Triple-Duty Ranch Dip with Dill
Stuffed Mushrooms with Ham and Vegetables
Zesty pico de gallo updates a party classic.
Serves 20; 2 tablespoons per serving
1/2 16-ounce can no-salt-added low-fat refried beans or 1/2 15-ounce can no-salt-added pinto beans, rinsed, drained, and mashed with a potato masher
1/4 cup salsa
1/8 teaspoon salt
1/2 cup fat-free or light sour cream
1 medium Italian plum tomato, diced (about 1/2 cup)
1/4 small onion, finely chopped
1/8 cup loosely packed fresh cilantro, coarsely chopped
1/2 tablespoon fresh lime juice
1/2 small fresh jalapeño pepper, seeds and ribs discarded, coarsely chopped (optional)
1/4 cup shredded reduced-fat Cheddar cheese
1 In a medium bowl, stir together the refried beans, salsa, and salt. Spread in an 8-inch square glass baking dish or serving dish.
2 Spread the sour cream over the bean mixture.
3 In a small bowl, stir together the remaining ingredients except the cheese. Spread over the sour cream. Sprinkle with the cheese.
EXCHANGES
Free Food
Calories 23
Calories from Fat 5
Total Fat 1 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Cholesterol 2 mg
Sodium 44 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 1 g
Protein 1 g
A captivating blend of artichokes, spinach, sour cream, and aromatic flavorings makes every bite of this dip memorable.
Serves 26; 2 tablespoons per serving
14-ounce can artichoke heart quarters, rinsed and drained, chopped
10 ounces frozen chopped spinach, thawed and squeezed dry
1 1/2 cups fat-free or light sour cream
1/2 cup chopped roasted red bell peppers, rinsed and drained if bottled
1/2 cup shredded Parmesan cheese
2 medium green onions, thinly sliced (green and white parts)
1 tablespoon dried onion flakes or 1 teaspoon onion powder
1 teaspoon prepared white horseradish (optional)
1/2 teaspoon garlic powder
1/8 teaspoon red hot-pepper sauce
In a medium bowl, stir together all the ingredients. Refrigerate for at least 30 minutes, or until the onion flakes have softened.
EXCHANGES
1 Vegetable
Calories 27
Calories from Fat 6
Total Fat 1 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Cholesterol 2 mg
Sodium 75 mg
Total Carbohydrate 4 g
Dietary Fiber 0 g
Sugars 1 g
Protein 2 g
Triple-Duty Ranch Dip with Dill
Dunk all kinds of fresh, crisp vegetables into this cool and refreshing dip, or use it as a salad dressing or even a sauce for salmon.
Serves 16; 2 tablespoons per serving
1 cup fat-free or low-fat buttermilk
1 cup fat-free or light sour cream
1 tablespoon snipped fresh dill weed or 1 teaspoon dried dill weed, crumbled
1 tablespoon chopped green onion (green part only)
1 tablespoon snipped fresh parsley or 1 teaspoon dried parsley, crumbled
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/2 teaspoon coarsely ground pepper
1/4 teaspoon salt
In a medium bowl, whisk together all the ingredients. Cover and refrigerate for at least 30 minutes before serving.
EXCHANGES
Free Food
Calories 21
Calories from Fat 1
Total Fat 0 g
Saturated Fat 0 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 0 g
Cholesterol 2 mg
Sodium 71 mg
Total Carbohydrate 4 g
Dietary Fiber 0 g
Sugars 2 g
Protein 1 g
Precut vegetables, such as celery and broccoli, make good dippers for this quick dip.
Serves 6; 2 tablespoons per serving
1/2 cup fat-free or light sour cream
2 tablespoons fat-free or light mayonnaise dressing
2 tablespoons Dijon mustard
2 teaspoons olive oil (extra virgin preferred)
1 1/4 teaspoons dried tarragon, crumbled
1/2 medium garlic clove, minced
1/4 teaspoon salt
In a small bowl, whisk together all the ingredients until smooth.
EXCHANGES
1/2 Carbohydrate
Calories 40
Calories from Fat 15
Total Fat 2 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.2 g
Cholesterol 1 mg
Sodium 276 mg
Total Carbohydrate 5 g
Dietary Fiber 0 g
Sugars 2 g
Protein 1 g
For a double dose of ginger, try reduced-fat gingersnaps with this ginger-enhanced dip. It’s great for a party or to keep on hand to satisfy your sweet tooth in a heart healthy way.
