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“Broccomole” Dip

For a snack that's very much like guacamole but without the avocados, which are high in fat, try this dip. I grow and freeze broccoli, so this recipe is convenient to make. —Sue Gronholz, Beaver Dam, Wisconsin
  • Total Time
    Prep: 10 min. + chilling
  • Makes
    6 servings

Ingredients

  • 2 cups chopped fresh broccoli, cooked and chilled
  • 1/4 cup reduced-fat sour cream
  • 1 to 2 tablespoons finely chopped onion
  • 1 tablespoon fat-free mayonnaise
  • 2 to 3 tablespoons lemon juice
  • 1/4 to 1/2 teaspoon chili powder
  • Assorted fresh vegetables or tortilla chips

Directions

  • In a food processor, combine the first 6 ingredients; cover and process until smooth. Refrigerate for several hours. Serve with vegetables or tortilla chips.

Health tip
  • This slim take on guacamole has just one-third of the calories of the popular avocado-based dip.
  • Nutrition Facts
    3 tablespoons: 27 calories, 2g fat (0 saturated fat), 5mg cholesterol, 33mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 2g protein. Diabetic Exchanges: 1 vegetable.

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    Reviews

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    Average Rating:
    • Dawn
      Mar 6, 2020

      I recall making this dip when I first subscribed to Taste of Home. I had found this dip to be very tasty! If I remember correctly, I used non-fat yogurt and Ranch dressing as I didn't have the sour cream available and I hadn't used light mayonnaise.

    • madelyneCc
      Oct 23, 2015

      High in fat it a great thing when it comes to avocados. Claims like this is what is wrong with the food market. Dairy products (especially those marked "reduced fat") are incredible poor health choices often loaded with modified corn starch and high fructose corn syrup. Both of which are not found in avocados. Something to consider while eating real food: avocados are packed with 40% of your recommended daily fiber needs, 20% of vitamins B-6 & slightly more of C, 10% magnesium & some calcium and vitamin A. Not to mention nearly 3 grams of protein. Cool dip for a sporting event or after a late night when you were reaching for a pizza anyway.

    • sgronholz
      Mar 17, 2013

      I grow my own broccoli, so I always have fresh or frozen on hand. When our kids were little, it was a great way to get them to eat their veggies. Now that they're grown, it's still a favorite! Try it with curry powder instead of the chili powder for a tasty variation.

    • kitten0509
      Feb 25, 2013

      No comment left

    • Healthyeater123
      Sep 4, 2012

      It seems like with the mayo and sour cream this recipe would be unhealthy. At least an avocado is a healthy fat. If you make a guacamole using an avocado and leaving out the sour cream, it wouldn't be bad for you.

    • smidget3
      Jul 8, 2012

      amazing

    • Cooking4maxOH
      Feb 2, 2012

      I left out the mayo, added 3/4 C. salsa with corn and black beans, and 1/4 C. chopped water chestnuts. It was wonderful. everyone loved it. I think the trick is cooking the broccoli until tender so it mushes when you process it.

    • Linda Ruth
      Jul 6, 2011

      Good eats.

    • L.Riggs
      Aug 29, 2010

      I made this exactly as listed, but no one at either of the 2 parties I served it at liked it much.

    • sewin76
      Aug 31, 2009

      This was wonderful and so quick to prepare. I didn't have fresh broccoli, so used frozen and it was fine. I received lots of compliments on it. Great hit for all ages and a great way to sneak in some veggies. Thanks for the recipe!