Avocados are a good source of monounsaturated fat, which may help reduce your risk of heart disease and stroke. This recipe is also packed with protein and vegetables, making it a much healthier switch from the usual saturated fat-heavy french onion dip.
Number of servings: 7
Ingredients
1/2 medium avocado, seeded and peeled
1 cup low-fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup sliced green onions
1/4 cup shredded carrots
1 tablespoon fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds
Directions
Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with broccoli florets, cucumber slices and melba toast rounds.
*Recipe courtesy of the Centers for Disease Control and Prevention, www.fruitsandveggiesmatter.gov
Nutrition Facts
Serving size 1/7 of recipe: Calories 120, Total Fat 3g, Saturated Fat 1g, Cholesterol 5mg, Sodium 320mg, Total Carbohydrate 17g, Dietary Fiber 3g, Protein 8g
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