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Jalapeño Poppers: By. Georgie Fear’s


Ingredients 

8 jalapeño peppers
8 wedges Laughing Cow Light cheese, original Swiss
Cooking oil spray
2 ounces Cabot 50% reduced fat cheddar cheese


Directions 
 
1. Preheat the oven to 350°F. Cut each pepper in half, and carefully remove the seeds and inner membranes. (Be careful not to touch your face until you’ve washed your hands thoroughly.)
 
 
2. Spread the Laughing Cow Light cheese evenly into the pepper halves, using half a wedge per half-pepper. Place the stuffed pepper halves on a cookie sheet that has been coated with cooking oil spray. Bake for 35 minutes.
 
3.While the peppers bake, grate the cheddar cheese. After 35 minutes, remove the peppers from the oven and top with grated cheese. Return to oven for 4-5 minutes longer to melt the cheese. Remove from the oven, and allow to cool before eating. (If they are too spicy, bake 5 minutes more, and taste again.)
 
Makes 8 servings

Per serving: 57 calories, 3 g total fat, 2 g saturated fat, 14 mg cholesterol, 2 g total carbohydrate, 0 g dietary fiber, 5 g protein, 303 mg sodium.

Turkey Chili
 
Ingredients:
 
-1 lb. raw lean ground turkey
-One 29-oz. can tomato sauce
-One 14.5-oz. can diced tomatoes, drained
-One 15-oz. can chili beans (pinto beans in chili sauce), undrained
-One 15-oz. can red kidney beans, drained and rinsed
-3/4 cup canned sweet corn, drained
-4 - 5 canned chipotle peppers in adobo sauce, chopped, sauce reserved
-2 bell peppers (in different colors), chopped
-1 large onion, chopped
-2 carrots, chopped
-2 tsp. minced garlic
-2 tsp. Worcestershire sauce
-1 tsp. chili powder
-1 tsp. ground cumin
-salt, to taste
 
Optional topping: fat-free sour cream


Directions:

-Bring a large pan sprayed with nonstick spray to medium heat on the stove.
 
-Add turkey and spread it around in the pan to break it up a bit.
 
-Cook and crumble until meat is brown and cooked through, about 6 minutes. Drain any fat or liquid, and then transfer turkey to the crock pot.
 
-Add all other ingredients except for the chocolate to the crock pot. Add 1 tbsp. adobo sauce (from the canned chipotles). Mix well to combine.
 
-Cover and cook on high for 2 hours, and then reduce heat to low and cook for an additional 3 hours. (OR cover and cook on low for 6 - 7 hours straight.)
 
-Cover and cook for 1 hour longer on low. Add salt to taste. If you like, top each serving with a little sour cream.
 
MAKES 12 SERVINGS
 
PER SERVING (about 1 cup): 172 calories, 3.5g fat, 790mg sodium, 22.5g carbs, 5.5g fiber, 6.5g sugars, 13g protein — POINTS® value 3*
 

 Sweet and Spicy Chicken wings
 By Hungrygirl.com 
 
Ingredients:
-4 oz. raw boneless skinless lean chicken breast, cut into 8 nuggets
-2 tbsp. fat-free liquid egg substitute
-2 tbsp. whole-wheat flour
-2 tbsp. sweet chili sauce
-1 tsp. seasoned rice vinegar
-1/4 tsp. red pepper flakes
-Dash salt
-Dash black pepper


Directions:
-Preheat oven to 375 degrees.

-Line a baking sheet with aluminum foil and/or spray with nonstick spray.

-Place chicken in a bowl, cover with egg substitute, and toss to coat. Set aside.

-In a separate bowl, combine flour, salt, and black pepper, and mix well. One at a time, transfer chicken nuggets to the flour bowl, giving them a shake first to remove excess egg substitute — coat completely with flour, and then transfer to the baking sheet.

-Bake in the oven for about 16 minutes, flipping halfway through, until chicken is fully cooked. Remove from the oven and set aside.

