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Pork Medallions with Red Peppers

recipe ingredients 2 tsp. olive oil 8 (2-ounce) boneless center-cut loin pork chops 1/4 tsp. dried Italian seasoning 1/8 tsp. salt 1/8 tsp. coarsely ground black pepper 2 cups red bell pepper strips 1 cup fat-free, less-sodium chicken broth 2 tablespoons tomato paste 1/4 tsp. dried thyme 1/4 tsp. dried rubbed sage 1 can (14-ounce) […]

Morrocan Chicken

recipe ingredients 1/4 tsp. saffron threads 2 Tbsp. cold water 2 Tbsp. olive oil 1 large onion, chopped 1 1/2 lbs boneless skinless chicken breasts, cut into large chunks 2 1/2 lbs plum tomatoes, peeled, seeded, and chopped 1 tsp. cinnamon 1 tsp. ginger 3 Tbsp. honey 1 tsp. salt recipe directions Combine saffron and […]

Pasta with White Beans and Mushrooms

recipe ingredients 2 Tbsp. olive oil 1 pound fresh white mushrooms, halved 1 cup onion, chopped 1 cup carrots, diced 1 teaspoon garlic, minced 1 can (19 ounces) white kidney beans, rinsed 1 can nonfat chicken broth 4 ounces lean smoked ham, diced 1 teaspoon Italian seasoning 6 ounces dry wagon wheel or penne pasta […]

Penne with Sun Dried Tomatoes

recipe ingredients 1 cup sundried tomatoes 3 cups sliced mushrooms 4 cups penne pasta (about 12 oz) 4 slices raw bacon; cut crosswise into 1/2 inch sections 3 cloves garlic; minced 1 red onion. sliced into rings 2 cups chopped fresh spinach 1 T. crushed red pepper flakes Freshly ground pepper to taste 2 T. […]

Baked Frittata Ole

recipe ingredients 1 1/2 cups potatoes 1 Tbsp. oil 1/2 cup lean ham 3/4 cup reduced fat cheddar cheese 2 cartons (8 oz each) egg substitute 1/3 cup skim milk 4 oz. can green chili, chopped 1/4 cup green onion 1/2 tsp. dried oregano 1/4 tsp. salt 3 oz. roasted red pepper 1 1/2 cups […]

Double Corn and Ham Casserole

recipe ingredients CORN BREAD: 1/2 cup all-purpose flour 1/3 cup yellow cornmeal 1 Tbsp. sugar 1 tsp. baking powder 1/2 tsp. salt 1/2 cup 1% low-fat milk 1 Tbsp. vegetable oil 1 large egg white CASSEROLE: 6 ears shucked corn 1 1/2 cups fat-free, less-sodium chicken broth 1 cup diced lean ham 1/2 cup chopped […]

Fettucini with Asparagus

recipe ingredients 9 oz. fresh fettuccine or tagliatelle 1 medium fennel bulb, trimmed and cut into 1-inch pieces 1 Tbsp. olive oil 1/2 lb. fresh asparagus spears, bias-sliced into 1 1/2-inch pieces 3 medium tomatoes, peeled, seeded, and chopped 2 oz. prosciutto or lean fully cooked ham or turkey ham, cut into thin strips 1/4 […]

Spinach and Ham Manicotti

recipe ingredients 8 each manicotti 2 tablespoons margarine 2 tablespoons all-purpose flour 1/4 teaspoon pepper 1/8 teaspoon salt 1/8 teaspoon ground nutmeg 1 1/2 cups skim milk 5 ounces frozen spinach 1 cup nonfat ricotta cheese 3/4 cup ham cubes 1 tablespoon fresh oregano 1/4 cup parmesan cheese recipe directions In a Dutch oven or […]

Lentils with Ham and Rosemary

recipe ingredients 5 cups water 3 cups chopped onion 2 cups diced cooked ham 1 cup diced carrot 1tsp. dried rosemary 3/4 tsp. rubbed sage 1/4 tsp. pepper 1lb. dried lentils 1 can (14 oz.) fat-free beef broth 2 cloves garlic, minced 1 bay leaf recipe directions Combine first 11 ingredients in an electric slow […]

Muffaletta Pasta

recipe ingredients 1 cup hot water 1/2 cup sun-dried tomatoes, not oil packed 2 1/2 cups (8 0z) uncooked mostaccioli pasta 1 large red bell pepper, cut into 3/4 inch pieces 5 cloves garlic, minced 1 can (14 oz) quartered artichoke hearts, finely chopped and drained 1/2 pound cooked lowfat ham, cut into 3/4 inch […]

Peppered Pork Chops

recipe ingredients 2 tablespoons paprika 1 tablespoon garlic powder 1 teaspoon salt 2 teaspoons coarsely ground pepper 1 teaspoon dill weed 3 tablespoons worcestershire sauce 2 tablespoons red wine vinegar 4 3-ounce boneless pork tenderloins recipe directions Mix all ingredients except pork chops in a small bowl. Rub both sides of pork chops with mixture. […]

Smoked Ham and Scalloped Potatoes

recipe ingredients 5 small leeks (1 lb.) 1/4 cup water 1 tablespoon light corn-oil spread 1 cup sliced onions Salt 1/2 pound smoked lean smoked ham, coarsely chopped 1/2 teaspoon each pepper and thyme 3 pounds baking potatoes, peeled 2/3 cup all-purpose flour 1 quart low-fat (1%) milk 1 tablespoon chopped fresh parsley recipe directions […]

Berry Fruitie Smoothie

recipe ingredients 1 small banana, cut up and frozen 1/4 cup raspberries 1 cup orange juice 1/3 cup nonfat, sugar free vanilla yogurt recipe directions Combine all ingredients in a blender and blend until smooth. Pour into two glasses to serve.

Cherry Vanilla Smoothie

recipe ingredients 1 cup nonfat milk 2 cups unsweetened frozen cherries 2 cups frozen raspberries 2 cups frozen lowfat vanilla yogurt 1/2 teaspoon vanilla extract 2 cups ice recipe directions Combine all ingredients in a blender until smooth. Pour into 4 glasses to serve.

Orange Flip Freeze

recipe ingredients 1 6-oz. can undiluted frozen orange juice concentrate 1 cup water 1 cup nonfat milk 1 tsp. vanilla 10 ice cubes recipe directions Place all ingredients in a food processor or blender and process until smooth. Pour into glasses to serve.

Paradise Freeze

recipe ingredients 1 ripe banana 1 cup strawberries 1 mango 1 cup cranberry juice 1 cup ice cubes recipe directions Combine all ingredients in a food processor or blender. Blend until thick and smooth.

Apple a la Mode Smoothie

recipe ingredients 2 cup frozen vanilla yogurt, nonfat 3/4 cup unsweetened applesauce 1/4 cup apple juice, chilled 1 cup apple, peeled and diced 1/2 teaspoon cinnamon 1/4 teaspoon ground nutmeg recipe directions Combine the frozen yogurt, applesauce, and apple juice in a blender. Add the apple, cinnamon, and nutmeg. Blend until smooth.

Apple Apricot Smoothie

recipe ingredients 1 Golden Delicious apple, peeled, cored and chopped 1 c apple juice 4 apricots, fresh, pitted -skin optional 1 banana, peeled 3/4 c plain or vanilla nonfat yogurt 10 ice cubes, up to 12 cubes 1 Tbsp. honey recipe directions Place all ingredients in a blender and puree until smooth.

Apple Banana Soy Smoothie

recipe ingredients 2 ripe bananas, peeled and halved 2 apples, peeled, cored and quartered 300ml (10fl oz) nonfat yogurt 2 tbsp sugar 400ml (15fl oz) organic soya milk recipe directions Put all the ingredients in a blender and purée for 1 minute.

