By Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator in Lancaster Co.
Try one of these recipes from Nebraska Extension if you need to bring an appetizer or side dish to a holiday gathering.
LOW-FAT SPINACH DIP
(Yield: 3 Servings)
• 6 ounces fresh spinach, gently rubbed under cold running water
• 1 teaspoon chili powder
• 1 teaspoon garlic powder
• 1/4 cup green onion, gently rubbed under cold running water, chopped
• 1 teaspoon lemon juice
• 1 cup plain non-fat Greek yogurt
1. Wash hands with soap and water.
2. Rinse and prepare produce.
3. Put fresh spinach in a skillet and sauté until wilted. Let cool.
4. Cut spinach into small pieces so it will distribute evenly throughout the dip.
5. Combine chili powder, garlic powder, green onion, lemon juice, yogurt and spinach.
6. Place in a serving dish; cover and refrigerate until ready to serve.
7. Serve with fresh vegetables or whole wheat crackers.
Note: Non-fat or low-fat sour cream can be substituted for Greek yogurt.
Nutrition Information: Serving Size (1/3 cup): Calories 70 Total Fat 0.5g Saturated Fat 0g Cholesterol 5mg Sodium 100mg Total Carbohydrates 7g Fiber 2g Total Sugars 3g, includes 0g Added Sugars Protein 10g Vitamin D 0% Calcium 10% Iron 10% Potassium 10% [Nutrition Software Used: ESHA Food Processor]
Source: Adapted from USDA Mixing Bowl
BROCCOLI SLAW WITH CRANBERRIES
(Yield: 11 servings)
• 1 (12 ounce) package broccoli slaw
• 1/2 cup green onions, gently rubbed under cold running water, chopped
• 1/4 cup almonds, slivered
• 3/4 cup dried cranberries
• 2 Tablespoons vegetable oil
• 1/4 cup vinegar
• 1/2 Tablespoon soy sauce, low sodium
• 2 Tablespoons honey
• 1 teaspoon ginger, ground
• 1 teaspoon garlic powder
• 1 teaspoon pepper
• Salt to taste
1. Wash hands with soap and water.
2. In a large bowl, combine broccoli slaw, onions, almonds and dried cranberries.
3. In a separate bowl, mix oil, vinegar, soy sauce, honey, ginger, garlic powder, pepper and salt (optional).
4. Toss dressing with salad.
5. Cover and refrigerate for at least 1 hour before serving.
Nutrition Information: Calories 90 Total Fat 4g Sodium 25mg Total Carbohydrates 13g Fiber 2g Protein 1g
Source: Adapted slightly from Get Fresh! Chickasaw Nation Nutrition Services