Carrot Tuna Vegetable Dip
By Fruits & Veggies - More Matters
This tasty and satisfying kid-pleasing dip is great for the young grazers and a great sandwich spread.

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  • Prep Time: 30 minutes or less
Category: Appetizers, Dips & Salsa
Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, White, Green

Ingredients

  • 4 cups assorted snacking vegetables* such as: baby carrots, celery, cucumbers, cauliflower and/or broccoli florets, cherry tomatoes, zucchini, mushrooms
  • 1 celery stalk, chopped
  • 1/2 cup chopped carrots
  • 7 oz. can water-packed tuna, drained
  • 1/4 cup nonfat mayonnaise or creamy-style salad dressing
  • 2 tsp. prepared horseradish
  • 1/8 tsp. salt
  • 1/8 tsp. black pepper
  • 1/4 tsp. hot pepper sauce
  • 2 tsp. basil, crushed if dried, chopped if fresh
  • 1 large egg, hard-boiled and chopped

Directions

Select desired vegetables, wash, prepare,* and place in groups on serving platter, surrounding a small serving bowl. Cover all with plastic wrap and chill until ready to use. To prepare dip: place chopped celery and carrots in blender container and, using the pulse setting, chop until very fine.

 


Add drained tuna, mayonnaise, horseradish, salt and pepper, and hot pepper sauce and blend on MEDIUM and then HIGH speed until smooth. Stop blender and scrape sides if needed. Remove to serving bowl and stir in basil and chopped hard-boiled egg. Adjust seasonings if desired. Chill for 15 minutes and serve.




*Chef's Note: Most raw vegetables, such as carrots, celery, broccoli, zucchini, and cauliflower, slowly dry out on vegetable trays. Tomatoes, mushrooms, and cucumbers are a few that need no special attention. To enhance color and help prevent drying during service, try blanching the firmer vegetables. Simply place each color group, working light to dark, in active boiling water for 5 to 15 seconds, being careful not to cook the vegetables, and then plunge directly into cold, icy water. When fully cooled, drain well and arrange on serving platter. The blanched vegetables will remain crisp and brilliant in color.

 

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

Nutritional Information

  • Calories:    118
  • Carbohydrates:    10g
  • Total Fat:    2.5g
  • Cholesterol:    67mg
  • Saturated Fat:   0.7g
  • Dietary Fiber:    3g
  • % of Calories from Fat:    19%
  • Sodium:    438 mg
  • Protein:    14g
  • 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 & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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