Apple Coconut Smoothie

recipe ingredients 1/4 cup apple juice 1 Tbsp coconut milk 1/2 banana 1/4 tsp grated freshginger root 1/2 cup crushed ice, or 2 small ice cubes recipe directions Add all ingredients to blender and process until smooth.

Apple Maple Smoothies

recipe ingredients 2 c apple sauce 1 c apple cider 1 c orange juice 2 Tbsp. Vermont maple syrup 1/2 tsp. nutmeg 1/2 tsp. cinnamon recipe directions Combine all ingredients in a blender and blend until smooth. Pour into glasses and serve.

Banana Berry Smoothie

recipe ingredients 1 banana 1 1/2 cup nonfat Dannon Vanilla Yogurt 3/4 cup frozen peaches 1 cup frozen strawberries 1 tablespoon orange juice concentrate recipe directions Place all ingredients in blender, add ice to fill blender and blend until smooth.

Bahama Mama

recipe ingredients 1/4 cup tofu 1 1/2 cups tropical V-8 Splash or other pineapple/citrus blend 1/4 cup plain non fat yogurt 1/2 banana Frozen strawberries, pineapple, and mango water or soy milk to taste/consistency Optional: 3 or 4 baby carrots (you’ll never know they’re in there!) 1 tbs. wheat germ or 4-5 almonds recipe directions […]

Banana Molasses Smoothies

recipe ingredients 5 pitted prunes 1 medium banana, peeled and cut into 1-inch pieces 2 cups low-fat vanilla soymilk 1 tablespoon blackstrap molasses 1/4 teaspoon ground cardamom 3 ice cubes recipe directions Place prunes in small bowl and cover with hot tap water. Let rest for 15 minutes or until plump. Drain. Combine plumped prunes […]

Banana Orange Berry Smoothies

recipe ingredients 1 8-ounce container nonfat cherry yogurt 1 banana, peeled, cut into pieces 1 orange, peeled, white pith removed, cut into segments 8 frozen dark cherries 6 frozen strawberries recipe directions Combine ingredients in blender. Blend on medium speed until smooth. Divide between 2 glasses.

Banana Peanut Butter Smoothie

recipe ingredients 8 oz skim milk 1/3 small banana 1 tbsp reduced fat peanut butter 2 sweet n’ low or other sugar substitute 5 ice cubes recipe directions In blender combine milk, banana, peanut butter and sweet n’ low. Add ice cubes and pulse.

Banana Strawberry Smoothie

recipe ingredients 1 banana 1 cup of no-fat milk 200 grams of nonfat yoghurt Handful of strawberries (usually 5) Ice recipe directions To a large cup or blender, add the cut up banana and strawberries, milk and yoghurt. Blend well for a few minutes and add ice when ready to serve.

Berry Banana Smoothie

recipe ingredients 1 small banana, peeled, cut up, and frozen 1/4 cup fresh or frozen assorted berries 1 cup orange juice 3 Tbsp. nonfat vanilla yogurt recipe directions In a blender container combine the frozen banana pieces, desired berries, orange juice, and yogurt. Cover and blend till smooth.

Berry Brainstorm Smoothie

recipe ingredients 1/2 cup frozen strawberries 1/2 cup frozen blueberries 1/2 cup frozen raspberries 1/2 cup apple juice 1/2 tsp. lemon juice 1/2 cup nonfat frozen yogurt 1/2 cup ice recipe directions Combine ingredients in blender; mix until smooth and frothy.

Berry Good Peach Smoothie

recipe ingredients 1/2 cup apple juice 1/2 cup nonfat vanilla yogurt 1 cup fresh peaches, sliced, partially frozen 1/2 cup raspberries, partially frozen 1 1/2 cups ice chips recipe directions Pour ingredients into a blender and blend until smooth.

Blueberry Banana Smoothie

recipe ingredients 1 ripe medium banana 3/4 cup fresh or frozen blueberries 1/4 cup nonfat vanilla yogurt 3/4 cup skim milk pinch of cinnamon (if desired) 1/2 cup of crushed ice recipe directions Combine all of the ingredients in a blender and puree until smooth.

Blueberry Pineapple Smoothie

recipe ingredients 2 cups chilled fresh or frozen blueberies, slightly thawed 1 cup chilled pineapple-orange juice, or pineapple-orange-strawberry juice 1 8-ounce carton vanilla nonfat yogurt 1 tablespoon sugar recipe directions In a blender container, combine all ingredients. Cover and blend for 1 to 2 minutes or until almost smooth.

Cantaloupe Banana Smoothie

recipe ingredients 1 banana, cut in chunks and frozen 1/4 cantaloupe, cut in pieces 1/2 c nonfat yogurt 2 Tbsp. dry milk powder 1 1/2 Tbsp. orange-juice concentrate 2 tsp honey recipe directions Place all ingredients in blender and process until smooth and creamy.

Chocolate Banana Smoothie

recipe ingredients 8 oz. lowfat milk 1 ripe banana, in chunks 2 packets sweetener 1 T. unsweetened cocoa powder (or to taste) 2-3 ice cubes (omit if banana is frozen) 1/8 tsp vanilla (optional) 1 T smooth lowfat peanut butter (optional) recipe directions Combine in blender; blend until smooth.

Coletta’s Berry Smoothie

recipe ingredients I small container (6 oz) nonfat yogurt (any flavor) 1 cup skim milk 1 cup frozen berries (any type) recipe directions Blend on high till smooth. Easy and delicious. You could add a few chunks of banana if you prefer.

Cranberry Orange Smoothie

recipe ingredients 1 cup cranberry juice 1/2 cup sorbet, raspberry-flavored 1 tablespoon orange juice concentrate 1 1/2 cup orange sections 1/2 cup fresh cranberries, or cherries recipe directions Combine the cranberry juice, sorbet, and orange juice concentrate in a blender. Add the orange sections and cranberries. Blend until smooth.

Gala Apple Smoothie

recipe ingredients 1 Gala apple, peeled, cored and chopped 1 frozen banana, peeled and chopped 1/2 cup orange juice 1/4 cup nonfat milk recipe directions In a blender combine frozen banana, orange juice, apple and milk. Blend until smooth. pour into glasses and serve.

Ginger Tropical Smoothie

recipe ingredients 1/2 cup orange juice 1/4 cup pineapple juice 1/2 banana 1/4 to 1/2 tsp grated fresh ginger root 1/2 cup crushed ice, or 2 small ice cubes recipe directions Add all ingredients to blender and process until smooth.

Grape Explosion Smoothie

recipe ingredients 2 cups red seedless grapes 1 cup green seedless grapes 1/2 cup purple grape juice 2 teaspoons lime juice 1 teaspoon peeled and minced fresh gingerroot 3 ice cubes recipe directions Combine all ingredients in blender and whip until smooth.

Hi-Fiber Berry Smoothie

recipe ingredients 1 cup blackberries 1 cup stemmed and halved strawberries 1 cup blueberries 1 cup low-fat vanilla soymilk 1/8 teaspoon ground cinnamon 3 ice cubes recipe directions Combine all ingredients in blender and whip until smooth. If berries are not fully ripe, add a little honey or sugar substitute for sweetness.

Island Fruit Smoothie

recipe ingredients 1 small banana, peeled and cut into chunks 2 tablespoons coconut milk 2 tablespoons lime juice 1/4 cup orange juice 1/4 cup pineapple juice 1/2 teaspoon ginger, grated 3 ice cubes recipe directions In a blender, blend all ingredients until smooth.

Kiwi Cooler Smoothie

recipe ingredients 1 1/2 cups diced fresh kiwi 1 1/2 cups lime sherbet 1 cup diced ripe banana 1 cup honeydew melon recipe directions Place all ingredients in a blender or food processor. Process until smooth.

