Halloween Dip

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(makes 2 cups, 720 g)

vegetable cooking spray
1/4cup (24 g) chopped scallions, including some green
1tablespoon (15 ml) curry powder
1/2teaspoon (2.5 ml) ground ginger
dash ground cinnamon
2cups (227 g) plain nonfat yogurt
1/4cup (36 g) finely chopped golden raisins
  1. Lightly coat a nonstick skillet with cooking. Add scallions and place over low heat. Sauté until onion is limp, about 5 minutes, stirring occasionally. Stir in curry powder, ginger, and cinnamon. Stir and cook for another 30 seconds, until spices are fragrant.
  2. Stir scallion-spice mixture into yogurt. Add raisins, mixing well. Transfer mixture to a serving dish. Serve with raw vegetables such as carrot sticks, celery sticks, sliced zucchini, cauliflower and broccoli florets, mushrooms, and slices of jicama.
Per 1/4 cup (70 g) serving plus 6 pieces of raw vegetables:77 calories (5% calories from fat), 6 g protein, 1 g total fat (0.1 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 1 g cholesterol, 67 mg sodium
Diabetic exchanges:1 carbohydrate (1/2 skim milk, 1 vegetable)

 

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