| Preparation: | 0 min |
| Cook Time: | 0 min |
| Total Time: | 0 min |
| Serves: | 7 |
Ingredients
- 1.0001 medium Fresh California Avocado, seeded and peeled
- 1.0001 Tbsp. fresh lemon juice
- 1.0001 cup 1% lowfat cottage cheese
- 0.250¼ cup nonfat mayonnaise
- 0.750¾ cup plain nonfat yogurt
- 4.0004 green onions, thinly sliced (about 1/2 cup)
- 0.250¼ cup carrots, shredded (about 1/2 med. carrot)
- 1.5001 ½ cup broccoli florets
- 1.0001 cup cucumber slices
- 28.00028 Melba toast rounds
Instructions
- Dice avocado into small pieces, toss with lemon juice and set aside.
- In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth.
- Add cottage cheese mixture to avocado, gently stirring in onions and carrots.
- Cover and chill.
- Serve with vegetable crudite and melba toast rounds, allowing 1/2 cup vegetables, 4 melba toast rounds and 8 tbsp. dip per serving.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
Nutrition information per serving
Per Serving (1/2 C vegetable crudite, 4 melba toast rounds, 1/2 C dip): 186 calories; 4.5 g fat; 252 mg sodium; 22% calories from fat.
People who eat more generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.
This recipe meets the following Produce for Better Health Foundation (PBH) Fruits & Veggies–More Matters® program criteria. Per Serving, each serving must contain at least one serving of fruit or vegetables per 250 calories; added sugars cannot exceed 15% of total calories; total fat is ≤35% of total calories, saturated fat is <10% of calories, trans fat is <0.5g per serving; contain ≤600 mg of sodium; and offer ≥0.014g/kcal naturally occurring fiber (28g of fiber/2000 calories).