Crudites and Dips Recipe

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Ingredients

Count

Nutrition

318

Calories

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Ingredients:

Serving

2/3 cup sour cream
2 scallions, finely chopped
1 tbsp lemon juice
2 ripe avocados, cut in half and chopped
2 tbsp mayonnaise
1 tsp finely chopped fresh cilantro leaves
2 tbsp sour cream
1 (15-oz.) can organic chickpeas, drained
juice of 1 lemon
1/3 cup light tahini paste
2 tbsp light olive oil, plus extra for drizzling
1 garlic clove, peeled and crushed
2 tbsp boiling water
sea salt , to taste
11 oz (about 2-3 medium) very ripe tomatoes
1 scallion, finely chopped
1 garlic clove, peeled and crushed (optional)
1 tbsp extra virgin olive oil
1 tbsp chopped fresh basil leaves
1 tbsp tomato ketchup
a little ground black pepper, to taste
carrot sticks
cucumber sticks
red bell pepper sticks
celery sticks
cherry tomatoes
blanched sugar snap peas or asparagus (cover with boiling water for 2 minutes , then drain under cold running water)
radishes
breadsticks , small or large
tortilla chips ( cool flavor or the blue corn variety)
beet , carrot , and parsnip vegetable chips
mini oat crackers or mini rice cakes
toasted pita bread sliced into strips
bagel chips (slice 2 organic bagels widthwise into 4 thin slices. brush with olive oil , and then bake at 150of for 10 minutes. break into pieces)
tortilla chips (cut 1 large tortilla into 8 slices. place on a baking sheet and cook at 350of for 10 minutes.)
sweet potato wedges (peel and cut 2 lbs sweet potatoes into wedges. place them in a roasting pan, toss in a tbsp of olive oil, and sprinkle with a tsp of paprika. cook for 35-40 minutes at 400of, turning a few times. these are great with the sour cream dip.)

Directions:

Make sour cream dip Lightly mix together all the ingredients. Don't over-stir, as the dip becomes runny quite quickly. This can be prepared the day before the party and kept in the fridge.
Make kid's guacamole Put the avocado, mayonnaise, and cilantro in a food processor and whiz until smooth. Turn into a serving bowl and stir in the sour cream. Push the avocado pits into the mixture to prevent discoloration, Remove before serving. This will keep in the fridge for up to a day.
Make hummus Put the chickpeas and lemon juice in a blender and work to a smooth purée. Add the tahini paste, olive oil, and garlic and blend until smooth. Scrape down the sides and add the boiling water. The consistency should be fairly loose and light. Taste and adjust seasoning if necessary, spoon into bowls and drizzle with a little olive oil. Will keep in the fridge for a couple of days.
Make tomato salsa Quarter and core the tomatoes and remove the seeds. Finely chop the tomatoes and put into a bowl. Add all the remaining ingredients and combine. Keep at room temperature until ready to serve. This will keep in the fridge for up to 3 days.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	318.01 Kcal (1331 kJ)
Calories from fat	223.66 Kcal
		% Daily Value*
Total Fat	24.85g	38%
Cholesterol	9.24mg	3%
Sodium	117.62mg	5%
Potassium	726.6mg	15%
Total Carbs	18.83g	6%
Sugars	6.67g	27%
Dietary Fiber	5.63g	23%
Protein	7.37g	15%
Vitamin C	31mg	52%
Iron	0.9mg	5%
Calcium	64.1mg	6%

Amount Per 100 g
Calories	112.02 Kcal (469 kJ)
Calories from fat	78.79 Kcal
		% Daily Value*
Total Fat	8.75g	38%
Cholesterol	3.26mg	3%
Sodium	41.43mg	5%
Potassium	255.96mg	15%
Total Carbs	6.63g	6%
Sugars	2.35g	27%
Dietary Fiber	1.98g	23%
Protein	2.6g	15%
Vitamin C	10.9mg	52%
Iron	0.3mg	5%
Calcium	22.6mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

7.6

Points
9

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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