Skinny dip!

Written by Lauren Graf   

Let’s face it: Most cheesy dips will make any vegetables or fiber crackers taste great. But it’s easy to go way overboard on calories, fat, and salt if you don’t watch the portion size carefully. Truthfully, my appetite is never satisfied with the 2 tablespoons that most dips list as a serving size, so I’ve created a lighter dip that I can eat more of! Bonus: It’s perfect for a hot summer day.

The ingredients are similar to tzatziki, with a cheesy twist. Since it’s yogurt-based, it’s a great way to get a healthy dose of probiotics. This good bacteria, which is found in yogurt, enhances your immune system and helps keep your digestive system running smoothly. Another unique thing about this dip? You don’t have to stick to measly portion sizes. Even if you eat twice the serving size — a generous 6 tablespoons — you’ll only consume about 90 calories and 110 mg of sodium. You’ll get about 8 grams of protein and 10% of your daily need of calcium, too! Enjoy!

Yogurt Cheese Dip

Serves: 8

Total Time: 20 minutes


Ingredients:

• 4 tablespoons whipped cream cheese or reduced-fat cream cheese
• 10 ounces 2% Fage Greek Yogurt
• 2 tablespoons Parmesan cheese
• 2 teaspoons dried chives
• 3 cloves garlic, minced
• 1 tablespoon chopped onion

Instructions:

1. Combine all ingredients and blend well with a spoon.
2. Refrigerate for 12 hours or overnight, allowing flavors to marry. Serve with fresh vegetables or fiber crackers.

Nutrition content:
Per serving (3 tablespoons): 45 calories, 3 g fat, 1.5 g saturated fat, 2 g carbohydrate, 4 g protein, 53 mg sodium, 55 mg calcium (5.5 % daily need)