Health

Midday Mezze

Midday-Mezze Travis Rathbone

Ingredients

  • 1 (2-oz) whole-wheat pita bread
  • 1/2 cup carrot sticks or baby carrots
  • 1/2 small cucumber, cut into spears
  • 1 cup cauliflower florets
  • 4 radicchio leaves
  • 3/4 cup fat-free plain yogurt
  • 1/4 cup fresh cilantro or mint, chopped
  • 1 tablespoon fresh lime juice
  • Kosher salt and freshly ground black pepper
  • 1 large tomato, chopped
  • 1/8 to 1/4 tsp crushed red pepper

Preparation


1. Split pita apart; tear each half into quarters. Toast and let cool.

2. Arrange the carrot, cucumber, cauliflower, and radicchio in a portable container. Store pita crisps in a plastic bag.

3. To make creamy dip: In a small portable container, stir together yogurt, cilantro, lime juice, and a pinch each salt and black pepper. To make spicy dip: In a second small container, combine tomato, red pepper, and a pinch each salt and black pepper. Refrigerate veggies and dips up to 2 days; keep pita at room temperature.


  • Prep Time:

  • Cool and creamy, chunky and spicy--two quick dips enliven crisp pita and veggies. Save time: Use store-bought plain pita chips and bagged baby carrots and cauliflower florets.
  • Yield: Makes 1 serving (serving size: 1 pita, 2 dips, and vegetables)

Nutritional Information

Calories per serving: 378
Fat per serving: 1.6g
Saturated fat per serving: 0.3g
Monounsaturated fat per serving: 0.2g
Polyunsaturated fat per serving: 0.5g
Protein per serving: 22g
Carbohydrate per serving: 78g
Fiber per serving: 12g
Cholesterol per serving: 4mg
Iron per serving: 4mg
Sodium per serving: 591mg
Calcium per serving: 388mg

Good to Know

Use any veggie combo with these cool and creamy and chunky and spicy dips.