Potato Garlic Dip (Skordalia)

Reposted from CleanEatingMag.com

By Diane Welland, MS, RD

First Line Therapy Servings:

1 Serving = 1/3 Cup

1/4 Nuts & Seeds (0.25), 1/2 Category 2 Vegetable (0.5), 1/2 Grain (0.5), 1/2 Oil (0.5)

Makes: 1 2/3 cups
Hands-on time: 20 minutes
Total time: 30 minutes

INGREDIENTS:

• 1 large Yukon Gold potato, peeled and cut into 1 1/2-inch pieces (Modified for First Line Therapy- original recipe called for baking potato)
• 1 cup loosely packed fresh parsley leaves
• 2 slices whole-wheat bread, slightly moistened with water
• 8 unsalted almonds, chopped (1 tbsp)
• 1 tbsp extra-virgin olive oil
• 2 tbsp fresh lemon juice
• 6 cloves garlic, crushed
• 1/8 tsp ground black pepper
• 1/4 cup nonfat plain Greek yogurt

INSTRUCTIONS:

1. Fill a small pot with water and bring to a boil over high. Add potato and cook until tender, about 15 minutes. Drain, reserving about 1 cup cooking liquid. Mash potato with a potato masher or back of a fork and set aside.
2. In the bowl of a food processor fitted with a standard blade, add parsley, bread and almonds and purée for about 15 to 20 seconds, until smooth. With motor running, pour in oil and lemon juice in a steady stream.
3. Gently mix bread mixture, garlic and black pepper into potatoes. Fold in yogurt. If necessary, thin mixture out with reserved cooking liquid, adding 1 tbsp at a time. Serve warm or at room temperature. Dip can be stored in refrigerator for 5 days.

Nutrients per 1/3-cup serving: Calories: 120, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Carbs: 16 g, Fiber: 2 g, Sugars: 1 g, Protein: 5 g, Sodium: 65 mg, Cholesterol: 0 mg

TIP:
If you find the garlic a bit too potent, try roasting the cloves first. They will become soft and velvety with a sweet, mellow flavor. Rub cloves with a bit of olive oil and wrap them together in aluminum foil. Bake in a 400˚F oven for 20 minutes, until soft.