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CALIFORNIA AVOCADO GREEN ONION PARTY DIP
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Recipe Provided By the California Avocado Commission

Ingredients

  • 1.000 1
    medium Fresh California Avocado, seeded and peeled
  • 1.000 1 Tbsp.
    fresh lemon juice
  • 1.000 1 cup
    1% lowfat cottage cheese
  • 0.250 ¼ cup
    nonfat mayonnaise
  • 0.750 ¾ cup
    plain nonfat yogurt
  • 4.000 4
    green onions, thinly sliced (about 1/2 cup)
  • 0.250 ¼ cup
    carrots, shredded (about 1/2 med. carrot)
  • 1.500 1 ½ cups
    broccoli florets
  • 1.000 1 cup
    cucumber slices
  • 28.000 28
    Melba toast rounds

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Instructions

  1. Dice avocado into small pieces, toss with lemon juice and set aside.
  2. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth.
  3. Add cottage cheese mixture to avocado, gently stirring in onions and carrots.
  4. Cover and chill.
  5. 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).

Fruits & Veggies-More Matters

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