Serves 20; 2 tablespoons per serving
15-ounce can light sliced peaches in extra-light syrup, drained
1 cup drained pineapple chunks canned in their own juice
8 ounces fat-free or reduced-fat cream cheese, softened
1 tablespoon honey
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
1/2 cup drained mandarin oranges canned in water
1 In a food processor or blender, process all the ingredients except the mandarin oranges to the desired texture (either smooth or slightly chunky).
2 To serve, put the spread in a large shallow bowl. Garnish with the mandarin oranges.
EXCHANGES
1/2 Fruit
Calories 27
Calories from Fat 0
Total Fat 0 g
Saturated Fat 0 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 0 g
Cholesterol 1 mg
Sodium 61 mg
Total Carbohydrate 5 g
Dietary Fiber 0 g
Sugars 4 g
Protein 2 g
Entertaining doesn’t need to be difficult. Treat your guests to these impressive but easy appetizers.
Serves 8; 1 skewer per serving
8 baby spinach leaves
8 grape tomatoes or cherry tomatoes
8 small pitted ripe olives
2 ounces fat-free or part-skim mozzarella cheese, cut into 8 1/2-inch cubes
2 canned artichokes, quartered, rinsed, and drained
2 canned hearts of palm stalks, each cut crosswise into 4 pieces, rinsed, and drained
8 turkey pepperoni slices
2 tablespoons balsamic vinegar
2 teaspoons olive oil (extra virgin preferred)
1 teaspoon dried basil, crumbled
1/2 teaspoon dried oregano, crumbled
1 Thread a 6-inch skewer with 1 each spinach leaf, grape tomato, olive, cheese cube, artichoke heart quarter, heart of palm piece, and pepperoni slice. Repeat with seven more skewers. Place on a platter.
2 In a small bowl, whisk together the remaining ingredients. Spoon evenly over the skewers.
If you prefer, omit the skewers, instead arranging the ingredients in a single layer on the platter and topping with the dressing. Use wooden picks to spear the food, if desired.
EXCHANGES
1 Lean Meat
Calories 41
Calories from Fat 17
Total Fat 2 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.2 g
Cholesterol 3 mg
Sodium 171 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sugars 1 g
Protein 3 g
Double the filling options for double the appetizer fun! Hard-cooked egg whites are the perfect canvas for two different but complementary savory fillings. If you prefer to stuff all the eggs with only one of the fillings, double the ingredients for that filling and proceed as directed below.
Serves 12; 2 stuffed halves per serving
12 large hard-cooked eggs, peeled
SALMON FILLING
6-ounce can red or pink salmon, drained, bones discarded if desired and skin discarded
1 tablespoon fat-free or reduced-fat mayonnaise dressing
1 tablespoon dill-pickle relish
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
BEAN FILLING
1/2 cup canned no-salt-added kidney beans, rinsed and drained
1/4 cup salsa
2 tablespoons chopped black olives
1/2 teaspoon ground cumin
1/4 teaspoon salt
1 Slice the eggs in half lengthwise. Remove and discard the yolks. Place the whites with the inside up on a platter.
2 In a medium bowl, stir together the salmon filling ingredients. Spoon about 1/2 tablespoon filling into each of 12 egg white halves.
3 For the bean filling, in a second medium bowl, mash the beans with a potato masher. Stir in the remaining ingredients. Spoon about 1/2 tablespoon filling into each of the remaining 12 egg white halves.
Drain the water from the pot in which you cooked the eggs. Pour in cold water to cover the eggs. Pressing lightly, roll each egg on a flat surface, such as a countertop, so the shells crack into many small pieces. Hold each egg under cold running water and peel from the wider end. The water makes it easier to peel the eggs and rinses off any bits of shell that you miss.
EXCHANGES
1 Lean Meat
Calories 49
Calories from Fat 10
Total Fat 1 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.5 g
Cholesterol 5 mg
Sodium 224 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sugars 1 g
Protein 7 g
Stuffed Mushrooms with Ham and Vegetables
Every bite of these mushroom morsels is packed with flavor from fresh veggies and moist ham and with texture from crunchy walnuts.
