No Fork Required

1 1/2 cups (8 ounces) crumbled feta cheese
1/2 cup plain low-fat yogurt
1/4 cup low-fat sour cream
1 tablespoon lemon juice
3 garlic cloves, minced
1/4 cup finely chopped fresh dill
1/2 teaspoon coarsely ground black pepper

1. Combine all ingredients in a blender or food processor; purée until smooth.
2. Transfer mixture to bowl and serve as a spread or a dip. Makes about 2 1⁄2 cups.


Recipe by Jon Ashton. "No Fork Required," Jan. 2009.

Per (1/4-cup) serving: 80 calories, 5g fat, 25mg chol., 4g prot., 3g carbs., 0g fiber, 270mg sodium.

2 tablespoons extra-virgin olive oil
1/4 cup minced onion
3 tablespoons finely grated peeled fresh ginger
3 garlic cloves, minced
1/4 cup white wine vinegar
1 cinnamon stick
1 (28-ounce) can diced tomatoes, drained
1 teaspoon ground cumin
1⁄8 teaspoon ground allspice
3 tablespoons honey
3 tablespoons chopped fresh cilantro
1/4 teaspoon salt
Coarsely ground black pepper

1. Heat oil in a saucepan over medium heat. Add onion; cook 3 minutes. Add ginger and garlic; cook, stirring, until garlic softens. Add vinegar and cinnamon stick; cook until reduced to a glaze, about 2 minutes.
2. Stir in tomatoes, cumin and allspice. Reduce heat to low; cook until most of liquid has evaporated, about 20 minutes. Remove and discard cinnamon stick. Add honey and cilantro; season with salt and pepper. Transfer mixture to a food processor and pulse to make slightly chunky dip. Makes about 2 1/2 cups.


Reipe by Jon Ashton, "No Fork Required," Jan. 2009.

Per (1⁄4-cup) serving: 60 calories, 3g fat, 0mg chol., 1g prot., 8g carbs., 1g fiber, 220mg sodium.