Healthified Greek Layered Dip - 12g Carbs, 2g Fiber, 3g Sugar
From: www.eatbetteramerica.com
You'll love this much better-for-you appetizer updated with fat-free ingredients, extra veggies and baked whole wheat pita chips.
Recipe Tip - -
What is "Healthified"?
We've replaced ingredients with great-tasting alternatives to create
better-for-you recipes that are just as yummy as the originals.
Substitution - -
You can substitute any kind of olive you like. Why not scout the olive
bar at your grocery store and pick out a new variety?
Special Touch - -
For a different flavor twist, look for hummus with added ingredients,
such as roasted garlic.
70% less fat
54% fewer calories
48% less sodium than the original
Prep Time: 20 min
Start to Finish: 20 min
Servings: 12
Serving Size: 1/4 cup dip, 2 chips and 4 veggies each
2 whole wheat pita (pocket) breads (6 inch)
Cooking spray
1 container (7 or 8 oz) plain hummus
1 container (6 oz) Yoplait Greek Fat Free plain yogurt
1 Tbsp chopped fresh parsley
1 tsp fresh lemon juice
1/8 tsp pepper
1 medium plum (Roma) tomato, seeded, chopped
1/3 cup pitted kalamata olives, quartered
1/3 cup finely chopped seeded cucumber
1/2 cup crumbled feta cheese (2 oz)
1/4 cup chopped green onions (4 medium)
1 tsp olive oil
1/2 medium cucumber, sliced
1 medium green or red bell pepper, cut into strips
Heat oven to 350 degrees F.
Split each pita bread horizontally to make 2 rounds. Cut each round
into 6 wedges. Arrange on ungreased large cookie sheet, rough surface
up. Spray with cooking spray (about 5 seconds).
Bake 8 to 10 minutes or until golden brown and crisp; cool.
Meanwhile, spread hummus on shallow serving platter or in pie plate.
In small bowl, mix yogurt, parsley, lemon juice and pepper; spread evenly
over hummus. Top with tomato, olives, chopped cucumber, feta cheese and
onions. Drizzle with olive oil.
Servings: 12
Serving Size: 1/4 cup dip, 2 chips and 4 veggies each
Nutrition per Serving:
100 Calories, 40 Calories from Fat, 4 1/2g Total Fat, 1g Saturated Fat,
0g Trans Fat, 5mg Cholesterol, 270mg Sodium, 12g Total Carbs,
2g Dietary Fiber, 3g Sugars, 4g Protein
Vitamin A 4%; Vitamin C 20%; Calcium 6%; Iron 4%
Exchanges: 1/2 Starch, 1/2 Skim Milk, 1/2 Fat
Carbohydrate Choices: 1