Lemon Apple Honey Smoothie

recipe ingredients 1/4 cup lemon juice 1/2 cup apple cider 1 apple (about 8 oz.), peeled, cored, and chopped 1 peeled banana 2 to 3 tablespoons honey 1 cup nonfat or vanilla frozen yogurt recipe directions Combine in blender till smooth.

Lemon Melon Smoothie

1 1/2 cups diced honeydew melon 1/2 cup nonfat lemon yogurt 1 cup frozen green grapes 1 tablespoon chopped fresh mint Fresh lemon juice to taste (optional) recipe directions Combine the honeydew melon and lemon yogurt in a blender. Add the grapes and mint. Blend until smooth. Taste and add lemon juice if you like.

Lemon Peach Smoothie

1 Dannon Lit N Fit Lemon Chiffon Yogurt 1 Fresh Peach or 1 small can of lite canned peaches 2 – 4 Ice Cubes recipe directions Place all in blender and blend till Smooth. Add a dash of nutmeg on top and enjoy!

Main Squeeze Smoothie

recipe ingredients 1 1/2 cups ripe strawberries, hulled and sliced 1 cup raspberries 1 banana, peeled and sliced 1 cup orange juice (preferably freshly squeezed) recipe directions Place all ingredients in blender and process until smooth.

Malted Date Smoothie

recipe ingredients 1/2 cup pitted dates 1/2 cup nonfat milk 3 tablespoons malt powder 1 1/2 cups nonfat vanilla frozen yogurt recipe directions Combine all ingredients in blender and blend until smooth.

Mango Ginger Smoothie

recipe ingredients 2 ripe mangoes, peeled and chopped 2 pieces crystallized ginger, about 1 ounce 1 cup nonfat buttermilk One 8-ounce container nonfat vanilla yogurt Handful of chipped ice recipe directions In a blender, purée the fruit and ginger, scraping down the sides as necessary. Add the buttermilk, yogurt and ice and purée until smooth […]

Mango Mania Smoothie

recipe ingredients 2 cups nonfat vanilla yogurt 1 cup mango nectar 2 mangos, peeled and chopped 1/4 tsp. cardomom recipe directions Add all ingredients to blender and process until smooth. Add 1 cup of ice cubes and blend till crushed and smooth.

Mango-Peach Smoothie

recipe ingredients 1 cup peeled mango chunks 1 large peach (about 8 oz.), peeled, pitted, and cut into chunks 1 cup peach nectar 2 tablespoons lime juice recipe directions Combine all ingredients in blender and blend until smooth. Makes two small drinks.

Melon Madness Smoothie

recipe ingredients 1 1/2 cups seeded and chopped watermelon 1 1/2 cups seeded and chopped honeydew melon Juice of 2 limes 1 cup vanilla nonfat yogurt 1 cup ice cubes recipe directions Place all ingredients in a blender and blend until smooth. Pour into glasses.

Melon Mint Smoothie

recipe ingredients 2 cups diced cantaloupe 1 cup diced honeydew melon 1 cup diced seedless watermelon 1/2 cup passion fruit or mango juice 1 tablespoon lime juice 2 teaspoons honey 10 fresh mint leaves 3 ice cubes recipe directions Combine all ingredients in blender and whip until smooth.

Nectarine Berry Smoothie

recipe ingredients 1 nectarine, pitted 3/4 cup strawberries, hulled 3/4 cup blueberries, rinsed and drained 1/3 cup nonfat dry milk powder 1 cup crushed ice recipe directions In a blender combine nectarine, strawberries, blueberries, milk powder and crushed ice. Blend until smooth. pour into glasses and serve.

Orange Fruity Smoothie

recipe ingredients 1 medium banana, peeled and cut into 1-inch pieces 1 ripe peach, peeled, halved, pitted, and diced 1 cup raspberries 1 1/2 cups freshly squeezed orange juice 3 ice cubes recipe directions Combine all ingredients in blender and whip until smooth.

Peach Berry Smoothie

recipe ingredients 1 cup nonfat peach yogurt 3/4 cup peach nectar 1/2 cup raspberries 1 1/2 cup ripe medium peaches, diced recipe directions Combine the yogurt and nectar in a blender. Add the raspberries and peaches. Blend until smooth.

Peach Cinnamon Smoothie

recipe ingredients 2 ripe peaches 2 cups nonfat plain yogurt 3 tablespoons firmly packed brown sugar 1/4 teaspoon ground cinnamon 1 cup ice cubes recipe directions In a 2- to 3-quart pan over high heat, bring about 1 quart water to a boil. Immerse peaches in boiling water for 15 seconds; drain. When peaches are […]

Pumpkin Smoothie

recipe ingredients 1 3/4 cups pumpkin, canned — chilled 12 ounces evaporated skim milk — chilled 1 1/2 cups orange juice 1/2 cup banana — sliced 1/3 cup brown sugar, packed recipe directions Place all ingredients in blender and blend well. If desired, serve over ice and sprinkle with cinnamon.

Rainforest Fusion

recipe ingredients 1 cup frozen pineapple pieces 1/2 banana 1/2 cup orange juice 2 Tbsp. coconut milk 1/2 tsp. lime juice 1/2 cup nonfat frozen vanilla yogurt 1/2 cup ice recipe directions Combine ingredients in blender; mix until smooth and frothy.

Raspberry Cappuccino Smoothie

recipe ingredients 3/4 cup chocolate milk, low-fat 1/3 cup fresh-brewed espresso 2 tablespoon chocolate syrup 1 1/2 cup nonfat coffee flavor frozen yogurt 1 cup raspberries 1/2 cup skim milk 1/4 teaspoon cocoa powder recipe directions Combine the chocolate milk, espresso, and chocolate syrup in a blender. Add the frozen yogurt and raspberries. Blend until […]

Saint Smoothie

recipe ingredients 3 nectarines, peeled and de-stoned 2 bananas, sliced 1 cup nonfat vanilla yogurt crushed ice 2 Tbsp grenadine recipe directions Place the nectarines and bananas into a blender along with the yogurt and whisk it all together until it has a good consistency. Next, fill the glasses a quarter with crushed ice, and […]

Sunshine Smoothie

recipe ingredients 1 cup orange sherbet (or substitute frozen yogurt) 1 cup fresh strawberries, trimmed 1 1/3 cups pineapple chunks, fresh or canned in juice and drained 1 1/2 cups sparkling mineral water recipe directions Blend first 3 ingredients in a food processor until smooth; add mineral water until blended.

Tropical Five Fruit Blast Smoothie

recipe ingredients 1 large banana, peeled and cut into 1-inch pieces 2 kiwi fruit, peeled and quartered 1/2 cup peeled and diced mango 1/2 cup peeled and diced papaya 1 cup freshly squeezed orange juice 3 ice cubes recipe directions Combine all ingredients in blender and whip until smooth.

Tropical Passion Smoothie

recipe ingredients 1 papaya 1 peach 2 passionfruit 150ml (5fl oz) freshly squeezed orange juice recipe directions Peel the papaya and remove the seeds, put the flesh into a blender. Wash the peach, halve, remove the stone and chop the flesh, then add. Halve the passionfruit and scoop the seeds straight into the blender with […]

Sparkling Orange Apple Cooler

recipe ingredients 1/2 cup orange juice concentrate, thawed 2 cups apple cider 2 cups sparkling water crushed ice to serve recipe directions Combine juice, cider, and water in a pitcher and stir to combine. Serve over crushed ice.

Raspberry Apple Cider

recipe ingredients 10 cups apple cider 12 oz raspberries, fresh or frozen recipe directions Combine berries and cider in a large saucepan and simmer about 10 minutes. Remove from heat and strain berries from the cider (discard berries) Taste cider and add artificial sweetener, if necessary. Serve warm or chilled.

Purple Cow

recipe ingredients 2/3 cup unsweetened grape juice, cold 1/2 cup skim milk 1/2 cup club soda, cold 1/2 cup vanilla ice milk recipe directions Process all ingredients in a blender; serve immediately.

