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Smoked Salmon Dip


    Smoked Salmon Dip

    Using thick Greek yogourt and low-fat sour cream means there is nothing fishy about the calorie count of this dip. Serve alongside cucumber slices or pieces of toasted rye or pumpernickel bread.


    Better for you: Smoked salmon helps you reel in a boatload of heart-healthy omega-3 fatty acids. Greek yogourt provides about twice the protein as traditional versions.

    2/3 lb (300 g) smoked salmon 
    1/2 cup (125 mL) plain, 0% milk fat Greek yogourt
    1/2 cup (125 mL) low-fat sour cream
    Juice of 1/2 lemon
    2 Tbsp (30 mL) chopped dill
    1 Tbsp (15 mL) prepared horseradish
    1 Tbsp (15 mL) capers 
    1/4 tsp (1 mL) black pepper
    2 Tbsp (30 mL) chopped chives

    Place salmon, yogourt, sour cream, lemon, dill, horseradish, capers, and black pepper in food processor and blend until smooth. Place dip in serving bowl and garnish with chives.

    Serves 8.

    Each serving contains: 79 calories; 9 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 2 g total carbohydrates (1 g sugars, 0 g fibre); 341 mg sodium

    source: "Take a Dip", alive #362, December 2012


    Smoked Salmon Dip




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    Yogurt Marinated Chicken with Lemon and Cilantro

    Yogurt Marinated Chicken with Lemon and Cilantro

    Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold. Marinade mentions Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.