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