Pink Ice

recipe ingredients 1 cup banana slices 3/4 frozen strawberries 1/2 cup ruby red grapefruit juice 1/2 cup orange juice 1/2 cup crushed ice recipe directions Combine all ingredients in blender until smooth.

Pineapple Shake

recipe ingredients 2 Tbsp. nonfat dry milk powder 2 Tbsp. honey 1 cup vanilla flavored nonfat sugar free yogurt (120 calories per cup) 8 oz can pineapple chunks packed in juice (do not drain) 4 ice cubes recipe directions Combine all ingredients except ice in blender and blend until smooth. Add ice cubes, one at […]

Orange Cream Shake

recipe ingredients 1/2 gallon vanilla fat free frozen yogurt, slightly softened 1 cup frozen (thawed) orange juice concentrate 3/4 cup skim milk recipe directions Place half of each ingredient in blender; cover and blend on medium speed until well blended, stopping occasionally to scrape sides. Pour into 4 glasses. Repeat with remaining ingredients.

Light Eggnog

recipe ingredients 3/4 cup sugar 1/4 tsp. cinnamon 1/4 teaspoon fresh grated nutmeg 1/4 teaspoon allspice pinch salt 1 egg 4 whites 1 1/2 cups fat free skim milk 1 1/2 cups fat free half-and-half 1/2 teaspoon vanilla extract 1/2 teaspoon imitation almond – optional fresh ground nutmeg 4 – 8 drops yellow food coloring […]

Island Chiller

recipe ingredients 2 packages frozen unsweetened strawberries (10 oz ea) 1 can crushed pineapple with juice (30 oz) 3 cups orange juice 2 quarts carbonated water, chilled recipe directions Blend strawberries with pineapple and its juice until smooth. Combine with orange juice. Freeze into ice cube trays. Put three cubes into a tall glass and […]

Hot Cider Wassail

recipe ingredients 8 cups apple cider 2 cups orange juice 1 cup lemon juice 5 cups pineapple juice 1 tsp. whole cloves 2 sticks cinnamon recipe directions Bring all ingredients to a boil; bring to a simmer. Strain and serve in cups.

Cranberry Limeade

recipe ingredients 3 cups cranberry juice cocktail 2 cans (6 ounces each) frozen limeade concentrate, thawed 2 bottles (20 ounces each) sparkling water (5 cups), chilled Lime wedges, if desired recipe directions Mix cranberry juice cocktail and limeade concentrate in large plastic or glass pitcher. Refrigerate about 1 hour or until chilled. Just before serving, […]

Coral Cooler

recipe ingredients 4 1/2 cups unsweetened pineapple juice 2 cans (12 ounces each) diet grapefruit soda pop, chilled 1/2 cup maraschino cherry juice 8 maraschino cherries with stems recipe directions Mix pineapple juice, soda pop and cherry juice; pour into ice-filled glasses. Garnish each with maraschino cherry.

Cinnamon Peach Nectar

recipe ingredients 2 peaches, peeled and sliced 2 Tbsp. sugar 2 tsp. cinnamon 3 Tbsp. lemon juice 1 1/2 cups canned peach nectar recipe directions Combine all ingredients in food processor and process until smooth.

Chocoberry Splash

recipe ingredients 3/4 cup cold skim milk 1/4 cup sliced strawberries 2 Tbsp. chocolate syrup 2 Tbsp. vanilla ice milk 2 Tbsp. club soda crushed ice recipe directions Fill two tall glasses with crushed ice. In blender, combine remaining ingredients except club soda, and blend until smooth. Pour into glasses, over crushed ice; add club […]

Blackberry Zinger

recipe ingredients 4 cups blackberries Splenda equal to 1/2 cup 1 cup orange juice 4 cups frozen yogurt, softened recipe directions Puree blackberries, then strain to remove seeds. This should equal 2 cups puree. Combine the puree with remaining ingredients and blend well. Serve as milkshakes in tall glasses.

Banana Chocolate Shake

recipe ingredients 2 large bananas, cut into pieces 2 cups cold nonfat milk 1 tsp. vanilla extract 2 Tbsp. unsweetened cocoa powder recipe directions Blend all ingredients in a blender until light and frothy; serve over ice.

Banana Berry Cooler

recipe ingredients 1 banana 1/2 cup strawberries 1/2 cup orange banana juice 1/2 cup nonfat vanilla yogurt 1/2 cup ice recipe directions Combine all ingredients in a blender, process about 20 seconds or until smooth.

Apple Sunrise Punch

recipe ingredients 1 32-ounce bottle apple juice or apple cider, chilled 1 32-ounce bottle cranberry juice, chilled 2 cups carbonated water (club soda), chilled Ice cubes Orange slices (optional) recipe directions In a punch bowl combine apple juice or cider and cranberry juice; carefully add carbonated water. To serve, ladle punch over ice in glasses […]

Apple Berry Cooler

recipe ingredients 1 cup fresh strawberries 1/2 cup fresh raspberries 1/4 cup fresh blueberries 3/4 cup frozen apple juice concentrate 1-2/3 cups chilled carbonated water Ice cubes recipe directions Combine berries and apple juice concentrate in a blender container. Cover and blend until smooth. Pour into a pitcher and slowly stir in carbonated water. Pour […]

Minty Mocha

recipe ingredients 1/4 cup sugar 1/4 cup unsweetened cocoa 1 cup water 2 Tbsp. instant coffee granules 4 3/4 cups skim milk 1/2 tsp. peppermint extract recipe directions Combine sugar and cocoa in a medium saucepan; stir well. Add water; bring to a boil, stirring constantly. Stir in coffee granules. Gradually add milk, stirring well. […]

Apricot Mint Tea

recipe ingredients 10 tea bags 4 cans (12 oz each) apricot or peach nectar 1/2 cup snipped fresh mint, slightly crushed 1/4 cup sugar recipe directions Bring 4 cups of water to a boil; remove from heat and add tea bags. Let steep 3 to 5 minutes; discard bags. Stir in nectar, mint, and sugar. […]

Wild Mushroom Crostini

recipe ingredients 1/2 package (4 oz.) sliced fresh shiitake mushrooms, or 6 oz. whole shitake mushrooms, stemmed and sliced 2 packages (8 oz.) sliced cremini mushrooms, or 1 1/4 lb. whole creminis, stemmed and sliced 1/3 cup chopped shallots 2 Tbsp. butter or trans-fat free spread 2 Tbsp. fat-free, reduced sodium mushroom or chicken broth […]

Citrus Shrimp and Scallops

recipe ingredients 1/2 lb fresh or frozen scallops 1 tsp finely shredded orange peel 1/2 c orange juice 2 tbsp low sodium soy sauce 1 tsp grated ginger root 1 clove garlic, minced 1/4 tsp ground red pepper 12 pieces fresh or frozen pea pods 1 orange, cut in 8 wedges 12 fresh or frozen […]

Santa Fe Sunset Dip

recipe ingredients 3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil) 2 jars (7-oz. each) roasted red peppers, drained 2 garlic cloves, chopped fine 1 1/2 tsp. ground cumin, or to taste 1 tsp. fresh lemon juice, or to taste 1/4 cup chopped fresh cilantro 1/4 cup chopped scallion 4 oz. […]

Green Tea Dip and Spread

It’s Green Tea Time

from the American Institute for Cancer Research

You can drink your green tea and have it too. This healthful tea can be a drink or a cooking ingredient but, either way, research shows green tea offers important health benefits.

A substance in green tea has been found to halt a specific stage in the cancer process more effectively than current cancer drugs do, according to a recent study discussed at an international research conference sponsored by the American Institute for Cancer Research this past summer.

