Dips and Sauces Featured Recipes — 13 June 2015

Spread the love with this spicy, smoky, healthy, and tangy condiment that uses only four ingredients!

 By: Jodie Shield, RDN

Summer is here! Time to fire up the grill and host a barbecue with family and friends. If hamburgers are on the menu, you’ve got to try this sauce – it’s one “hot” condiment! With only a few ingredients, you can create a spread that’s spicy, earthy, smoky, and healthy. Skip the sour cream and use Greek yogurt for a thick, creamy, and perfectly tangy flavor. Plus, Greek yogurt contributes extra protein and calcium. Adding garlic is optional. Chipotle Mayonnaise also makes a delicious dip for veggies, and it’s a perfect topping for tacos and fajitas. For more easy and healthy recipes to grill, be sure to try my Tropical Flank Steak, Pineapple Chicken Kebobs, and 3 Mustard Pork Chops. I recently added all of these recipes to my iTunes app Time To Eat Healthy – Homemade Meals in Minutes.

Chipotle Mayonnaise

16 servings

Prep Time = 10 minutes

Cooking Time = 0 minutes

Ingredients:

½ cup mayonnaise made with olive oil

¼ cup Greek yogurt, plain, nonfat

2 chipotle chilies from 1 can of chipotles in adobo sauce

2 tablespoons freshly squeezed lime juice

 Steps:

  1. Place mayonnaise, Greek yogurt, chipotles, and lime juice in blender. Puree until smooth and chipotles are completely chopped.
  2. Pour mixture into airtight container, cover, and store in refrigerator until ready to use.

Nutritional Information per (tablespoon) Serving: 22 calories, 0 grams protein, 2 grams carbohydrate, 2 grams fat, 0 grams saturated fat, 2 milligrams cholesterol, 0 grams fiber, 74 milligrams sodium

 

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About Author

Jodie
Jodie

Jodie Shield, M.Ed., R.D., L.D.N.
Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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