-Combine chili sauce, vinegar, and red pepper flakes in a bowl and mix well. Add chicken and toss to coat. Now gobble up!


MAKES 1 SERVING


Serving Size: entire recipe (8 wings)
Calories: 267
Fat: 1.5g
Sodium: 775mg
Carbs: 30g
Fiber: 2g
Sugars: 15g
Protein: 31g
 

 

Guacamole Dip
Recipe submitted by SparkPeople user COACH_NICOLE.


Ingredients

2 ripe avocados, peeled and chopped
1/3 medium organic* cucumber, chopped
1/3 medium onion, chopped
1 garlic clove, minced
1 tsp cumin powder
1 squeeze lemon (about 1-2 Tbsp juice)
Salt to taste (about 1/2 tsp) 
 
Directions
-Add all ingredients to a blender or food processor and process to desired consistancy
-Add salt (about 1/2 tsp) to taste. Serve chilled.
-Enjoy with your favorite baked tortillas.

Number of Servings: 8
Nutritional Info
Calories: 77.5
Total Fat: 6.8 g
holesterol: 0.0 mg
Sodium: 145.8 mg
Total Carbs: 4.8 g
Dietary Fiber: 3.2 g
Protein: 1.0 g
 

Southwestern Layered Bean Dip
 
-12 servings, about 1/2 cup each
-16-ounce can nonfat refried beans, preferably “spicy”
-1 15-ounce can black beans, rinsed
-4 scallions, sliced
-1/2 cup prepared salsa
-1/2 teaspoon ground cumin
-1/2 teaspoon chili powder
-1/4 cup pickled jalapeño slices, chopped
-1 cup shredded Monterey Jack, or Cheddar cheese
-1/2 cup reduced-fat sour cream
-1 1/2 cups chopped romaine lettuce
-1 medium tomato, chopped
-1 medium avocado, chopped
-1/4 cup canned sliced black olives, (optional
 
Preparation
 
-Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
 
-Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
 
-Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).


Nutrition
12 servings, about 1/2 cup each
 
Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.

Veggie dip


Greek Yogurt and Cottage Cheese Dip with Dill: Makes 2 cups, recipe
Created by Kalyn


Ingredients
-1 cup low-fat cottage cheese
-1 cup fat-free Greek Yogurt (I like Fage Total Greek Yogurt)
-1-2 tsp. dried dill weed (depending on how much you like dill)
-2 tsp. Bon Appetit or Beau Monde seasoning
-1-2 tsp. onion powder
 
Directions 
-Put cottage cheese in food processor with steel blade and process about one minute, until cottage cheese is well blended. (It will not be completely smooth.)
-Add yogurt, dill weed, onion powder, and Bon Appetit or Beau Monde seasoning.
-Blend about 30 seconds more, until all ingredients are well combined.
-Chill several hours before using.

Oven-Fried Zucchini Sticks


Ingredients
-Canola oil cooking spray
-1/2 cup whole-wheat flour
-1/2 cup all-purpose flour
-2 tablespoons cornmeal
-1 teaspoon salt
-1/2 teaspoon freshly ground pepper
-1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
-2 egg whites, lightly beaten


Directions
 
-Preheat oven to 475°F.
 
-Coat a large baking sheet with cooking spray.
 
-Combine flours, cornmeal, salt and pepper in a large sealable plastic bag.
 
-Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the -baking sheet.
 
-Coat all exposed sides with cooking spray.
 
-Bake on the center rack for 7 minutes.
 
-Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot.

Spicy Blue Cheese Dip


Ingredients
-3 tablespoons nonfat buttermilk
-3 tablespoons hot pepper sauce
-3 tablespoons distilled white vinegar divided
-2 pounds chicken tenders
-6 tablespoons whole-wheat flour
-6 tablespoons cornmeal
-1/2 teaspoon cayenne pepper
-2 tablespoons canola oil divided
-2 cups peeled carrot sticks
-2 cups celery sticks


Directions
-Whisk buttermilk, 2 tablespoons hot pepper sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
 
-Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl.
 
-Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with cayenne.
-Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
 
-Add half the chicken, placing each in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side.
 
-Transfer to a serving platter.
 
-Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary. -Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture.
 
-Serve with carrots, celery and Spicy Blue Cheese Dip.

Grilled Pizza with Pesto, Tomatoes & Feta
food network
 
Ingredients: 4 servings
-1 pound prepared whole wheat pizza dough.
-You can even substitute for a whole wheat tortilla wrap, large pita bread, or flat bread
 
-1/2 cup prepared pesto
-4 ripe plum tomatoes, thinly sliced
-1/2 cup redused or fat free crumbled feta cheese
-Freshly ground pepper, to taste
-1/4 cup lightly packed fresh basil leaves, torn


Preparation
1.Heat grill to medium-high.
 
2.Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.
 
3.Lay crusts on grill (they won’t stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.
 
4.Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.


Nutrition 
Per serving: 430 calories; 18 g fat (7 g sat, 9 g mono); 27 mg cholesterol; 49 g carbohydrates; 17 g protein; 4 g fiber; 749 mg sodium; 262 mg potassium.

Arugula & Prosciutto Pizza
6 servings
eatingwell.com
 
Ingredients
-1 pound prepared pizza dough, preferably whole-wheat
-2 tablespoons extra-virgin olive oil
-1 medium onion, halved and thinly sliced
-2 ounces very thinly sliced prosciutto, cut into thin strips (about 1/2 cup)
-1/4 teaspoon crushed red pepper
-1 cup shredded fontina or part-skim mozzarella cheese
-2 cups packed coarsely chopped arugula
-1 cup chopped tomato
 
Preparation
1.Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
 
2.Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
 
3.Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion, prosciutto and crushed red pepper and cook, stirring, until the onion is beginning to brown, about 3 minutes.
4.Spread the onion mixture evenly over the crust and top with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes. Remove from the oven and top with arugula and tomato.
 
Nutrition
Per serving: 306 calories; 11 g fat (4 g sat, 5 g mono); 28 mg cholesterol; 33 g carbohydrates; 13 g protein; 2 g fiber; 600 mg sodium; 140 mg potassium.
 
2 Carbohydrate Serving

5 Layer Dip (this is a winner)

Ingredients
-Premade Guacamole
-Fat free refried beans
-Reduced fat shredded cheddar cheese or Mexican cheese mix
-Fat free sour cream
-Salsa
-Backed whole wheat tortilla chips
 
Directions
-1st layer: Guacamole 
-2ndlayer: Fat free refried beans 
-3rd layer: Fat free sour cream 
 -4th layer:Salsa 
 -5th layer: Reduced fat shredded cheddar cheese or Mexican cheese mix
 
Done!! No cooking involved

Ingredients
 
-1 tablespoon extra-virgin olive oil
-4 cups chopped onions
-3/4 teaspoon salt
-1 14-ounce can reduced-sodium beef broth, or 1 3/4 cups mushroom broth
-2 teaspoons onion powder
-2 tablespoons distilled white vinegar
-1 cup reduced-fat sour cream
-1/3 cup nonfat plain yogurt
 
Preparation
-Heat oil in a large skillet over medium-high heat.
 
-Add onions and salt
 
-Cook, stirring occasionally, until beginning to brown, 6 to 10 minutes.
 
-Add broth, scrape up any browned bits, and simmer until the liquid is almost evaporated, 10 to 20 minutes.
 
-Reduce heat to medium-low and cook until the onions are deep golden brown, 5 to 8 minutes more.
 
-Stir in onion powder, then stir in vinegar and cook until evaporated, 1 to 2 minutes. Remove from the heat and let cool for 20 minutes.
 
-Combine sour cream and yogurt in a medium bowl.
 
-Stir in the onion mixture.
 
-Chill for at least 30 minutes to blend flavors.
 
Nutrition
Per 1/4-cup serving: 82 calories; 5 g fat (2 g sat, 2 g mono); 10 mg cholesterol; 8 g carbohydrates; 3 g protein; 1 g fiber; 203 mg sodium; 163 mg potassium.
 
