Posts Tagged ‘dip’



This dip is great on fish, chicken, burgers, or even a crisp green salad.




1 tablespoon lemon juice
1/8 teaspoon salt
1 teaspoon Splenda
1 clove garlic, minced
1/2 cup chopped fresh basil
1/2 cup light sour cream
1/2 cup reduced fat mayonnaise
Freshly ground black pepper

In a small bowl whisk together the lemon juice, salt, Splenda, garlic, basil, sour cream, mayonnaise, and black pepper. Cover and chill for at least one hour. Makes 8 servings about 2 tablespoons each.

Per Serving: 69 Cal; 1 g Protein; 5 g Tot Fat; 2 g Carb; 0 g Fiber; 0 g Sugar; 150 mg Sodium


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EdamameHummus wm


If you love edamame this is for you! It has that great silky hummus feel in a fresh new way. Super good for us, filling with some soy crisps and even kids who won’t eat veggies will inhale this stuff! (The carbs are GOOD ones.)

(Tahini is sesame paste that is usually found in any grocery store by the peanut butter or the ethnic foods.)



One 12-ounce pkg frozen edamame,  without shells
3  cloves garlic
1/4 cup water
1/4 cup tahini
Zest from one lemon
Juice from one lemon
3/4 teaspoon salt
1/2 teaspoon cumin
1 tablespoon fresh cilantro or 1/2 teaspoon dried
Pinch red pepper flakes
2 tablespoons chopped fresh flat-leaf parsley, divided
3 tablespoons olive oil

Boil the soybeans and whole garlic cloves in salted water for 4 minutes. Drain and rinse with cold water.

In a food processor (you can do this in the blender, but stop frequently to scrap down the sides), puree the edamame, garlic, water, tahini, zest, lemon juice, salt, cumin, cilantro, and pepper flakes and 1 tablespoon of the parsley until smooth. With motor running, slowly add in olive oil until combined.

Transfer to a serving dish and stir in the remaining tablespoon of parsley. Drizzle with a little more olive oil, if desired. Makes 10 servings of approx. 1/4 cup each.

Per Serving: Calories 119; Protein 6 g; Fat 9 g; Carbs 4 g; Sugar 0 g; Sodium 79 mg

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BakedBlueChzDip03lg wm


This is a quick and easy appetizer that your family will love. Rich and creamy with a crunchy almond topping…serve with veggies, apple, and pear slices or whole grain crackers or crostini for your family. (Or make an ooey-gooey grilled cheese and tomato sandwich for the more sophisticated tastes in your household!)



Vegetable cooking spray
One 8-ounce pkg reduced-fat cream cheese
1/2 cup fat-free half & half
7 slices turkey bacon, crispy cooked and crumbled
2 cloves garlic, minced
4 ounces crmbled Blue cheese
2 tablespoons chopped chives
2 tablespoons chopped green onion (or 4 tablespoons, if not using chives)
1/2 teaspoon black pepper
3 tablespoons sliced almonds

Preheat oven to 350 degrees. Coat a 1-quart casserole dish with vegetable cooking spray. In a large bowl beat the softened cream cheese with Half & Half. Stir in bacon, garlic, blue cheese, chives and green onion and pepper, Pour into prepared casserole dish and bake for 20 minutes. Sprinkle almonds over the top and continue baking for 10 minutes more. Allow to cool slightly and serve.  Makes 10 servings.

Per Serving: Calories 119; Protein 6 g; Fat 9 g; Carbs 3 g; Sugar 1 g; Sodium 308 mg

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!beandip23 wm

BAKED BEAN DIP (Sante Fe Bean Dip…if you prefer!)

I’ve always called it Baked Bean Dip…but it’s not Baked BEANS dip…it’s just a bean dip that’s baked.  There, that should clear it up.

Full of good carbs and protein, this dip is almost a meal!  To save some carbs, I just eat it out of a bowl with diced avocados and tomatoes, and a spoonful of sour cream. An excellent dish to take to a party or potluck…everyone loves it.




Vegetable cooking spray
One 15-ounce can refried beans – nonfat if you prefer
4 ounces reduced-fat cream cheese, softened
1 cup low fat sour cream OR Greek-style unflavored yogurt
1/2 cup finely chopped green onions
2/3 cup salsa, extra liquid drained
One 1-ounce packet taco seasoning
One 4-ounce can diced green chiles
1 teaspoon Splenda (sugar)
1/4 teaspoon cumin
1 1/2 cups shredded Monterey Jack, Longhorn or Colby cheese

Preheat oven to 350 degrees.  Coat a 2-quart baking dish with cooking spray and set aside.
In a large bowl combine beans, cream cheese, sour cream, green onions , salsa, taco seasoning, green chiles, Splenda, cumin, and 1 cup of the shredded cheese. Pour into prepared baking dish and sprinkle remaining cheese on top. Bake for 45 to 60 minutes, until bubbly.  Makes 10 servings.

Per Serving: 186 Cal; 10 g Protein; 12 g Fat; 9 g Carb; 2 g Fiber; 0 g Sugar; 516 mg Sodium

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