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Name: Spinach-Onion Dip
Prep time: 15 min
Cook time: 30 min
Total time: 15 min
Yield: 32
Cuisine: American
Ingredients: Fresh ground black pepper; 1 c Lowfat Cottage Cheese; 1 tb Lemon juice; 1 ts Salt; 10 oz Fresh Spinach; Or Frozen; 1/4 c Green Onions chopped; 1/2 c Plain Low-Fat Yogurt; Or; 1/2 c Chopped fresh parsley

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INGREDIENTS

Fresh ground black pepper
1 c Lowfat Cottage Cheese
1 tb Lemon juice
1 ts Salt
10 oz Fresh Spinach; Or Frozen
1/4 c Green Onions ; chopped
1/2 c Plain Low-Fat Yogurt; Or
1/2 c Chopped fresh parsley

Servings

INSTRUCTIONS

1. Trim stems and coarse leaves from spinach. Wash spinach. Cook, covered, over medium heat for 3 minutes or until wilted. (If using frozen, there is no need to cook.) 2. Thoroughly drain, squeezing out excess moisture; coarsely chop and set aside. 3. In a blender or food processor, process cottage cheese with lemon juice until blended. Add spinach, yogurt (or light sour cream), parsley, green onion, salt, and pepper to taste; process just until mixed. 4. Cover and refrigerate for at least 4 hours or overnight to blend flavours. Makes 2 1/4 cups/550 mL, or about 30 1-tbsp. servings. VARIATIONS: Parsley-Onion Dip: substitute 1 cup coarsely chopped fresh parsley for the spinach. Basil-Onion Dip: substitute 1/2 cup coarsely chopped fresh basil leaves for the spinach. Dill Dip: Substitute 1/4 cup coarsely chopped fresh parsley and 1/3 cup chopped fresh dill (or 1 Tbsp./15 mL dried dillweed) for the spinach. NOTES : Anne Lindsay, The Lighthearted Cookbook, Key Porter Books, Heart and Stroke Foundation of Ontario, 1988. ISBN 1-55013-068-4 Recipe by: Anne Lindsay, The Lighthearted Cookbook, p. 18 Posted to EAT-LF Digest by "Ellen Pickett" on Oct 2, 1998,

NOTES

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Spinach-Onion Dip

Fresh ground black pepper
1 c Lowfat Cottage Cheese
1 tb Lemon juice
1 ts Salt
10 oz Fresh Spinach; Or Frozen
1/4 c Green Onions chopped
1/2 c Plain Low-Fat Yogurt; Or
1/2 c Chopped fresh parsley

1. Trim stems and coarse leaves from spinach. Wash spinach. Cook, covered,  over medium heat for 3 minutes or until wilted. (If using frozen, there is  no need to cook.)    2. Thoroughly drain, squeezing out excess moisture; coarsely chop and set  aside.    3. In a blender or food processor, process cottage cheese with lemon juice  until blended. Add spinach, yogurt (or light sour cream), parsley, green  onion, salt, and pepper to taste; process just until mixed.    4. Cover and refrigerate for at least 4 hours or overnight to blend  flavours. Makes 2 1/4 cups/550 mL, or about 30 1-tbsp. servings.    VARIATIONS:    Parsley-Onion Dip: substitute 1 cup coarsely chopped fresh parsley for the  spinach.    Basil-Onion Dip: substitute 1/2 cup coarsely chopped fresh basil leaves for  the spinach.    Dill Dip: Substitute 1/4 cup coarsely chopped fresh parsley and 1/3 cup  chopped fresh dill (or 1 Tbsp./15 mL dried dillweed) for the spinach.    NOTES : Anne Lindsay, The Lighthearted Cookbook, Key Porter Books, Heart  and Stroke Foundation of Ontario, 1988. ISBN 1-55013-068-4    Recipe by: Anne Lindsay, The Lighthearted Cookbook, p. 18    Posted to EAT-LF Digest by "Ellen Pickett" <ellen@qnetix.ca> on Oct 2,  1998,

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Nutrition

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Serving Size: 1 Serving (18g)
Recipe Makes: 32 servings

Calories: 6
Calories from Fat: 1 (17%)

Amt Per Serving		% DV

	Total Fat 0.1g	0 %
	Saturated Fat 0g	0 %
	Monounsaturated Fat 0g
	Polyunsanturated Fat 0g
Cholesterol 0.3mg		0 %
Sodium 29.3mg		1 %
Potassium 15.5mg		0 %
Total Carbohydrate 0.5g		0 %
	Dietary Fiber 0.1g	0 %
	Sugars, other 0.4g
Protein 0.9g		1 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 6

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