Number of Servings: 7

Cups of Fruits and Vegetables Per Person: 0

Ingredients

    1/2 medium avocado, seeded and peeled
    1 cup low fat cottage cheese
    3/4 cup plain, non-fat yogurt
    1/2 cup sliced green onions
    1/4 cup shredded carrots
    1 Tbsp fresh lemon juice
    1/4 cup non-fat mayonnaise
    2 cups broccoli florets
    1 cup cucumber slices
    28 melba toast rounds

Directions

Dice avocado into small pieces, toss with lemon juice and set aside. In food processor
or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage
cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill.
Serve with vegetable cruditŽs and melba toast rounds, allowing ? cup vegetables,
4 melba toast rounds and 8 Tbsp dip per serving.

Nutrition Facts

Serving Size: 1/7 of recipe

Amount Per Serving
Calories 120 Calories from Fat 30
% Daily Value (DV)*
Total Fat 3g 5%
Saturated Fat 1g 3%
Cholesterol 5mg 2%
Sodium 320mg 13%
Total Carbohydrate 17g 6%
Dietary Fiber 3g 12%
Sugars 4g
Protein 8g
Vitamin A 30%
Vitamin C 40%
Calcium 8%
Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 0
Meat: 1
Milk: 0
Fat: 0
Carbs: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health:cdc.gov