Broccoli & Mushroom Dip

Number of Servings: 12 (50 g)
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 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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