Cheese Dip

When you and your friends have a "snack attack," get dipping with some cut up veggies and this low-fat recipe that's packed with calcium.

Serves 6

TOOLS:

measuring cup
medium mixing bowl
measuring spoons
blender or food processor
aluminum foil

INGREDIENTS:

1 12-ounce carton low-fat (1 percent) cottage cheese
1/2 cup plain nonfat or low-fat yogurt
1 1/2 teaspoons chopped fresh dill or 1/2 teaspoon dried dill
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon black pepper

DIRECTIONS:

1. Place all the ingredients in a blender or food processor. Blend until smooth, about 3 minutes.

2. Pour the mixture into a medium bowl and cover with aluminum foil. Place in the refrigerator and chill before serving.

Per 1/3-cup serving: Calories: 52; Total Fat: less than 1 gram; Saturated Fat: 0.4 grams; Sodium: 244 milligrams; Cholesterol: 3 milligrams.



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