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| Southwestern Layered Bean Dip |
12 servings (about 1/2 cup each)
This mexican favorite is made with reduced fat sour cream to make the dish healthier, without making it taste any less delicious! Make sure to serve with warm tortilla chips.
Ingredients:
- 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 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).
**Tip for making ahead of time: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.
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. Points Plus: 3
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| Oven-baked Zucchini Sticks |
Oven-Baked Zucchini Sticks
makes 4 servings
Ingredients:
- Canola or olive 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 large egg whites, lightly beaten
Preparation:
- 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 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.
Nutrition:
Per serving: 127 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium. Points Plus: 3
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| Creamy Spinach Dip |
Creamy Spinach Dip
makes 2 1/2 cups
This light spinach dip is made healthier with reduced-fat cream cheese, non-fat yogurt, and low-fat cottage cheese, replacing sour cream, mayonnaise, and full-fat cottage cheese. Whether you dip it with whole wheat pita chips, or just put it out with a tray of veggies, this dip is guaranteed to be a Super Bowl success!
Ingredients:
- 1 small shallot, peeled
- 1 5-ounce can water chestnuts, rinsed
- 1/2 cup reduced-fat cream cheese
- 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:
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.
**Tip for making ahead of time: Cover and refrigerate for up to 3 days. Stir before serving.
Nutrition:
Per 1/4-cup serving: 54 calories; 3 g fat ( 2 g sat , 1 g mono ); 10 mg cholesterol; 4 g carbohydrates; 4 g protein; 1 g fiber; 222 mg sodium; 102 mg potassium. Points Plus: 1
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