In Asia, where green tea consumption is high, its regular intake is associated with lower risk of cancers of the breast, colon and several other types of cancer.

Throughout Asia, green tea is used in many types of cooking. In China, loose green tea leaves are toasted in a wok before adding other stir-fry ingredients. In Japan, green tea is used in many commercial products like tea cakes, and many Japanese make a soup with green tea that is often served at the end of a meal or as a late-night snack.

The temperature of the water can affect a tea’s flavor as much as the quality and amount of tea used. The higher the water temperature, the more bitter and astringent the tea can be. When brewing high quality green tea, water should always be below boiling.

Never boil the water in an aluminum pot, or steep the tea in pots or cups made of plastic or aluminum, which badly affect the taste.

October is Breast Cancer Awareness Month, a good time to think of green tea when choosing a beverage. The following mixture can be used as a dip or spread.

Parmesan Zucchini Strips

recipe ingredients 1/2 cup egg substitute 1/3 cup seasoned bread crumbs 1/4 cup Parmesan cheese 4 small zucchini, quartered lengthwise recipe directions Preheat oven to 450*F. Pour egg substitute into a shallow dish. Combine bread crumbs and cheese in another shallow dish. Dip zucchini quarters into egg, then roll in bread crumb mixture to coat. […]

Turkey Cheese Ball

recipe ingredients 1 1/2 cups cooked turkey, finely chopped 1/4 cup walnuts, chopped 1/4 cup dry onion soup mix 1/2 teaspoon garlic powder 1/2 teaspoon tarragon 1/2 teaspoon freshly ground pepper 1/4 teaspoon thyme 8 ounces low-fat cream cheese 1/4 cup light mayonnaise 1/3 cup fresh parsley, chopped Dash Tabasco sauce recipe directions Blend turkey […]

Cuban Black Bean Dip

recipe ingredients 1 can (16 oz) black beans, drained 2 Tbsp. chopped red onions 1 Tbsp. fresh orange juice 1 or 2 Tbsp. balsamic vinegar 1 medium clove garlic, crushed salt and pepper to taste. recipe directions In food processor bowl, combine drained beans, 1 tablespoon of the onions, 1 tablespoon of the balsamic vinegar, […]

Garlic Lime Chicken

recipe ingredients 4 boneless, skinlesschicken breast halves 1/2 cup low sodium soy sauce 1/4 cup fresh lime juice 1 Tbsp. Worcestershire sauce 2 cloves garlic, minced 1/2 tsp dry mustard 1/2 tsp coarsely ground pepper recipe directions Mix together soy sauce, lime juice, Worcestershire sauce, garlic and mustard. Place chicken in bowl and pour sauce […]

Easy Tangy Dip

recipe ingredients 1 cup plain fat-free yogurt 2 Tbsp. chili sauce 1 tsp. prepared horseradish recipe directions Combine all ingredients in a small bowl. Serve as a dip for raw vegetables. Makes 8 servings, 2 tablespoons each.

Herb Baked Corn on the Cob

recipe ingredients 4 ears corn Butter-flavored cooking spray 1/4 tsp. salt 1/8 tsp. pepper 20 sprigs fresh basil, rosemary, thyme, dill weed, marjoram or sage recipe directions Heat oven to 450°. Husk corn and remove silk. Place each ear on 12-inch square of aluminum foil. Spray on all sides with cooking spray. Sprinkle with salt […]

Creamcicle Fruit Dip

recipe ingredients 1 1/2 cups DANNON Light ‘n Fit™ Vanilla Yogurt 1/3 cup orange juice concentrate, defrosted Orange zest and shaved crystallized ginger, for garnish Optional fresh berries, sliced pineapple and green grapes, for dipping recipe directions Combine orange juice concentrate and yogurt. Transfer to a small serving dish. Garnish with orange zest and crystallized […]

Asian Shrimp Dip

recipe ingredients 8 oz light sour cream 1 (4 1/2 oz) can shrimp, rinsed, drained and chopped 1/2 cup finely chopped celery 1/2 cup finely chopped water chestnuts 1/4 cup finely chopped green onion 1/4 cup light mayonnaise 2 tsp. soy sauce 1/4 tsp. ground ginger 1/8 tsp. garlic powder recipe directions Combine all ingredients […]

Creamy Onion Tartlets

recipe ingredients Filling: 8 cups chopped onions (about 4 pounds) 1 cup beef broth 1/4 tsp. pepper 2 slices lean turkey bacon — cooked and chopped 6 Tbsp. grated Parmesan cheese Phyllo Shells: 1/4 cup apple juice 2 Tbsp. reduced-fat margarine 4 frozen phyllo sheets (13 × 9 inches), thawed recipe directions Heat oven to […]

Linguine with Olives and Sun Dried Tomatoes

recipe ingredients 1/3 cup (about 10) pitted and slivered olives, such as Kalamata or Gaeta 3/4 cup thinly sliced sun-dried tomatoes (not oil-packed) 1/2 cup boiling water 1 pound fresh or dried linguine 1 3/4 cups fat-free chicken broth or use vegetable broth or Pacific No-Chicken Broth 2 tablespoons all-purpose flour 1 1/2 cups 1 […]

Pear Walnut Cheese Spread

recipe ingredients 1 can (15 ounces) Bartlett pears, finely diced 1/2 cup toasted walnuts, chopped 2 tablespoons chopped chives 1 cup (4 ounces) crumbled blue cheese recipe directions In bowl combine pears, walnuts and chives. Stir in blue cheese. Serve as a dip with crackers or toasted pita bread triangles. Makes 16 servings of about […]

Red Bean Dip

recipe ingredients 1 can (15 oz) red kidney beans 1/4 tsp. garlic salt 1/4 tsp. fresh cracked black pepper 1/4 tsp. cumin 1/4 cup fresh dillweed, minced 1/4 cup nonfat plain yogurt recipe directions Discard 2 tablespoons of the liquid from the canned beans. Add remaining liquid and beans to a food processor bowl. Add […]

Herbed Yogurt Cheese

recipe ingredients 2 cups nonfat plain yogurt 1/4 cup nonfat mayonnaise 1 Tbsp. dillweed 1 tsp. garlic powder 1 tsp. onion powder 1/4 tsp. freshly ground black pepper recipe directions Combine all ingredients until well blended. Line a large strainer with a double thickness of cheesecloth, and place over a large bowl. Fill with the […]

Cheesy Ranch Dip

recipe ingredients 1 pkg Ranch style dressing mix 1/2 cup nonfat mayonnaise 8 oz nonfat cream cheese, softened 8 oz low fat cheddar cheese, shredded 1 Tbsp. blue cheese recipe directions Combine all ingredients in a food processor. Chill until serving time. One serving is about 1/4 cup. Flavor gets better if you chill for […]

Cajun Shrimp

recipe ingredients 1/2 of a lemon 1/3 cup water 1 small onion, chopped 2 Tbsp. lemon juice 1 Tbsp. cooking oil 2 cloves garlic, minced 1 Tbsp. Cajun seasoning 1/4 tsp. salt 1 1/2 lbs. fresh or frozen peeled medium shrimp (about 2 pounds in the shell) 1/2 cup chopped green or red sweet pepper […]

Smoky Salmon Spread

recipe ingredients 1 can (15 1/2 oz.) Alaska salmon 1 pkg. (8 oz. ) light cream cheese 2 Tbsp. lemon juice 1/4 cup thinly sliced green onions 2-3 drops natural hickory liquid smoke recipe directions Drain and flake salmon. Beat cream cheese with lemon juice in electric mixer until light and fluffy. Beat in flaked […]

Peppercorn Cheese Log

recipe ingredients 8 oz light cream cheese, room temperature 1 tsp. pink peppercorns 1 tsp. green peppercorns 1 tsp. black peppercorns 1 clove garlic, minced 1 tsp. caraway seed, crushed 1/4 cup finely chopped fresh chives 2 Tbsp. chopped fresh dillweed 1 tsp. Worcestershire sauce 1 tsp. finely chopped parsley recipe directions Place peppercorns in […]

