1,001 Low-Fat Vegetarian Recipes

1¼ pounds zucchini, cut into 1-inch pieces
1 small onion, cut into wedges
2 garlic cloves, peeled
⅓ cup fat-free plain yogurt
2 tablespoons finely chopped parsley
Lemon juice, to taste
Salt and cayenne pepper, to taste
Dippers: Assorted vegetables and crackers

ROASTED ZUCCHINI AND GARLIC SPREAD

Per Serving:
Calories: 169
% of calories from fat: 21
Fat (gm): 4
Saturated fat (gm): 0.7
Cholesterol (mg): 25.4
Sodium (mg): 703
Protein (gm): 11.6
Carbohydrate (gm): 23.3
Exchanges:
Milk: 0.0
Vegetable: 0.0
Fruit: 0.0
Bread: 1.5
Meat: 1.0
Fat: 0.0
1. Coarsely mash avocado in small bowl; mix in onion, jalapeño chili, and cilantro. Season to taste with salt and pepper.

Guacamole

Makes about ⅔ cup
1 medium avocado, peeled, pitted
½ each: finely chopped small onion, jalapeno chili
1-2 tablespoons finely chopped cilantro
Salt and white pepper, to tas

1 can (15 ounces) pinto beans, rinsed, drained
¾ cup finely chopped onion
2 cloves garlic
½ jalapeño chili, minced
3 tablespoons finely chopped cilantro
1 large tomato, chopped
½ medium avocado, peeled, pitted, chopped
Salt and pepper, to taste
Baked tortilla chips
Per Serving:
Calories: 50
% of calories from fat: 25
Fat (gm): 1.4
Saturated fat (gm): 0.2
Cholesterol (mg): 0.0
Sodium (mg): 114
Protein (gm): 2.1
Carbohydrate (gm): 7.7
Exchanges:
Milk: 0.0
Vegetable: 0.0
Fruit: 0.0
Bread: 0.5
Meat: 0.0
Fat: 0.5

12 servings (about 2 tablespoons each)

Avocado and tomato brighten this well-flavored bean dip. Increase the amount of jalapeño chili if you dare!

PINTO BEAN AND AVOCADO DIP

Nutritious black beans are a great source of folate.

12 servings (about 2 tablespoons each)
½ cup thinly sliced green onions
1-2 cloves garlic, minced
1 can (15 ounces) black beans, rinsed, drained
¾ cup (3 ounces) shredded reduced-fat
Cheddar cheese
¼ teaspoon salt
⅓ cup vegetable broth, or water
1-2 tablespoons finely chopped cilantro
Baked tortilla chips
Per Serving:
Calories: 51
% of calories from fat: 31
Fat (gm): 2.4
Saturated fat (gm): 1.5
Cholesterol (mg): 7.4
Sodium (mg): 240
Protein (gm): 3.3
Carbohydrate (gm): 5.4

MEXICAN BEAN DIP