuts to a paste. Work in the yogurt a spoonful at a time, until thoroughly combined. Add pepper to season. Transfer to a bowl, cover and chill until required.
- To make the fresh herb dip, stir all the ingredients together in a bowl until well blended. Cover tightly and chill until required.
- For the Italian-style tomato dip, place the sundried tomatoes in a heatproof bowl and pour over boiling water to cover them. Leave to soak for about 30 minutes or until the tomatoes are plump and tender. Drain the tomatoes well, then pat them dry and finely chop them.
- Purée the cottage cheese with the yogurt in a food processor or blender. Alternatively, press the cheese through a sieve and stir in the yogurt. Transfer to a bowl and stir in the tomatoes. Cover and chill until required.
- Just before serving the Italian-style tomato dip, finely shred the basil and stir in with pepper.
- Serve the bowls of dip on a large platter with the vegetable crudités arranged around them.
Recipe Notes
Per serving: 110 calories, 8 g protein, 4 g total fat, 1 g saturated fat, 12 mg cholesterol, 9 g total carbohydrate, 6 g sugars, 2 g fibre, 93 mg sodium
