Roasted Red Pepper Dip
(makes about 2 1/2 cups, 600 ml)
2 large red bell peppers, about 1 pound (480 g) total
1 large red onion, 8 ounces (240 g), peeled and sliced
2 large garlic cloves, peeled
1 cup (240 ml) plain nonfat yogurt
2 tablespoons (30 ml) minced fresh parsley
1/4 teaspoon (1.25 ml) hot pepper sauce
salt (optional) and freshly ground pepper to taste
- Preheat the broiler. Cut peppers in half lengthwise, discarding seeds and membranes. Place the peppers, cut side down, on a foil-lined baking sheet.
- Surround with onion and garlic. Broil for 10 minutes or until peppers are blackened. Immediately place peppers in self-sealing plastic bag. Seal and let stand for 15 minutes. Rinse peppers under running cold water, slipping off the peel.
- Place peeled peppers, onion, and garlic in a food process or blender. Process until finely chopped. Transfer mixture to a bowl and fold in remaining ingredients. Cover and chill until ready to serve. (May be made the day before.)
Per 2-tablespoon (30 ml) serving: 19 calories (4% calories from fat), 1 g protein, trace total fat (0 saturated fat), 4 g carbohydrate, 1 g dietary fiber, trace cholesterol, 10 mg sodium
Exchanges: free (for 2-tablespoon portion; if eating more, it becomes 1 vegetable)