1/2 Carbohydrate Serving

 

Mango Guacamole
By: Ivillage


Ingredients  
  ·        3 large ripe avocados
·        1/4 cup diced red onion
·        1/2 to 1 serrano chile to taste, seeded and finely chopped
·        2 tablespoons chopped fresh cilantro, plus a few sprigs for garnish
·        Salt
·        1 tablespoon fresh lime juice
·        1 large, ripe mango, peeled, flesh cut from the pit
·        Diced Cucumber and jicama slices or tortilla chips for serving


Directions  
·        Gently stir in the onion, chile, chopped cilantro, lime juice, and two-thirds of the mango.
·        Taste and season with salt.

Spinach and Artichoke Dip


Ingredients
1 package frozen spinach
1 bag frozen artichokes
2 packages light cream cheese
1 T lemon juice
1 small onion, minced
3 cloves garlic, minced
1/3 c parmesan cheese
1/2 t red-pepper flakes
1/2 t oregano
salt, pepper to taste
nonstick cooking spray
(Optional garnishes: minced red bell pepper or chopped tomatoes)
 
Directions
-Spray a medium pot with nonstick cooking spray.
-Add garlic and onions and cook over medium heat until they’re translucent, about five minutes.
-Put thawed and drained frozen spinach* in food processor and pulse a few times to chop.
-Add artichokes and pulse a few more times.
-The mixture should be chunky.
-Add spinach and artichokes to pot, along with cream cheese, oregano, red pepper and lemon juice. Heat until bubbly, then add parmesan cheese and salt and pepper to taste. Serve immediately.
-Garnish with chopped red bell pepper or chopped tomatoes. 
  
 
Serve with vegetables or baked chips.
 
Number of Servings: 20
Recipe submitted by SparkPeople user SP_STEPF. 

Nutritional Info
Amount Per Serving
Calories: 66.2
Total Fat: 4.2 g
Cholesterol: 13.3 mg
Sodium: 193.0 mg
Total Carbs: 3.9 g
Dietary Fiber: 0.9 g
Protein: 3.9 g

5 Layer Dip (this is a winner)

Ingredients
-Premade Guacamole
-Fat free refried beans
-Reduced fat shredded cheddar cheese or Mexican cheese mix
-Fat free sour cream
-Salsa
-Backed whole wheat tortilla chips
 
Directions
-1st layer: Guacamole 
-2ndlayer: Fat free refried beans 
-3rd layer: Fat free sour cream 
 -4th layer:Salsa 
 -5th layer: Reduced fat shredded cheddar cheese or Mexican cheese mix
 
Done!! No cooking involved

Southwest Shrimp Dip (caloriecontrol.org)

Ingredients
   
* 1 pound boiled shrimp, peeled and coarsely chopped
  
* 2 cups reduced fat sour cream
   
* 2 tablespoons mayonnaise (regular or reduced fat)
   
* 1 to 2 teaspoons chile powder (to taste)
   
* 1/2 teaspoon ground cumin
   
* 2 tablespoons finely chopped red Spanish onion (or other sweet salad onion)
   
* 2 tablespoons fresh lime juice
   
* 1/4 cup chopped cilantro leaves
   
* 1 teaspoon brown sugar
   
* Salt to taste
   
* Extra cilantro leaves for garnish

 
Directions

Stir together all ingredients except garnish.

Cover and chill for at least 2 hours.

Garnish and serve with fat-free chips for dipping.

Makes about 4 cups.

