Broccoli & Mushroom Dip

Number of Servings: 12 (50g)
Active Time: 20 min.
Total Time: 20 min.
Broccoli and Mushroom Dip

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

  1. Steam broccoli (on the stove or in the microwave) until just tender. Drain.
  2. Heat oil in a small skillet over medium. Add garlic, onions, and mushrooms and cook until onion is just tender (5-6 minute).
  3. 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 50g

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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