零食中等

Low Fat Ranch Dip

Name: Low Fat Ranch Dip
Prep time: 10 min
Total time: 10 min
Yield: 4
Ingredients: 1 can great northern beans; 1/4 cup water; 1/2 cup yogurt, low-fat plain; 1/2 teaspoon garlic powder; 1/8 teaspoon cayenne pepper; 1/4 teaspoon black pepper; 1 tablespoon chives; 1 tablespoon parsley; 1/4 teaspoon tarragon; 1/4 teaspoon salt; 1 tablespoon lemon juice

A blender transforms canned beans, herbs, and spices into this delectable ranch style dip!

10 min4 份

营养成分（每份）

每份数值 · 每份分量: 1/2 cup prepared dip, 1/4 of recipe (158g)

144

卡路里

10g

蛋白质

25g

碳水

脂肪

膳食纤维

糖

360mg

钠

饱和脂肪 0 g · 胆固醇 2 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

great northern beans
1 can · 15 ounce, rinsed and drained, low sodium
water
1/4 cup
yogurt, low-fat plain
1/2 cup
garlic powder
1/2 teaspoon
cayenne pepper
1/8 teaspoon
black pepper
1/4 teaspoon
chives
1 tablespoon · fresh, chopped
parsley
1 tablespoon · fresh, chopped
tarragon
1/4 teaspoon · dried
salt
1/4 teaspoon
lemon juice
1 tablespoon

步骤

1
Wash hands with soap and water.
2
Blend the beans and garlic in a blender, adding enough water for the desired consistency.
3
Blend for 2 minutes to make it silky smooth.
4
Use a spatula to scrape the mixture into a medium bowl.
5
Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt, and lemon juice. Serve in a bowl.

来源: USDA MyPlate Kitchen · National Cancer Institute (NCI) 5 A Day for Better Health Program

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