Spicy Cajun Onion Dip

Enjoy this easy to fix onion dip that’s enriched with Cajun seasoning! Serve with bell pepper, shrimp and pea pods for a tasty appetizer - ready in 30 minutes.

  • Prep Time 15 min
  • Total Time 30 min
  • Servings 5

Dip

3/4
cup plain low-fat yogurt
1/2
cup reduced-fat sour cream
3
medium green onions, chopped (3 tablespoons)
1 1/2
teaspoons Cajun seasoning
2
cloves garlic, finely chopped

Vegetables and Shrimp

1
medium red bell pepper, cut into 20 strips
1/2
lb fresh sugar snap pea pods, strings removed
20
cooked deveined peeled large (21 to 30 count) shrimp, thawed if frozen

  • 1 In small bowl, mix dip ingredients with wire whisk until smooth. Cover; refrigerate at least 15 minutes to blend flavors.
  • 2 Serve dip with bell pepper, pea pods and shrimp.

Expert Tips

Low-fat dairy ingredients and seasonings give you a flavorful dip; combining it with veggies and shrimp, you get a nice hit of vitamins, calcium and iron for less than 1 carb choice.

Want extra flavor? Increase the chilling time to 30 minutes.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
110
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
60mg
60%;
Sodium
250mg
250%;
Total Carbohydrate
9g
9%
(Dietary Fiber
2g
2%
  Sugars
6g
6%
),
Protein
9g
9%
;
% Daily Value*:
Vitamin A
30%;
Vitamin C
120%;
Calcium
15%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1/2
*Percent Daily Values are based on a 2,000 calorie diet.