Superhero Fruit or Veggie Kabobs with Fuel Dip - KNEP - Kentucky Nutrition Education Program

Recipes

Superhero Fruit or Veggie Kabobs with Fuel Dip

Receta en Español
Servings:12Serving Size:1 kabob with 2½ tablespoons dip

Ingredients:

  • 6 cups any fresh fruit or fresh vegetables (strawberries, cantaloupe, watermelon, broccoli, red bell pepper, cucumber, cherry tomatoes), cut into large chunks
  • 2 to 4 large apples or zucchini
  • * 1¼ cups Greek yogurt, 2% fat
  • * ½ cup strawberry jam
  • ** 1¾ cups Greek yogurt, 2% fat
  • ** ½ ounce (½ packet) Ranch salad dressing mix
  • 11.75 inch wooden skewers

Directions:

  1. Thread ½ cup fruit or vegetables on each skewer, creating 12 kabobs.
  2. With a vegetable peeler, remove the skin from the apple or zucchini length wise (from top to bottom) and set the peel aside for later use.
  3. To create a superhero cape, thread 2-3 slices of peel in between pieces of fruit or vegetables on
    the skewers.
  4. In a small bowl, whisk yogurt with remaining ingredients depending on type of skewer (fruit or vegetable) to create the Fuel Dip.
Source: Eat Smart to Play Hard: University of Kentucky Cooperative Extension Service

Fruit Kabob: 70 calories; .5g total fat; 0g saturated fat; 0g trans fat; 0mg cholesterol; 15mg sodium; 15g carbohydrate; 1g fiber; 14g sugar; 2g protein; 20% Daily Value of vitamin A; 45% Daily Value of vitamin C; 2% Daily Value of calcium; 2% Daily Value of iron.

Veggie Kabob: 40 calories; 1g total fat; 0g saturated fat; 0g trans fat; 0mg cholesterol; 100mg sodium; 4g carbohydrate; 1g fiber; 3g sugar; 4g protein; 20% Daily Value of vitamin A; 80% Daily Value of vitamin C; 4% Daily Value of calcium; 2% Daily Value of iron.