Serve up a dip recipe that packs a dose of veggies with the carrot-onion dip.

Kate Ramos
Source: Better Homes and Gardens
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Chipotle Carrot-Onion Dip

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • In a large skillet heat oil over medium-high. Add onions and chopped carrots. Cook about 15 minutes or until onions are dark golden and starting to char and carrots are tender, stirring occasionally.

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  • Add garlic and chipotles; cook 1 minute more. Let cool completely.

  • In a medium bowl combine onion mixture, sour cream, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Chill, covered, overnight. Serve with Amaranth Crackers and vegetable dippers. Makes 20 servings.

Nutrition Facts (Chipotle Carrot-Onion Dip)

67 calories; 6 g total fat; 2 g saturated fat; 0 g polyunsaturated fat; 2 g monounsaturated fat; 13 mg cholesterol; 63 mg sodium. 77 mg potassium; 3 g carbohydrates; 1 g fiber; 2 g sugar; 1 g protein; 0 g trans fatty acid; 1645 IU vitamin a; 2 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 0 mg niacin equivalents; 0 mg vitamin b6; 5 mcg folate; 0 mcg vitamin b12; 30 mg calcium; 0 mg iron;

Puffed Amaranth Crackers

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 375°F. In a medium bowl combine flour, amaranth, pepitas, sunflower kernels, and salt. Add oil and 1/4 cup water. Using your hands, mix until evenly moistened; form into a ball.

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  • Place dough between two sheets of parchment paper. Roll to 1/8-inch thickness. Peel off top sheet of parchment paper; use bottom sheet to transfer dough to a baking sheet. Sprinkle evenly with sesame seeds, chia seeds, cumin seeds, and sea salt. Press seeds into dough.

  • Bake about 15 minutes or until golden and crisp. Let cool. Break into pieces. Store at room temperature up to 3 days. Makes 6 to 8 servings.

Amaranth

Puffed amaranth seeds may be found in Mexican grocery stores labeled as "Amaranto."

Nutrition Facts (Puffed Amaranth Crackers)

231 calories; 13 g total fat; 2 g saturated fat; 7 g polyunsaturated fat; 2 g monounsaturated fat; 0 mg cholesterol; 482 mg sodium. 110 mg potassium; 24 g carbohydrates; 2 g fiber; 0 g sugar; 5 g protein; 0 g trans fatty acid; 4 IU vitamin a; 0 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 1 mg niacin equivalents; 0 mg vitamin b6; 42 mcg folate; 0 mcg vitamin b12; 72 mg calcium; 2 mg iron;

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