Cucumber Yogurt Dip Recipe Card

Cucumber Yogurt Dip Recipe Card

Ready in: 15 minutes |
Servings: 2 servings |
Cucumber, Dill

Ingredients:

  • 1/2 cup cucumbers, peeled & diced 
  • 1/2 tsp dill weed, dried
  • 2 cups plain low fat Greek yogurt
  • 1 packet (1 ounce) ranch seasoning (or use recipe below)

 

Homemade Ranch Seasoning

  • 1 teaspoon parsley, dried
  • ½ teaspoon black pepper 
  • 1 teaspoon table salt
  • ½ teaspoon dill, dried
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon thyme, dried

 

Notes: To make your own seasoning, use the recipe provided. If using fresh herbs instead of dried, triple the amount. For example, instead of 1 teaspoon of dried parsley, use 3 teaspoons of finely chopped fresh parsley 

Directions: 

Remember to practice food safety when cooking!

  1. Wash hands with soap and water. Gently rub produce under cold running water before using.
  2. Combine dill weed, Greek yogurt and ranch seasoning in a bowl. Mix well to combine everything
  3. Gently mix in the peeled and diced cucumbers
  4. Top off with a sprinkle of dried or fresh herbs 
  5. Serve cold and enjoy with your favorite vegetables, such as carrots, bell peppers and celery OR low sodium baked chips and crackers. It is best if eaten the same day it is prepared because the cucumber will release some water into the dip, making it a little runny

Ingredient Swaps:

  • Instead of cucumbers you can use bell peppers
  • Instead of dill weed you can use other herbs, such as cilantro, parsley, basil
  • Instead of greek yogurt you can use low fat sour cream
  • Instead of dried herbs you can use minced fresh herbs (use triple the amount)

Nutrition Facts:

Serving Size (74g)
Amount Per Serving
Calories: 60
Total Fat: 1g (1% Daily Value)
Saturated Fat: 1g (5% Daily Value)
Trans Fat: 0g
Cholesterol: 5mg (2% Daily Value)
Sodium: 270mg (12% Daily Value)
Total Carbohydrate: 3g (1% Daily Value)
Dietary Fiber: 0g (0% Daily Value)
Total Sugars: 2g

Includes 0g Added Sugars (0% Daily Value)
Protein: 6g
Vitamin D: 0%
Calcium: 6%
Iron: 0%

Potassium: 2%

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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For more information and recipes using kale and other produce, check out fruitsandveggies.org and recipes.heart.org/en