Recipe: Low Fat Ranch Dip

1 15-ounce can Great Northern beans, rinsed and drained
¼ C water
½ C plain low-fat yogurt
½ t garlic powder
Pinch cayenne pepper
¼ t pepper
1 T chopped fresh chives
1 T chopped fresh parsley
¼ t dried tarragon
¼ t salt
1 T lemon juice

1. Whiz the beans and garlic powder in a blender, adding enough water to achieve the desired consistency. Blend for 2 full minutes to make it silky smooth.
2. Use a spatula to scrape the mixture into a medium bowl.
3. Stir in the yogurt, cayenne pepper, chives, parsley, tarragon, salt, pepper, and lemon juice.
4. Serve in a bowl surrounded by vegetables, such as baby carrots, cauliflower, broccoli, sugar-snap peas, and celery.

Yield: 4 servings
Serving size: ½ cup

Each serving provides: Calories: 40, Total fat: 1 g, Saturated fat: 0 g, Sodium: 246 mg, Fiber: 2 g