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James Andrew

Healthy High-Protein Pool Dip

Prep Time 10 minutes
Total Time 10 minutes
Servings: 4
Course: Appetizer, Side Dish, Snack
Cuisine: American
Calories: 120

Ingredients
  

  • 1 cup nonfat plain Greek yogurt
  • 1 cup low-fat cottage cheese
  • 1 can 10 oz diced tomatoes with green chilies, drained
  • 1 tablespoon taco seasoning
  • 1 tablespoon ranch seasoning mix
  • 1 tablespoon fresh chives finely chopped (optional garnish)
  • Salt to taste
  • Black pepper to taste

Equipment

  • Medium mixing bowl
  • Fine mesh strainer
  • Rubber spatula or spoon
  • Measuring spoons
  • Food processor or blender (optional, for smoother texture)
  • Serving bowl

Method
 

Drain the Tomatoes
  1. Place the canned diced tomatoes with green chilies into a fine mesh strainer. Let them drain for at least 5–10 minutes, pressing gently with a spoon to remove excess liquid.
Prepare the Base
  1. In a medium mixing bowl, add the Greek yogurt and cottage cheese. Stir until combined. For an ultra-smooth dip, transfer the mixture to a food processor or blender and blend until creamy.
Add Seasonings
  1. Sprinkle in the taco seasoning and ranch seasoning. Mix thoroughly to evenly distribute the spices.
Incorporate Tomatoes
  1. Fold in the drained diced tomatoes gently, ensuring they are evenly dispersed without releasing excess liquid.
Season to Taste
  1. Add salt and black pepper as needed. Taste and adjust seasoning if necessary.
Chill (Optional but Recommended)
  1. Cover the dip and refrigerate for 20–30 minutes to allow flavors to meld.
Garnish and Serve
  1. Transfer to a serving bowl and sprinkle with chopped chives just before serving.

Notes

Nutritional Facts and Total Calories (Approximate)

Per serving (based on 6 servings):
  • Calories: 120
  • Protein: 14g
  • Fat: 2g
  • Carbohydrates: 6g
  • Fiber: 1g
  • Sugar: 3g
Nutritional values may vary depending on ingredient brands used.