A Spread that’s Tasty and Low-Cal

Posted 01/08/2013 | By HealthCorps

Spreads are notorious for harboring lots of calories, fat, and salt.  There are recipe solutions that allow you to create tasty and savory dips far without all the artery-clogging, high blood pressure inducing ingredients.  Here’s one that’s also rich in plant-based protein!!

Spinach and Cucumber Dip

½ cup finely chopped and seeded cucumbers

1 – 10 ounce package of frozen spinach, thawed with all the moisture squeezed out

1 – 12 ounce package of firm silken tofu

The juice of one lemon (seeds removed)

1 scallion minced

1 Tbsp. all purpose seasoning blend (Mrs. Dash is a great one)

¼ tsp. dried basil

Freshly ground pepper to taste

Spread the chopped cucumbers in one layer on top of several layers of paper towels. Cover with 2 layers of paper towels, and then place a heavy cutting board on top to flatten and squeeze out the moisture (about 20 minutes).

Place spinach in food processor and process till pureed and smooth.  Add tofu and all other ingredients except the cucumbers and process further till smooth but not completely pureed.  Transfer to bowl, add the cucumbers, mix well and refrigerate till ready to serve.  Great with celery stalks, baked crackers, baked pita chips.  Add cherry tomatoes to the platter for a burst of color.

Per 2 Tbsp. serving – 26 calories, 1 gram saturated fat, 13 mgs. of sodium, 2 grams carbohydrates, 1 gram fiber.

(Recipe from Today’s Dietician, November 2012)

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