Serves 8; 4 mushrooms per serving
1 slice whole-wheat bread (about 1 ounce)
32 small button mushrooms (about 1 pound)
Vegetable oil spray
1 medium carrot, shredded
2 ounces lower-sodium, low-fat ham, diced (about 1/4 cup)
1/4 cup shredded Parmesan cheese
Egg substitute equivalent to 1 egg, or 1 large egg
2 tablespoons chopped walnuts
1 medium green onion, finely chopped (green and white parts)
1 tablespoon chili sauce
1 Toast the bread until golden brown. Let cool. Dice.
2 Preheat the oven to 350°F.
3 Remove and save the stems from the mushrooms. Put the mushroom caps with the stem side down on a large nonstick baking sheet. Lightly spray the tops with vegetable oil spray. Turn the mushrooms over.
4 Finely chop the stems. Put the chopped stems in a medium bowl. Stir the remaining ingredients into the chopped stems. Spoon about 2 teaspoons mixture into the cavity of each mushroom.
5 Bake, uncovered, for 25 to 30 minutes, or until the mushrooms are tender and the filling is warmed through.
When you crave a quick, bite-size snack, marinate 1 pound of mushrooms in 1/4 cup of your favorite low-sodium, fat-free or reduced-fat vinaigrette. The marinated mushrooms will keep in an airtight container in the refrigerator for up to three days.
EXCHANGES
1/2 Fat
1/2 Carbohydrate
Calories 65
Calories from Fat 23
Total Fat 3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.7 g
Cholesterol 6 mg
Sodium 144 mg
Total Carbohydrate 7 g
Dietary Fiber 1 g
Sugars 2 g
Protein 5 g
Boneless chicken breast meat stands in for traditional chicken wings in this easy-to-prepare recipe. An enhanced barbecue sauce is tossed with the baked chicken to make it even more lip-smackin’ good!
Serves 14; 2 pieces chicken and scant 1/2 tablespoon sauce per serving
Vegetable oil spray
2 tablespoons whole-wheat flour or all-purpose flour
1/4 teaspoon salt-free seasoned pepper blend
1 pound boneless, skinless chicken breasts, all visible fat discarded
1/4 cup fat-free or low-fat buttermilk
1 teaspoon red hot-pepper sauce
1 cup crushed cornflake cereal (about 2 1/2 cups flakes)
1/4 cup barbecue sauce
1 tablespoon cider vinegar
1 tablespoon honey
1 Preheat the oven to 350°F. Lightly spray a baking sheet with vegetable oil spray.
2 In a large airtight plastic bag, stir together the flour and seasoned pepper blend. Cut the chicken into 28 strips. Add to the flour mixture. Seal the bag and shake to coat.
3 Add the buttermilk and hot-pepper sauce. Reseal the bag and shake gently to coat.
4 Put the cornflake crumbs in a shallow bowl. Add the chicken, turning gently to coat. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray.
5 Bake, uncovered, for about 25 minutes, or until the chicken is no longer pink in the center and the coating is crispy.
6 Meanwhile, in a medium bowl, stir together the barbecue sauce, vinegar, and honey.
7 Add the chicken to the sauce, stirring gently to coat, or serve the sauce on the side.
EXCHANGES
1/2 Starch
1 Very Lean Meat
Calories 74
Calories from Fat 9
Total Fat 1 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.3 g
Cholesterol 20 mg
Sodium 127 mg
Total Carbohydrate 8 g
Dietary Fiber 0 g
Sugars 3 g
Protein 8 g
There’s something about coffee that perks up the already-marvelous flavor of chocolate. One sip of this creamy, icy-cold drink will make our point.
Serves 4; 3/4 cup per serving
1 cup fat-free milk
2 cups frozen fat-free or reduced-fat chocolate ice cream
2 tablespoons packed dark brown sugar
1 tablespoon instant coffee granules
2 teaspoons vanilla extract
1/4 teaspoon peppermint extract
1 to 2 tablespoons coffee-flavored liqueur (optional)
Put all the ingredients in a blender in the order listed. Blend until smooth. Serve immediately.
EXCHANGES
2 Carbohydrate
Calories 146
Calories from Fat 15
Total Fat 2 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 0.4 g
Cholesterol 6 mg
Sodium 70 mg
Total Carbohydrate 31 g
Dietary Fiber 4 g
Sugars 24 g
Protein 5 g
