Ready in 5 minutes (plus 2 hours chilling time) • Makes 4 servings

• 1 cup smooth low-fat cottage cheese
• 1 cup plain low-fat Greek yogurt
• 1 package onion soup mix
• 1 can water chestnuts, chopped and drained
• 1/4 cup grated carrots
• 10 oz package frozen spinach, thawed, chopped and drained

1. In a bowl, mix cottage cheese, yogurt and soup mix. Add water chestnuts, carrots and spinach and stir gently.

2. Refrigerate for about 2 hours before serving.

NUTRIENTS PER SERVING:
Calories: 150, Total Fats: 2 g, Saturated Fat: 2 g, Trans Fat: 1 g, Cholesterol: 0 mg, Sodium: 570 mg, Total Carbohydrates: 19 g, Dietary Fiber: 5 g, Sugars: 4 g, Protein: 17 g, Iron: 2 mg

Reader recipe provided by Lauren Coles. Thanks Lauren!

“It’s great to dip pitas or vegetables in,” Lauren says. “Or you can use it as a spread for a sandwich.”