1 c. fresh spinach, chopped
1 c. 1% low-fat cottage cheese
1/2 c. green onions, chopped
1/2 c. reduced-calorie mayonnaise
1 tbsp. reduced-sodium soy sauce
1 clove garlic, minced
Sweet red pepper strips (optional)

Combine first 6 ingredients in container of an electric blender; process until smooth. Cover and chill. Garnish with red pepper strips, if desired. Serve with raw vegetables. Yield 1 2/3 cups.

18 calories, 1.2 grams protein, 1.2 grams fat, 0.8 grams carbohydrates, 2 milligrams cholesterol, 77 milligrams sodium, and 8 milligrams calcium per tablespoon.