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Defeat Diabetes Foundation

Defeat Diabetes
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Creamy Mexican Salsa Dip

The ever-increasing popular flavors of Mexico in a creamy snack dip for both vegetables and chips.

Source: Fruits & Veggies—More Matters™ recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Preparation time: 30 minutes

Serves: 6

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

3 cups low-fat plain yogurt, drained for 3 hours*
4 oz. can chopped green chilies, drained
Ľ cup prepared Mexican salsa
Ľ cup finely chopped cilantro
1 tsp. ground cumin
1 tsp. dried oregano leaves, crushed
Ľ cup finely chopped green onions
1 Tbsp. lime juice
1/8 tsp. salt
Black pepper, optional**
6 cups assorted snacking vegetables such as: baby carrots, cauliflower or broccoli flowerets, celery sticks, cherry tomatoes, cucumbers, zucchini sticks
tortilla chips, optional**
cilantro leaves, garnish

In a medium-sized bowl, combine the drained yogurt with all remaining ingredients for dip except salt and pepper. Allow to chill covered for 15 minutes or more. Before serving, adjust seasonings, if desired. Prepare all vegetables (please go to Carrot Tuna Vegetable Dip recipe in this category and see Cooking Tip for preparation of snacking vegetables.) Arrange on a large platter surrounding a medium-sized soup bowl. Optional: serve chips in basket.
When ready, spoon dip into center bowl, garnish with additional cilantro and serve. Enjoy, enjoy

*Chef's Note: When yogurt is placed in a coffee filter or cheesecloth-lined sieve (over a bowl) and allowed to drain for several hours, much of the extra moisture drains away, leaving a thicker consistency. The longer it is drained, the thicker it becomes, ultimately becoming the consistency of cream cheese. With its good nutrition and low-fat content, drained yogurt is a great base for many flavored snacking dips to accompany both vegetables and fruits. Occasionally, the term “yogurt cheese” is used to designate drained yogurt.

**Optional ingredients are not included in dietary analysis.

Each serving provides: An excellent source of vitamins A and C, and a good source of calcium, potassium and fiber.

Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 108	Carbohydrates: 17g
Total Fat: 1.6g	Cholesterol: 8mg
Saturated Fat: 0.8g	Dietary Fiber: 3g
% of Calories from Fat: 13%	Sodium: 300mg
Protein: 7g