Spinach Dip

Serves 12, 2 tablespoons per serving
Calories  48; Protein  2g; Carbohydrates  5g; Fiber  2g; Sugars 2g; Cholesterol  0mg; Total fat  2.5g, Saturated 0.5g, Polyunsaturated 0.5g, Monounsaturated 1.5g; Sodium 62mg. Dietary exchange: 1 vegetable, ½ fat

Use a variety of fresh vegetables as dippers for this peppery appetizer.

10-ounce package frozen chopped spinach
5 medium green onions (green and white parts), coarsely chopped
½ cup watercress, stems removed, or arugula
¼ cup fresh parsley, stems removed
8 ounces fat-free or light plain yogurt
1 medium avocado, chopped
1 ¼ teaspoons salt-free garlic seasoning
1/8 teaspoon pepper
1/8 teaspoon salt
1/8 teaspoon red hot-pepper sauce, or to taste

Prepare the spinach using the package directions, omitting the salt and margarine. Drain well and squeeze dry.

In a food processor or blender, process the spinach, green onions, watercress, and parsley until just blended; the mixture should be coarse. Transfer to colander to drain.

Put the remaining ingredients in the processor or blender. Process until smooth. Transfer to a medium bowl.

Stir the spinach mixture into the yogurt mixture. Cover and refrigerate for at least 1 hour.

For chunkier avocado in this dip, mash it with a fork instead of processing it. Stir the avocado into the yogurt mixture when you add the spinach.

This recipe is reprinted with permission from The New American Heart Association Cookbook Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.