Dips and Sauces

This post is all about some of my go-to dips and sauces. In the words of my dear friend Stacy, “if there’s dip, it’s a party!”

Pumpkin Pie Dip

(from skinnytaste.com)

INGREDIENTS:

  • 15 oz can pumpkin
  • 3/4 cup brown sugar (Splenda would work too)
  • 1 tsp vanilla
  • 1/8 tsp cinnamon
  • 1/8 tsp pumpkin pie spice (or more to taste)
  • 6 oz fat free Greek yogurt (I used Kroger brand)
  • 8 oz cool whip free (or Kroger brand fat free whipped topping)
  • cut up apples to dip

DIRECTIONS:

Mix pumpkin with brown sugar, vanilla and spices, blend well. Mix in yogurt. Fold in cool whip and chill in refrigerator until ready to eat. Makes about 6 cups. 3 points for 1/2 cup serving.

Tzatziki Sauce

(from skinnytaste.com)

INGREDIENTS:

  • 8 oz fat free greek yogurt
  • 1 small cucumber, peeled and seeded (1 cup grated and drained)
  • 1 clove garlic, crushed
  • 1 tsp lemon juice
  • 1 tbsp fresh dill, chopped
  • 1 tbsp fresh chives, chopped
  • kosher salt and fresh pepper

DIRECTIONS:

Strain yogurt using a metal strainer or a coffee filter for a few hours to remove as much liquid as possible. Set aside. Scoop seeds out of peeled cucumber with a spoon. Place cucumber in a mini food processor or grate with a box cheese grater. Drain the liquid from the  cucumber in ametal strainer and sprinkle with a little salt (this helps release the liquid). You may want to use the back of a spoon to help squeeze out any excess liquid. Combine strained cucumber, garlic, yogurt, salt, pepper, lemon juice, dill, chives and refrigerate for a few hours before serving. Makes about 2 cups. Store in refrigerator for about a week. ¼ cup is is 0 points! ½ cup is 1.

Bleu Cheese Dressing

(from skinnytaste.com)

INGREDIENTS:

  • 1/2 cup crumbled bleu cheese
  • 6 oz fat free yogurt
  • 1 tbsp light mayonnaise (I used olive oil mayo)
  • 1 tbsp lemon juice
  • 1 tbsp white wine vinegar
  • 1/8 teaspoon garlic powder
  • salt and freshly ground black pepper

DIRECTIONS:

Smash the blue cheese and yogurt together with a fork. Stir in mayo, lemon juice, vinegar, and garlic powder until well blended. Season to taste with salt and pepper. Makes 1 cup. 2 tablespoons is 1 point! It’s also really yummy with a baked buffalo chicken recipe I altered.

Baked Buffalo Chicken

INGREDIENTS:

  • 4 (4 ounce) chicken breasts
  • 1/4 cup hot sauce
  • 1 tablespoom vinegar
  • 1 tablespoon of parkay spray butter
  • 1 teaspoon dried dill (it called for celery seed but I didn’t have it)
  • 1/8 teaspoon pepper
  • 1/2 cup above blue cheese dressing 

DIRECTIONS:

Preheat oven to 400 degrees. Spray skillet with cooking spray. Add chicken and cook 4 minutes each side until browned. Place chicken in an 9X13 baking dish coated with cooking spray. Combine hot sauce and next 4 ingredients. Pour over chicken and bake uncovered for 25 minutes. Serve with bleu cheese dressing.

Okay so, bake buffalo chicken isn’t a dip, but it has a killer homemade buffalo sauce AND is best served with homemade bleu cheese dressing.

And then there is the ever faithful staple in my fridge – dry ranch + 16 oz of fat free sour cream = 1 pt per 1/4 cup! Never choke down boring raw veggies. If there’s dip, it’s a party! 

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