Smoked Salmon Spread on Cucumbers (caloriecontrol.org)

Ingredients
   
* 12 ounces reduced fat cream cheese, softened
   
* 1/4 cup fat-free half and half
   
* 8 ounces smoked salmon, cut into pieces
   
* 2 tablespoons chopped scallions
   
* 1 tablespoon chopped parsley
   
* 1 tablespoon fresh lemon juice
   
* 1/2 teaspoon finely chopped lemon zest
   
* Generous dash hot pepper sauce
   
* 2 European style fresh crisp cucumbers
   
* Salmon caviar

 
Directions

In food processor with steel blade, blend together the cheese, cream and salmon until smooth. Add the scallions, parsley, lemon juice and zest and hot pepper sauce to taste. Spoon into a pastry bag fitted with a large star tip (7-8 mm). Wash and trim the cucumbers. Cut crosswise into 1/4-inch slices. Pipe the cheese mixture onto the cucumbers and top each with a dollop of salmon caviar. Makes about 4 dozen. Serves 12.

Nutrients per Serving:
   
      Calories: 84.00
   
      Protein:  4.00 g
   
      Carbohydrates:  1.53 g
   
      Dietary Fiber:   0.18 g
   
      % Calories from fat:  74%
   
      Fat-total:  7.01 g
   
      Saturated Fat: 4.27 g
   
      Vitamin AR RE:  72.01 RE
   
      Vitamin C:  1.82 mg
   
      % Calories from carbs: 7%

Southwestern Layered Bean Dip
 
From EatingWell
1 16-ounce can nonfat refried beans, preferably “spicy”
-1 15-ounce can black beans, rinsed
-4 scallions, sliced
-1/2 cup prepared salsa
-1/2 teaspoon ground cumin
-1/2 teaspoon chili powder
-1/4 cup pickled jalapeño slices, chopped
-1 cup reduced shredded Monterey Jack, or Cheddar cheese
-1/2 cup reduced-fat sour cream
-1 1/2 cups chopped romaine lettuce
-1 medium tomato, chopped
-1 medium avocado, chopped
-1/4 cup canned sliced black olives, (optional)
 
Preparation
 
1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
 
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
 
3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
Nutrition
 
Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.

Creamy Spinach Dip
From EatingWell
 
Ingredients
 
-1 small shallot, peeled
-1 5-ounce can water chestnuts, rinsed
-1/2 cup reduced-fat cream cheese, (Neufchâtel)
-1/2 cup low-fat cottage cheese
-1/4 cup nonfat plain yogurt
-1 tablespoon lemon juice
-1/2 teaspoon salt
-Freshly ground pepper, to taste
-6 ounces baby spinach
-2 tablespoons chopped fresh chives
 
 
Preparation
1.Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated.

Awesome recipe!!
 
Portabella Skins………..hungrygirl.com
 
Ingredients:
 
-4 portabella mushrooms
-1 tbsp. olive oil
-1/4 tsp. salt
-1/8 tsp. pepper
-2/3 cup fat-free shredded cheddar cheese
-2 slices turkey bacon; crisply cooked (with nonstick spray) and crumbled
-1 small tomato; seeded and chopped
-1 tbsp. minced fresh chives
Directions:
 
 
1. Preheat oven to 450.
 
2. Line a baking sheet with foil and spray lightly with cooking spray; set aside.
 
3. Wipe mushrooms clean with a moist paper towel; let dry. Brush mushroom caps and edges with oil.
 
4. Sprinkle stem-side with salt and pepper and place, rounded side down, on baking sheet. Divide cheese among mushroom caps and bake 10 minutes, or until cheese begins to melt and edges begin to brown.
 
5. Remove baking sheet from oven and sprinkle bacon, tomato and chives over mushrooms.
 
6. Return baking sheet to oven and cook an additional 5 minutes, or until cheese is melted and mushrooms are hot. If desired, cut into wedges and serve with toothpicks.
Serves 4!
 
(1 portabella: 90 calories, 5g fat, 330mg sodium, 6g carbs, 1.5g fiber, 2g sugars, 6g protein = 2 Points)

Dairy-Free Ranch Dressing
elanaspantry.com/
 
 
-¼ cup grapeseed oil vegenaisse
-1 tablespoon lemon juice, fresh squeezed
-1 clove garlic, pressed
-â…› teaspoon minced scallion
-pinch celtic sea salt
 
1.Combine all ingredients in a small mason jar
2.Shake well to serve over salad
3.Or to use as a dip refrigerate to chill and thicken