Better-for-You Chip Dip

Here's an age-old classic - onion dip - but with a lot less fat. This one will let you dip again and again.

Makes: 2 1/4 cups

Preparation Time: 5 min

Ingredients

• 1 (15- to 19-ounce) can garbanzo beans (chick peas), drained and ½ cup liquid reserved
• 1/2 cup reduced-fat sour cream
• 1 envelope (1 ounce) onion soup mix
• 1 tablespoon fresh chopped parsley

Instructions

1. In a blender or food processor, purée the chick peas and 1/2 cup liquid until smooth and creamy.
    
2. In a medium bowl, combine remaining ingredients. Add puréed chick peas and mix well with a spoon. Serve immediately or store in the refrigerator in an airtight container until ready to use.

Nutritional Information

Calories 87, Total Fat 2g, Saturated Fat 1g, Cholesterol 5mg, Sodium 437mg, Carbohydrate 14g, Fiber 3g, Sugars 0 g, Protein 3g

Notes

If you don't have fresh parsley on hand, go ahead and use 1 teaspoon dried parsley flakes instead.