Mediterranean Layer Dip

Recipe Courtesy of Fresh Start Bariatric Cookbook by Sarah Kent MS, RDN, CD

Ingredients

10 ounces of plain, roasted red pepper or garlic hummus

1 diced tomato

½ cup diced cucumber

½ cup low fat plain Greek yogurt

½ lemon, seeded

¼ tsp ground paprika

1, 14.5 ounce can water packed artichoke hearts, drained, rinsed and chopped into ¼ inch pieces

½ medium red onion, chopped

¼ cup feta cheese crumbles

1 cup pitted Kalamata olives, finely chopped

2 Tbs chopped parsley

Directions

1.       In a 8x8 inch square dish, spread the hummus evenly along the bottom. Layer the tomato and cucumber over the hummus.

2.       Spoon the yogurt over the vegetables and spread it evenly using a rubber spatula. Squeeze the juice of the lemon over the yogurt. Sprinkle with paprika.

3.       Layer the chopped artichoke hearts, red onion, and feta cheese over the yogurt. Top with olives and parsley.

4.       Serve this dip with fresh vegetables, whole grain crackers, or whole grain pita chips.

 Nutrition

Per Serving (1/4 cup):

Calories: 93

Total Fat 5g

Sodium: 381 mg

Total Carbs: 8g

Sugar: 0g

Fiber: 2g

Protein: 4g