Smoked Salmon Dip

This recipe is adapted from Sunset magazine (for the original recipe click here).

Though the original recipe is fabulous, I decided to change it because I don't like the bitterness of Greek yogurt and I thought it needed a little extra flavor. Adding lemon juice and chopped capers adds a little tartness that brings out the smokiness of the fish.

Salmon is a great source of Omega-3 fatty acid, which has many proven heart-protective benefits. In fact, the American Heart Association recommends we eat up to two servings of salmon a week.

When making this dish, if you can't remove all the tiny little bones, don't worry about it. They are completely edible and deliver high levels of calcium. This creamy dip is not only light and delicious, but offers a powerful punch of nutrition. Enjoy!

Ingredients:

• 7.5 oz canned smoked salmon (drain and remove large bones and skin)
• 3 oz (or 1/2 container) of plain nonfat yogurt
• 1 TB red onion (diced)
• 2 TB green onion (diced)
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• 1 TB capers (chopped)

Combine all ingredients in a medium serving bowl. Let chill for 1 hour. Serve with whole wheat crackers or vegetable sticks. Serves 4 (1 serving is about 3 TB).

Nutritional Information:
Calories: 72.3
Total fat: 1.9g
Cholesterol: 19.4
Sodium: 371.5mg
Potassium: 70.8
Total Carbs: 2.9g
Dietary fiber: 0.2g
Sugars: 1.7g
Protein: 10.6
Calcium: 4.5%
Riboflavin: 3.5%
Vitamin C 8.7%