LOW-FAT RANCH DIP

LOW-FAT RANCH DIP

Makes 2 cups
Provides 1 vegetable serving per ½ cup portion

This fabulous dip is full of cancer-fighting nutrients and it contains the secret of a good dip-texture. The secret is beans. It's true! Canned Great Northern beans can be pureed to a silky smoothness and then made into a delicious ranch-type dip.  Mix and serve with fresh spring vegetables like carrots, asparagus, and sugar snap peas. You'll get great taste with every bite.

1 15-ounce can Great Northern beans, rinsed and drained

¼ cup water

½ cup plain low-fat yogurt

½ teaspoon garlic powder or 1 tablespoon of roasted garlic
pinch cayenne pepper

¼ teaspoon pepper
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh parsley

¼ teaspoon dried tarragon

¼ teaspoon salt
1 tablespoon lemon juice

1. Whiz the beans and garlic in a blender, adding enough water to achieve the desired consistency. Blend for 2 full minutes to make it silky-smooth. Use a spatula to scrape the mixture into a medium bowl.

2. Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt and lemon juice. Serve in a bowl surrounded by spring vegetables such as sugar snap peas, tiny radishes, baby carrots, and lightly steamed baby new potatoes.

Nutritional Analysis per serving:
40 calories
less than 1 g fat
0 g saturated fat
8 g carbohydrates
246 mg sodium
2 g dietary fiber