Healthy Veteran Recipes: Greek Yogurt Ranch Dip

From our Healthy Teaching Kitchenranch2880

Trying to eat a healthy but don’t want to give up ranch? There’s light at the end of the tunnel! Regular ranch is pretty high in calories and carbohydrates but if you change the base ingredient of mayonnaise to Greek yogurt, you will barely taste the difference.

Greek yogurt (or strained yogurt) is low in calories and packed with calcium and live bacterial cultures. Because it is strained in the production process, it has a major advantage over regular yogurt, producing half the sugar content but double the protein. It is often used in the United States and Canada as a lower-calorie substitute for sour cream, making it a smart choice for low-carb dieters. The reduction in milk sugars and lactose from the straining process also helps many people who suffer from lactose intolerance.

Check out the is great recipe, from our healthy experts to your table,  that will help you create a healthy alternative to normal ranch that will be tasty enough to share with everyone who wants a dip. Enjoy!

Serving Size: 2 tablespoons

Ingredients:

  • 1 cup plain nonfat Greek yogurt
  • ¼ tsp garlic powder (or 1-2 cloves garlic, finely minced)
  • ½ tsp onion powder (or 2 Tbsp finely minced onion)
  • ½ tsp dried dill
  • Black pepper, to taste
  • Salt, to taste
  • Fresh chives for garnish (optional)

Preparation:

Combine all ingredients. Serve with vegetable sticks or whole grain crackers. To make a thinner consistency to use as a salad dressing,
stir in low fat or nonfat milk to reach desired consistency.

Nutritional Content without salt or added milk (per serving):

Calories: 22cal
Fat: 0g
Protein: 4g
Sodium: 86mg
Carbohydrates: 2g
Sugar: 1g

Compare to 2 tablespoons of dip made with leading brand of ranch seasoning and sour cream:

Calories: 60cal
Fat: 10g
Protein: 2g
Sodium: 247mg
Carbohydrate: 1g
Sugars: 1g

Find recipes like this and see live demonstration from our Healthy Teaching Kitchen every third Wednesday of the month at 12:30 pm in the PatriotCafé or at the VA Palo Alto Farmers’ Market (starting in April).

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