Here’s a quick and easy backyard barbecue recipe from the United States Potato Board, that’s also a light and healthy alternative to fried potatoes and heavy high fat dips.

The dipping sauces all use fat-free Greek yogurt as a base and can be made up to 24 hours ahead and stored tightly covered in the refrigerator. I love summer party recipes that can be prepared ahead and pulled out at the last minute.

The best part is the whole dish is very low cost, but it looks fabulous on the table.

GRILLED POTATO DIPPERS WITH A TRIO OF SAUCES

Prep time: 30 minutes

Cook time: about 30 minutes

Cost per serving: $1.71, including sauces

2 pounds russet potatoes, scrubbed and cut into wedges

1 tablespoon olive oil

Sea salt to taste

Sauces (see below)

Place potato wedges in a large bowl with olive oil; toss well to coat. Grill over medium-high heat for 10 minutes, turning once or twice, until lightly charred and cooked through. Season with salt and serve immediately with dippers.

Makes 6 to 8 servings.

Nutritional analysis per serving (potatoes only):

Calories: 140, Fat: 2g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 95mg, Potassium: 713mg, Carbohydrates: 28g, Fiber: 3g, Sugar: 1g, Protein: 3g, Vitamin A:  0%, Vitamin C: 30%, Calcium: 2%, Iron: 8%

Red Pepper Basil Dipping Sauce

1/2 cup fat-free Greek yogurt

1/2 cup roasted red peppers, drained and patted dry

2 cloves garlic

1/4 cup each: sliced green onions and basil leaves

Sea salt and freshly ground pepper to taste

Puree yogurt, peppers and garlic in a blender or small food processor. Add onions and basil and pulse on and off until finely chopped. Season to taste with salt and pepper.

Nutritional analysis per serving:

Calories: 15, Fat: 0g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 105mg, Potassium: 20mg, Carbohydrates: 2g, Fiber: 0g, Sugar: 1g, Protein: 2g, Vitamin A: 15 %, Vitamin C: 15%, Calcium: 2%, Iron: 0%

Caramelized Onion and Chive Dipping Sauce

1 tablespoon extra virgin olive oil

1 medium onion, quartered and thinly sliced

1 cup fat-free Greek yogurt

1/4 cup sliced chives or green onion tops

2 tablespoons fresh rosemary leaves

Sea salt and freshly ground pepper to taste

Heat oil in a medium skillet. Add onion and cook over low heat for 20 minutes stirring frequently; let cool. Puree onion and yogurt in a blender or small food processor until smooth. Add chives and rosemary and pulse on and off until finely chopped. Season to taste with salt and pepper.

Nutritional analysis per serving:

Calories: 40, Fat: 2g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 55mg, Potassium: 31mg, Carbohydrates: 3g, Fiber: 0g, Sugar: 2g, Protein: 3g, Vitamin A: 2%, Vitamin C: 4%, Calcium: 8%, Iron: 0%

Avocado Cilantro Dipping Sauce

3/4 cup fat-free Greek yogurt

1 ripe avocado, peeled and pitted

2 cloves garlic

1/4 cup lightly packed fresh cilantro leaves

1/2 tablespoon lime juice

Sea salt and freshly ground pepper to taste

Puree yogurt, avocado and garlic in a blender or small food processor until smooth. Add cilantro and lime juice and pulse on and off until finely chopped. Season to taste with salt and pepper.

Nutritional analysis per serving:

Calories: 70, Fat: 4g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 60mg, Potassium: 162mg, Carbohydrates: 4g, Fiber: 2g, Sugar: 1g, Protein: 4g, Vitamin A: 6%, Vitamin C: 8%, Calcium: 4%, Iron: 2%

Post from: She Knows Parties