Zucchini Crab Cakes

recipe ingredients 6 tsp. cooking oil 1 cup coarsely shredded zucchini 1/4 cup thinly sliced green onions 1/4 cup egg substitute 1/2 cup seasoned fine dry bread crumbs 1 Tbsp. Dijon-style mustard 1/2 tsp. snipped fresh lemon thyme or regular thyme 1/8 to 1/4 tsp. ground red pepper 8 oz. fresh cooked crabmeat, or use […]

BLT Spread

recipe ingredients 1 cup nonfat sour cream 1 cup light mayonnaise 4 Tbsp. reduced fat bacon pieces 3 roma tomatoes, chopped recipe directions Reserve a small amount of bacon for garnish. Combine remaining ingredients in a small serving bowl. Sprinkle top with reserved bacon. Cover and chill at least 1 hour before serving. Serve with […]

Balsamic Strawberries

recipe ingredients 1 pint strawberries 1 1/2 tsp. balsamic vinegar 2 tsp. sugar recipe directions Wash berries, remove hulls, slice and place in glass bowl. Sprinkle on sugar and let sit for 2 hours. Berries may be prepared up to 24 hour in advance. Just before serving, add vinegar, stir and serve.

Low Fat Hummus

recipe ingredients 2 1/2 cups or 2 cans chickpeas (garbanzo) 2 Tbs. low-sodium broth 1 Tbs. lemon juice 1/4 tsp. garlic powder 1/2 tsp. dry parsley 1 tsp. sesame oil 1/4 cup fat-free mayonnaise recipe directions Put all ingredients in food processor and blend until as smooth as possible. Use a pulse mode if available […]

Cinnamon Spice Dip

recipe ingredients 2 oz. fat-free cream cheese 1/2 tsp. ground cinnamon 2 Tbs. honey 1/8 tsp. nutmeg 1/2 cup fat-free sour cream (serve with assorted fresh fruit) recipe directions Beat cream cheese and honey until smooth. Add remaining ingredients and beat until smooth. Cover and refrigerate 1 to 2 hours for flavors to blend. Serve […]

Smoky Red Bean Dip

recipe ingredients 2 cups cooked or canned dark red kidney beans 1 Tbsp. canola oil 1/2 tablespoon red or white wine vinegar 1 Tbsp. minced garlic 1 chipotle pepper in adobo sauce, divided Sea salt and Freshly ground black pepper to taste recipe directions Drain canned beans, reserving 1/3 cup of the bean liquid. Place […]

Sun Dried Tomato Breadsticks

recipe ingredients 2 cups flour 1/2 tsp. salt 1 1/2 tsp. yeast 1 tsp. honey 1 tsp. olive oil 2/3 cup hot water 6 sun-dried tomato halves, reconstituted according to package directions 1 Tbsp. skim milk 2 tsp. poppy seeds recipe directions Drain and chop sun dried tomatoes; set aside. Place the flour, salt and […]

Greek Yogurt Dip

recipe ingredients 1 clove garlic, pressed 1/4 cup walnuts, finely chopped 1 T. olive oil 1 cup plain nonfat yogurt salt to taste 1 t. lemon juice 1 cucumber, peeled, seeded, and diced recipe directions Mix garlic and walnuts with olive oil. Stir in yogurt and salt. Add lemon juice and diced cucumbers. Stir and […]

Creamy Ranch Dip

recipe ingredients 1 (8-ounce) package fat-free cream cheese, softened 2 Tbsp. fat-free milk 2 Tbsp. freshly grated Parmesan cheese 4 tsp. Ranch salad dressing mix 1/4 cup finely chopped red bell pepper 1 green onion, chopped (about 2 tablespoons) recipe directions Combine cream cheese and milk with a hand blender or food processor. Add dressing […]

Light Spinach Dip

recipe ingredients 1 (10-oz.) package frozen chopped spinach, defrosted 1 cup low-fat mayonnaise 1 cup non-fat sour cream 1 (8-oz.) can water chestnuts, drained and finely chopped 3 green onions, chopped 1 packet Knorr vegetable soup mix recipe directions Drain the spinach and squeeze dry. In a medium bowl, combine the rest of the ingredients. […]

Cowboy Caviar

recipe ingredients 5 Roma tomatoes, chopped 1 can (15 ounces) corn, drained 1 can (15 ounces) black-eyed peas, drained 1 can (15 ounces) kidney beans, drained 1 can (15 ounces) cannellini or Great Northern beans, drained 1 can (7 ounces) diced green chiles 6 green onions, sliced 1/2 teaspoon garlic salt 1 teaspoon chili powder […]

Shrimp Dip

recipe ingredients 1/3 cup nonfat sour cream 8 oz nonfat cream cheese, softened 1/2 cup finely diced celery 1/2 cup finely chopped onion 2 Tbsp. fresh lemon juice 1/4 tsp. salt 1/4 tsp. black pepper 1/8 tsp. ground red pepper 2 small cans (7 oz each) tiny shrimp, drained recipe directions Combine sour cream and […]

Baked Stuffed Jalapeno Peppers

recipe ingredients 3/4 cup fine, dry bread crumbs 1 Tbsp paprika 40 each whole pickled jalapeno peppers (about 3 jars) 1 (8-ounce ) pkg. reduced fat cream cheese, softened 1/2 cup low fat cheddar cheese, grated 1/2 cup egg substitute recipe directions Combine bread crumbs and paprika in a small bowl, set aside. Split peppers […]

Herbed Potato Wedges

recipe ingredients 2 teaspoons olive oil 2 teaspoons balsamic vinegar 1 Tbsp. grated Parmesan cheese 1 Tbsp. fine dry bread crumbs 1/2 tsp. dried Italian seasoning, crushed 1/8 tsp. pepper 2 medium baking potatoes Nonstick spray coating 1/2 cup fat-free dairy sour cream 1/4 tsp. garlic powder 1 Tbsp. snipped fresh chives recipe directions Preheat […]

Almond Dip

recipe ingredients 1 package (8 oz) nonfat cream cheese, softened 1/2 cup nonfat sour cream 1/2 cup sugar 3 Tbsp. skim milk 1/4 tsp. almond extract recipe directions Combine all ingredients with a mixer or food processor until smooth. Serve with fruit chunks. Makes about 1 2/3 cups of dip. Nutrient info per tablespoon.

Black Olive Dip

recipe ingredients 1 cup nonfat sour cream 1/2 cup nonfat mayonnaise 1 small can (4 1/2 oz) chopped ripe olives, drained 3/4 cup minced green onions 3/4 cup seeded chopped tomatoes 2/3 cup chopped fresh cilantro 2 Tbsp. fresh lime juice 2 cloves garlic, minced 1 tsp. hot sauce recipe directions Combine all ingredients in […]

Crab Dip

recipe ingredients 1/2 cup low-fat sour cream 2 Tbsp. reduced-calorie mayonnaise 1Tbsp. skim milk 1Tbsp. prepared horseradish 1/2 tsp. dry mustard 1/2 tsp. Worcestershire sauce 1/4 tsp. hot sauce 8 oz. nonfat process cream cheese product 1 cup shredded reduced-fat sharp Cheddar cheese 1/2 pound fresh lump crabmeat 1/8 tsp. paprika recipe directions Position knife […]

Crab and Bacon Cups

recipe ingredients 2 slices turkey bacon, cooked and crumbled 8 oz. fresh crabmeat, drained and flaked 1/4 cup fat free sour cream 1/4 cup fat free mayonnaise 1 1/2 tsp. chopped chives, fresh 1/4 tsp. pepper 2 pkgs (2.1 oz each) frozen miniature phyllo shells, thawed recipe directions Combine first 6 ingredients and spoon into […]

Creamy Roasted Pepper Dip (2)

recipe ingredients 8 ounces fat free sour cream 1 (7-ounce) jar roasted red peppers, drained 4 ounces fat free cream cheese 1 clove garlic, crushed 1 tablespoon fresh basil leaves 1/2 teaspoon dried oregano leaves recipe directions Blend all ingredients in a food processor until smooth. Pour into bowl and chill before serving.

