This tasty and satisfying kid-pleasing dip is great for the young grazers (and adults, too) and can also be used as a sandwich spread. Each serving provides an excellent source of vitamins A and C and a good source of folate, potassium and fiber.
Per Serving: 118 calories, 14 grams protein, 2.5 grams of fat, 10 grams of CHO, 3 grams of fiber, 438 mg sodium.
Preparation Time: 30 minutes or less
Serves: 4 servings
Ingredients
- 4 cups assorted snacking vegetables* such as: baby carrots, cucumbers, cauliflower and/or broccoli florets, cherry tomatoes, zucchini, and mushrooms
- 1 celery stalk, chopped
- ½ cup chopped carrots
- 7 oz. can water-packed tuna, drained
- ¼ cup nonfat mayonnaise or creamy-style salad dressing
- 2 tsp. prepared horseradish
- 1/8 tsp. salt
- 1/8 tsp. black pepper
- ¼ tsp. hot pepper sauce
- 2 tsp. basil, crushed if dried, chopped if fresh
- 1 large egg, hard-boiled and chopped
Instructions
Selected desired vegetables, wash, prepare,* and place in groups on serving platter, surrounding a small serving bowl. Cover all with plastic wrap and chill until ready to us. To prepare dip: place shopped celery and carrots in blender container and, using the pulse setting, chop until very fine.
Add drained tuna, mayonnaise, horseradish, salt and pepper, and hot pepper sauce and blend on MEDIUM and then HIGH speed until smooth. Stop blender and scrape sides if needed. Remove to serving bowl and stir in basil and chopped hard-boiled egg. Adjust seasonings if desired. Chill for 15 minutes and serve.
*Chef’s Note: Most raw vegetables, such as carrots, celery, broccoli, zucchini and cauliflower, slowly dry out on vegetable trays. Tomatoes, mushrooms, and cucumbers are a few that need no special attention. To enhance color and help prevent drying during service, try blanching the firmer vegetables. Simply place each color group, working light to dark, in active boiling water for 5 to 15 seconds, being careful not to cook the vegetables, and then plunge directly into cold, icy water. When fully cooked, drain well and arrange on serving platter. The blanched vegetables will remain crisp and brilliant in color.
Shopping List
- 4 cups assorted snacking vegetables* such as: baby carrots, cucumbers, cauliflower and/or broccoli florets, cherry tomatoes, zucchini, and mushrooms
- celery
- carrots
- 7 oz. can water-packed tuna
- nonfat mayonnaise or creamy-style salad dressing
- prepared horseradish
- hot pepper sauce
- basil
- 1 large egg
Credit: Recipe was developed for Produce for Better Health Foundations (PBH) by Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods. With permission: www.fruitsandveggiesmorematters.org.
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.
