Creamy Mexican Salsa Dip
By Fruits & Veggies - More Matters
This easy-to-fix dip combines the popular flavors of Mexico in a creamy snack that’s suitable for both vegetable and chip appetizers. Ready in only 30 minutes, this dip lets you easily add vegetables to your day while wallowing in a creamy decadence.

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  • Prep Time: 30 minutes (plus yogurt preparation time)
Category: Appetizers, Dips & Salsa
Serves: 6
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red

Ingredients

  • 3 cups low-fat plain yogurt, drained for 3 hours*
  • 4 oz. can chopped green chilies, drained
  • 1/4 cup prepared Mexican salsa
  • 1/4 cup finely chopped cilantro
  • 1 tsp. ground cumin
  • 1 tsp. dried oregano leaves, crushed
  • 1/4 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

Directions

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!



*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.

Nutritional Information

  • Calories:    108
  • Carbohydrates:    17g
  • Total Fat:    1.6g
  • Cholesterol:    8mg
  • Saturated Fat:   0.8g
  • Dietary Fiber:    3g
  • % of Calories from Fat:    13%
  • Sodium:    300 mg
  • Protein:    7g
  • Recipe 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.

 

 

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