TweetSouthwestern Layered Bean Dip
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).
Tips & Notes
- Make Ahead Tip: 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.
Nutrition Bonus: Fiber (20% daily value), Vitamin A & Vitamin C (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 very lean meat, 1 fat
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Boneless Buffalo Wings
Ingredients
Spicy Blue Cheese Dip
- 2/3 cup reduced-fat sour cream
- 2/3 cup crumbled blue cheese
- 1 tablespoon distilled white vinegar
- 1/4 teaspoon cayenne pepper
Wings & Vegetables
Preparation
- 3 tablespoons nonfat buttermilk, (see Tip)
- 3 tablespoons hot sauce, such as Frank's RedHot, divided
- 3 tablespoons distilled white vinegar, divided
- 2 pounds chicken tenders, (see Ingredient Note)
- 6 tablespoons whole-wheat flour
- 6 tablespoons cornmeal
- 1/2 teaspoon cayenne pepper
- 2 tablespoons canola oil, divided
- 2 cups carrot sticks
- 2 cups celery sticks
Tips & Notes
- To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
- To prepare wings: Whisk buttermilk, 2 tablespoons hot 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; set aside.
- 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 1/2 teaspoon cayenne.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece 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 to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.
- Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.
Nutrition
- Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”:</STRONG> mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
- Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
Per serving: 256 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 12 g carbohydrates; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.
Nutrition Bonus: Vitamin A (120% daily value).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat
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Creamy Spinach Dip
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
- 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.
Tips & Notes
- Make Ahead Tip: 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.
Nutrition Bonus: Vitamin A (15% daily value).
Exchanges: 1 vegetable, 1/2 fat
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Avocado-Corn Salsa
Ingredients
- 1 medium avocado, diced
- 3/4 cup frozen corn, thawed
- 1/2 cup quartered grape tomatoes
- 1 tablespoon chopped fresh cilantro
- 2 teaspoons lime juice
- 1/4 teaspoon kosher salt
Preparation
- Toss avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl.
Nutrition
Per serving: 101 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 11 g carbohydrates; 2 g protein; 4 g fiber; 75 mg sodium; 339 mg potassium.
Exchanges: 1/2 fat
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Quick Guacamole
Ingredients
- 3 avocados, diced (about 3 cups)
- 1 cup Fresh Tomato Salsa, (recipe follows) or prepared salsa
- 1 tablespoon lemon juice
- 1/4 teaspoon salt
Preparation
Nutrition
- Using a potato masher, mash diced avocados in a medium bowl, leaving them a little chunky. Add salsa, lemon juice and salt; stir to combine.
Per serving: 96 calories; 8 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 6 g carbohydrates; 1 g protein; 4 g fiber; 108 mg sodium; 321 mg potassium.
Nutrition Bonus: Vitamin C (20% daily value), Fiber (16% dv).
1/2 Carbohydrate Serving
Exchanges: 1/2 vegetable, 1 1/2 fat
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