Dill Crab Dip

recipe ingredients 1/2 cup nonfat mayonnaise or salad dressing 1/2 cup light sour cream 1 cup cooked crabmeat (or use surimi) 1 tsp. dried dillweed 2 tsp. finely chopped onion or green onion 1/2 tsp. finely shredded lime peel 1 tsp. lime juice dash Tabasco sauce recipe directions Combine all ingredients and season with salt […]

Gingered Pot Stickers

recipe ingredients 3 cups finely shredded cabbage 1 egg white, lightly beaten 1 Tbsp. citrus seasoned soy sauce or light soy sauce 1/4 tsp. crushed red pepper 1 Tbsp. minced fresh ginger 4 green onions with tops, finely chopped 4 ounces ground chicken breast, cooked and drained 24 wonton wrappers, at room temperature cornstarch 1/2 […]

Herb Stuffed Tomatoes

recipe ingredients 15 cherry tomatoes 1/2 cup 1% lowfat cottage cheese 1 Tbsp. thinly sliced green onion 1 tsp. chopped fresh chervil or 1/4 tsp. dried chervil 1/2 tsp. chopped fresh dill or 1/8 tsp. dried dillweed 1/8 tsp. lemon pepper recipe directions Cut thin slice off bottom of each tomato. Scoop out pulp with […]

Marinated Mushrooms

recipe ingredients 1/4 cup tequila 1/4 cup fresh lemon juice 1/2 tsp. cracked pepper 1/4 tsp. salt 1/4 tsp. dried oregano 2 garlic cloves, halved 1 bay leaf 1 rosemary sprig 1(8-ounce) package crimini mushrooms recipe directions Combine all ingredients in a bowl, and stir well. Cover and marinate mushrooms in refrigerator 8 hours. Discard […]

Stellas Mock Guacamole

recipe ingredients 1 can (14 oz) asparagus cuts, drained 1 cup finely chopped tomatoes 1/3 cup chopped onions 2 T. finely chopped fresh cilantro 2 T. lowfat mayonnaise 1 T. lime juice 6 drops red pepper sauce 1 clove garlic, finely chopped dash pepper recipe directions Place asparagus in blender. Cover and process til smooth. […]

Mushrooms a la Grecque

recipe ingredients 1 quart water 2 tsp. kosher salt 3/4 tsp. black peppercorns 3/4 tsp. coriander 3/4 tsp. fennel 2 bay leaves 1/2 tsp. dried thyme 1 whole chili pepper or a pinch of hot pepper flakes 3 cloves garlic 6 fresh parsley sprigs juice of one lemon 4 tsp. olive oil 1 pound mushrooms […]

Poppy Seed Bundles

recipe ingredients 1/2 cup light sour cream 1 tablespoon all-purpose flour 1 tablespoon poppy seeds 1 tablespoon grated lemon peel 1 tablespoon sugar 1 teaspoon lemon juice 6 ounces phyllo pastry (about 9 sheets) 1/2 cup reduced-calorie margarine, melted recipe directions Preheat oven to 375*F. Line 2 large baking sheets with foil and set aside. […]

Roasted Red Pepper Dip

recipe ingredients 2 medium red bell peppers, cut in half and seeded 2 cups sliced red onion 2 garlic cloves 1/4 cup dry breadcrumbs 1/4 cup plain fat-free yogurt 1 Tbsp. red wine vinegar 2 tsp. olive oil 1/8 tsp. salt 1/8 tsp. hot sauce recipe directions Place pepper halves, skin sides up, on a […]

Roasted Red Pepper Spread

recipe ingredients 2 jars (7 ounce each) roasted sweet red peppers, drained 1/4 cup tomato paste 2 tsp. sugar 1/2 tsp. dried thyme 1/2 tsp. salt 1/4 tsp. garlic powder dash ground red pepper recipe directions Combine all ingredients in a food processor and blend until smooth.

Savory Cheesecake

recipe ingredients 4 1/4 cup crushed onion flavored melba toast, divided 3 Tbsp. minced shallots 2 1/2 cups packed trimmed watercress 1/4 tsp. fresh ground pepper 2 cups nonfat cottage cheese 3 oz. shredded provolone cheese 1/4 cup all-purpose flour 1/4 tsp. salt 1 small can (8 3/4 oz) creamed corn 2 eggs recipe directions […]

Smoked Salmon Spread

recipe ingredients 3/4 lb smoked salmon, cut into 1 inch pieces 1/2 cup chopped green onions 1 Tbsp. dijon mustard 1 tsp. lemon juice 1/2 tsp. white pepper 1 cup plain nonfat yogurt 2 hard cooked egg whites, diced 3 Tbsp. minced fresh chives recipe directions Place first 5 ingredients in food processor and pulse […]

Tuscan White Bean Crostini

recipe ingredients 2 cans (15 ounces each) white beans (such as cannellini), rinsed and drained 1/2 large red bell pepper, finely chopped or 1/3 cup finely chopped roasted red bell pepper 1/3 cup finely chopped onion 1/3 cup red wine vinegar 3 tablespoons chopped parsley 1 tablespoon olive oil 2 cloves garlic, minced 1/2 teaspoon […]

Tropical Spring Rolls

recipe ingredients 1 lb. chicken tenders 2 cups orange juice 1/4 cup fresh lime juice 2 Tbsp. fish sauce (in Asian specialty section of food mart) 1 Tbsp. peanut or vegetable oil 2 tsp. grated fresh ginger 1 tsp. sugar 1/2 tsp. red pepper flakes 12 round (8-inch) rice papers (in Asian specialty section of […]

Tomato Scallion Spread

recipe ingredients 3 Tbsp. finely chopped sun-dried tomatoes, not packed in oil 3 Tbsp. water 8 oz. pkg. nonfat cream cheese, room temperature 1/4 cup minced scallions recipe directions Bring water and tomatoes to boil in small saucepan or in microwave; simmer 2 minutes then let cool. Combine with softened cream cheese and scallions. Chill […]

Sun Dried Tomato Dip

recipe ingredients 20 sundried tomato halves (not packed in oil) 1/2 cup fresh parsley 1 clove garlic 1/2 tsp. kosher salt 1/2 tsp. pepper 1 tsp. lemon juice 16 oz. nonfat sour cream recipe directions Place tomatoes in small saucepan and cover with water: bring to boil, remove from heat and let rest 10 minutes […]

Stuffed Mushrooms

recipe ingredients 24 large mushrooms, capped 1/2 pkg. chopped frozen spinach, cooked & drained 1 8-oz. pkg. fat free cream cheese, softened 2 cloves minced garlic 1/2 cup diced green onion 1/2 cup bacon bits recipe directions Remove stems from mushrooms. Set mushrooms aside. Dice stems and saute with green onion and garlic until tender. […]

Salmon Stuffed Pea Pods

recipe ingredients 36 snow pea pods 3 ounces fat free cream cheese 2 tablespoons chives 4 ounces smoked salmon, flaked recipe directions Rinse pea pods. Snap off stems and pull strings off the side. If pea pods are not crisp, soak in ice water for 30 minutes. With thin knife, open pea pods along straight […]

