November 7, 2012

I’m Back Broccoli Dip

Low-Sodium Broccoli Dip

So I had a heart-to-heart with a bushel of broccoli the other day. And here’s the deal — it’s tired of artichoke and onions getting all the attention. Understandable.

And with all the football games and family gatherings coming up I figured this was a good time to switch things up a bit and show those tiny little green trees some love. By whipping them into a dip, of course.

Now since this is my first post since bringing home my baby eggplant (pictures coming soon), I am a little rusty and I’ll have to keep this quick. But isn’t that what you’re looking for in a good low-sodium recipe? (Meaning speed, not rust). Well the answer is yes, that’s exactly what you want. Something that is fuss-free and extremely tasty. So let’s stop dilly dallying.

And beyond being really easy to make, what I love most about this new low-sodium snack is how just how gosh darn healthy it is. Not only in terms of being salt-free and low-sodium. But filled to the brim with vegetables and Greek yogurt. How can you argue with that?

Pair it with some sweet potato chips or even toasted tortillas, and you’ve got an appetizer that not only tastes good but will make you feel good too. Even if you eat the whole thing by yourself. Which I did.

Chow on.

LOW-SODIUM BROCCOLI DIP

serves 4, makes 2 cups of dip

Ingredients

  • 1 bushel broccoli or broccolini (about .5 lbs in weigh or 1 cup chopped up)
  • 1 cup FAGE Greek Yogurt
  • 2 tablespoons dried onion granules
  • 2 teaspoons dried dill
  • 1/2 teaspoon dried garlic granules (or garlic powder)
  • Pinch of cayenne, smoked paprika, or red chili pepper flakes (as desired)

Directions

The hardest part of the recipe happens at the very beginning of it: you have to steam your broccoli. Well, I guess you don’t have to but I think it will taste better if the greens get cooked. At least for a bit. So you can either fill a pot with a little water, put in a steam basket, put in the broccoli (stems and tree tops), put on a lid, and steam for 5 to 8 minutes over medium heat. Or, if you use a microwave, you can use one of the nifty plastic steamers and set the clock for 4 minutes. Either way, after heating, let the broccoli cool for 15 minutes minimum and then chop everything up into a fine dice.

Now it gets really easy. In a small bowl, simply mix the broccoli with all the other ingredients. Taste and add the cayenne, smoked paprika, and chili pepper flakes gradually and to your liking. Then place in the refrigerator until you’re ready to serve. And be sure to give guests credit or chips for dipping.

 + Sodium Count: Broccoli: 30mg per cup; Plain Greek yogurt:60mg per 6-ounce container, depending on brand

Oui, Chef November 7, 2012 at 1:55 pm

Love that you ate the whole thing by yourself….you go girl!

Mommy M November 7, 2012 at 2:05 pm

Welcome back , SG!!!! Love your wit, your wisdom, your recipes and you.

Christian Rene Friborg November 25, 2012 at 10:33 pm

Brocolli dip! YUM!

gwen January 25, 2013 at 9:29 am

recipe for broc dip

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