CHIP Tip No. 6: Tofu Veggie Dip
from CHIP Clinical Manager Amy Lister, R.D.

Always try to have plenty of fresh vegetables clean, cut and ready to snack on. This will help you make healthy snack choices that give you energy until your next meal. The following tofu dip recipe is great to keep on hand for a healthy, low-calorie accompaniment to your favorite fresh-cut vegetables (or whole grain crackers or pita chips). Serve in a hollowed-out purple cabbage for an attractive hors d'oeuvre the next time you have friends over!

Tofu Veggie Dip
One 12-oz. package lite, firm silken-style tofu
2 heaping tablespoons non-fat mayonnaise, non-fat plain yogurt or non-fat sour cream (soy versions available)
Finely chopped assorted vegetables, such as carrots, onion, green onions and celery (pick your favorites)
Dash of hot sauce
1 garlic clove, minced
Lemon pepper, onion powder, garlic powder, pepper to taste

• Mash tofu with a fork and stir in mayonnaise, yogurt or sour cream.
• Add vegetables, hot sauce and garlic
• Add the assorted seasonings to taste.
• Mix all ingredients and refrigerate for at least one hour before serving. Make the night before to allow the tofu to fully absorb the flavors of the seasonings.

Serve with assorted cut vegetables, whole wheat crackers or whole wheat pita chips.

Nutritional information per 1/4 cup serving: 30 calories, .5 gm fat, 3 gm protein, 3 gm carbohydrate, 0 fiber, 45 mg sodium

This recipe was adapted from Kay Buettner’s recipe for Tofu Vegetable Dip.