Nothing makes a party quite like a spread of delicious chips and dips. But if you're grazing mindlessly—maybe watching the big game or chatting with friends—the calories and fat can quickly add up.
The good news is that there are ways to prepare your favorite dips while reducing calories and fat. Start with these fresh, colorful recipes from Elizabeth Somer, RD, coauthor of The Food & Mood Cookbook: Recipes for Eating Well and Feeling Your Best.
Lower-fat guacamole
8 servings, about 1/3 cup each
A half cup of regular guacamole has almost 200 calories, 86 percent of them from fat. Add a handful of chips and you may be eating the calorie equivalent of a Quarter Pounder. This recipe is genius: It substitutes green peas for most of the avocado but tastes like the real thing. Serve with baked corn tortilla chips. (To make your own, cut tortillas into eight wedges and bake at 350 degrees Fahrenheit or until crisp, about 9 minutes.)
- 1 1/2 cups thawed green peas
- 1 ripe avocado, peeled, pitted, and cut into 1/2-inch chunks
- 2 tablespoons fat-free mayonnaise
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon cumin
- 1/4 teaspoon chili powder
- 1 tablespoon canned diced green chilies
- 1/2 cup mild or medium salsa
- 2 tablespoons diced onion
- 1 medium tomato, diced
- Salt to taste
- 2 cloves garlic, minced
Combine all ingredients except garlic in a food processor or blender and blend until thoroughly mixed but not quite smooth. Stir in garlic.
1/3 cup serving: 49 calories, 2.3 g fat (0 g saturated fat)
Creamy artichoke dip
9 servings, about 1/4 cup each
This yummy zero-fat dip tastes just like the full-fat version. Serve with raw vegetables, whole-grain crackers, or baked pita wedges. (To make your own, split whole-wheat pitas in half and cut each half into eight wedges. Bake at 400 degrees Fahrenheit until crisp, about 8 minutes.)
- 1 14-ounce can water-packed artichoke hearts, drained, finely chopped, and pressed in strainer to remove excess liquid
- 3/4 cup fat-free cream cheese
- 1 clove garlic, minced
- 1/4 cup fat-free mayonnaise
- 1/4 teaspoon freshly-ground white pepper
- Salt to taste
Mix all ingredients together in bowl. Put half of mixture in a blender, puree until smooth, and return to bowl with remaining mixture. Mix well to combine.
1/4 cup serving: 58 calories, 0.5 g fat (0 g saturated fat)
5-layer Mexican-style dip
4 servings, about 3/4 cup each
This recipe cuts calories and fat without sacrificing flavor. Serve with baked corn tortillas (see guacamole recipe) and crunchy raw veggies (sliced jicama "chips" are particularly good).
- 2/3 cup salsa
- 1/3 cup diced tomatoes
- 4 tablespoons chopped fresh cilantro
- 1 8-ounce can fat-free refried beans
- 1/2 cup fat-free sour cream
- 1/2 cup grated reduced-fat cheddar cheese
- 1/4 cup thinly sliced green onions (use green tops only)
Spread refried beans in a 9-inch pie pan. Layer sour cream on top of the beans. In a small bowl, combine salsa, tomatoes, and cilantro. Spoon mixture over sour cream. Sprinkle with cheddar cheese and garnish with sliced green onion.
3/4 cup serving: 116 calories, 1.7 g fat (1 g saturated fat)
