If you’re a lover of warm, cheesy, salty dips that are packed with veggies, this recipe is worth a try. It’s heavy on veggies and by using a low-fat cottage cheese, it keeps the nutritional profile leaner while delivering the rich goodness you adore. Serve it warm with your favorite pita bread or slices of whole-grain baguette.
Tip: A steam-in-microwave bag of frozen broccoli is just about the perfect amount for this recipe. Cook it to the shortest time recommended by the food manufacturer for a nice balance between soft and crunchy.
Ingredients
- 2 cups broccoli florets
- 2 tsp. canola oil
- 1 garlic clove, minced
- 1 onion, chopped
- ¼ lb. mushrooms, chopped
- 1 cup low-fat cottage cheese
- ¼ tsp. pepper
Directions
- Steam broccoli (on the stove or in the microwave) until just tender. Drain.
- Heat oil in a small skillet over medium. Add garlic, onions, and mushrooms and cook until onion is just tender (5-6 minute).
- In food processor or blender, process cottage cheese until smooth. Add pepper and vegetables. Process until you’re happy with the texture.
Nutrition Facts
12 servings per container
Serving Size 50 g
| Amount per serving | ||
|---|---|---|
| Calories | 30 | |
| % Daily Value* | ||
| Total Fat 1g | 1% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 0.5g | ||
| Cholesterol 1mg | 0% | |
| Sodium 80mg | 3% | |
| Total Carbohydrate 2g | 1% | |
| Dietary Fiber 0.5g | 4% | |
| Total Sugars 1g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 1g | ||
| Protein 3g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 20.2mg | 2% | |
| Iron 0.2mg | 0% | |
| Potassium 100mg | 2% | |
| Vitamin A 19.9mcg | 2% | |
| Vitamin C 12mg | 15% | |
| Vitamin E 0.2mg | 0% | |
| Vitamin K 0.7mcg | 0% | |
| Thiamin 0mg | 0% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 1mg | 6% | |
| Vitamin B6 0.1mg | 6% | |
| Folate 14mcg | 4% | |
| Vitamin B12 0.1mcg | 4% | |
| Biotin 2.6mcg | 10% | |
| Chloride 112.2mg | 4% | |
| Pantothenate 0.3mg | 0% | |
| Phosphorus 44.3mg | 4% | |
| Iodine 5.2mcg | 4% | |
| Magnesium 5.8mg | 2% | |
| Zinc 0.2mg | 0% | |
| Selenium 3mcg | 6% | |
| Copper 0.1mg | 0% | |
| Manganese 0.1mg | 4% | |
| Chromium 0mcg | 0% | |
| Molybdenum 2.4mcg | 4% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Lowfat Cottage Cheese (cultured Pasteurized Grade A Skim Milk, Milk, Nonfat Milk, Contains Less Than 2% Of Each Of The Following: Whey, Salt, Maltodextrin, Guar Gum, Citric Acid, Carrageenan, Mono And Diglycerides, Locust Bean Gum, Potassium Sorbate And Carbon Dioxide (to Protect Freshness), Natural And Artificial Flavor, Vitamin A Palmitate, Enzyme), Broccoli, Mushrooms, Onion, Canola Oil, Garlic, Black Pepper.
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