Salmon Deviled Eggs

recipe ingredients 8 hard-boiled eggs 6 1/2 ounces salmon, canned 5 Tbsp. nonfat tartar sauce 1/4 tsp. dried dill 1/4 tsp. salt 1/8 tsp. freshly-ground black pepper recipe directions Hard boil and cool eggs. Split lengthwise, scoop out center, mash and mix with salmon, tartar sauce, dill, salt and pepper. Fill eggs back up and […]

Roasted Vegetable Phyllo Cups

recipe ingredients 3/4 pound Japanese eggplant, cut into 1/2-inch dice 2 red bell peppers, cut into 1/2-inch dice 2 yellow bell peppers, cut into 1/2-inch dice 1 Tbsp. chopped fresh parsley 1/2 tsp. kosher salt 2 packages (2 oz. each) mini phyllo pastry shells (15 per package) Fresh rosemary sprigs, for garnish 2 Tbsp. olive […]

Ricotta Polenta

recipe ingredients 1 cup water 3/4 cup yellow cornmeal 1/4 cup snipped fresh parsley 1/4 tablespoon salt 1/4 tablespoon cayenne 1 (12 oz.) can evaporated skim milk 1/2 cup nonfat or low-fat ricotta cheese 1/4 cup shredded fresh Parmesan cheese recipe directions Combine water, cornmeal, parsley, salt and cayenne in small mixing bowl. Let stand […]

Mushroom Pizzettes

recipe ingredients 1/2 cup warm water 3/4 tsp. yeast 1 tsp. sugar 3/4 cup bread flour 3/4 cup whole wheat flour 1/4 tsp. salt 2 tsp. olive oil 1/4 cup diced onions 1 cup sliced mushrooms 1/4 cup parmesan cheese 1/4 cup shredded part skim mozzarella cheese 1 cup fat free pizza or spaghetti sauce […]

Mini Carrot Quiches

recipe ingredients 1/4 cup sliced green onions 1 clove garlic, minced 1 Tbsp. margarine 1-1/2 cups shredded carrot 3 slightly beaten eggs or 3/4 cup refrigerated or frozen egg product , thawed 1-1/2 cups shredded reduced-fat Monterey Jack or cheddar cheese (6 ounces) 3 Tbsp. yellow cornmeal 1/2 tsp. dried basil, crushed 1/4 tsp. ground […]

Mandarin Spinach Wheels

recipe ingredients 4 10-inch flour tortillas 4 ounces fat free cream cheese, softened 1/3 cup mandarin oranges, chopped and drained 1/4 teaspoon red pepper 1/4 cup sliced green onions 6 ounces deli turkey, thinly sliced 20 medium spinach leaves, washed and stemmed recipe directions In bowl, mix cream cheese, oranges and red pepper. Layer each […]

Jumbo Shrimp with Shanghai Ketchup

recipe ingredients 2/3 cup hoisin sauce 1/4 cup orange juice 1/2 tsp garlic chili paste 24 cooked, frozen jumbo shrimp, thawed recipe directions To make Shanghai Ketchup, combine hoisin sauce, orange juice and chili paste in a bowl. Stir to blend. Chill till ready to serve. Arrange shrimp on a platter and serve with bowl […]

Hot Crab Dip

recipe ingredients 1/2 cup nonfat cottage cheese 4 ounces neufchatel cheese 1clove garlic, minced 1/4 tsp. worcestershire sauce 1/4 tsp. old Bay Seafood seasoning 1/4 tsp. cayenne 1/4 tsp. black pepper 1/2 lb. crab meat, fresh or frozen 1 Tbsp. lemon juice recipe directions Place cottage cheese in a sieve lined with a double thickness […]

Hoppin’ Jalapenos!

recipe ingredients 12 jalapeno peppers 3 ounces neufchatel cheese (light cream cheese), room temperature 1/2 cup lowfat cheddar cheese, shredded 1/4 cup green onions, finely chopped recipe directions Carefully cut each jalapeño lengthwise. Under running water, rinse out the seeds and remove the stems and veins. In a small mixing bowl, mix cheeses and onions. […]

Four Cheese Mushrooms

recipe ingredients 24 large fresh mushrooms, about 2 inches each 8 sun dried tomato halves 1 cup nonfat ricotta cheese 1/2 cup finely chopped fresh spinach 1/2 cup shredded Monterey Jack cheese (2 ounces) 3 Tbsp. freshly grated Parmesan cheese 1 Tbsp. snipped fresh basil 2 cloves garlic, minced 1/4 tsp. salt 1/4 tsp. pepper […]

Crostini

recipe ingredients 1/4 loaf (4 ounces) whole wheat baguette 4 plum tomatoes 4 ounces shredded part skim mozzarella cheese 3 T. prepared pesto sauce recipe directions Slice baguette into 16 very thin, diagonal slices. slice each tomato vertically into four 1/4 inch slices. Place baguette slices on nonstick baking sheet. Top each with 1 tablespoon […]

Crispy Broiled Shrimp Appetizers

recipe ingredients 1 pound medium shrimp, peeled and deveined 1/4 cup cornstarch 1 Tbsp. water 2 large egg whites 1 1/2 cups finely crushed reduced-fat Ritz crackers (about 35) 1 tsp. paprika 1/4 tsp. salt 1/4 tsp. ground white pepper Cooking spray recipe directions Combine shrimp and cornstarch in a zip-top plastic bag; seal and […]

Apple Walnut Spread

recipe ingredients 8 ounces nonfat cream cheese 1 small apple, finely minced (about 1/2 cup) 1 Tbsp. sugar 1/2 tsp. cinnamon 1 Tbsp. finely chopped walnuts recipe directions Combine sugar and cinnamon in a small bowl. Blend in cream cheese until smooth. Stir in apples and walnuts. Use as a spread for graham crackers or […]

Chipotle Corn Cream Cheese Dip

recipe ingredients 8 ounces each nonfat cream cheese and reduced-fat cream cheese 3 Tbsp. lime juice 1 to 2 Tbsp. minced chipotle chilies in adobo sauce 1 can (15 1/4 oz.) corn kernels, rinsed and drained recipe directions With a mixer, beat the cream cheeses together until smooth. Add lime juice and chipotles, and beat […]

Chili Con Queso Dip

recipe ingredients 1 can (14.5 oz.) diced tomatoes, undrained 1 can (10 oz.) diced tomatoes and green chiles, undrained 1 tsp. olive oil 1/2 cup chopped onion 2 garlic cloves, minced 8 oz block fat free cream cheese, softened 1 tsp. chili powder 6 oz. light Velveeta cheese (processed cheese food) cubed or grated recipe […]

Cheesy Crabmeat Wontons

recipe ingredients 4 ounces Neufchatel cheese, softened (light cream cheese) 1/2 cup light ricotta cheese 1/2 tsp. low sodium soy sauce 1 cup minced fresh chives 1/2 pound fresh lump crabmeat, drained 2 egg whites 1 tsp. water 1 (16 oz) package fresh wonton skins olive oil flavored cooking spray 1/2 cup balsamic vinegar 1/3 […]

Bruschetta with Goat Cheese

recipe ingredients 1 (8-oz) loaf French bread 2 Tbsp. olive oil 3 oz goat cheese, crumbled 2 oz neufchatel (light cream cheese) 2 tsp. lemon juice 1 tsp. snipped fresh sage or oregano or 1/2 tsp. dried sage or oregano 1 (7-oz) jar roasted sweet red peppers, drained 1/4 cup coarsely chopped pitted ripe olives […]

Baked Buffalo Wings

For wings: 2 Tbsp. honey 2 Tbsp. ketchup 2 Tbsp. red pepper sauce 1 Tbsp. worcestershire sauce 2 lbs. chicken wings, skinless paprika For Blue Cheese Dipping Sauce 1/3 cup reduced-fat cottage cheese 1/2 tsp. white wine vinegar 2 Tbsp. milk 1 Tbsp. crumbled blue cheese 1/8 tsp. white pepper 1 clove garlic, finely chopped […]

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