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-   -   Dips, sauces, spreads, etc. (https://www.3fatchicks.com/forum/appetizers-beverages/44657-dips-sauces-spreads-etc.html)

sweetnsassyfied 08-06-2004 01:05 AM

Dips, sauces, spreads, etc.
asparagus guacamole
0 pts

1 1/2 pound asparagus, trimmed
1 Tbsp reduced-calorie mayonnaise
1 Tbsp fresh lime juice
1/4 cup cilantro, coarsely chopped
3 medium scallion(s), thinly sliced
1/2 medium jalapeno pepper(s), minced
1 medium garlic clove(s), minced
1/8 Tbsp Worcestershire sauce
1/8 tsp hot pepper sauce
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Bring large pot of water to boil. Add asparagus and cook until tender, about 10 minutes. Drain.

Place asparagus into food processor and purée until smooth. Stir in remaining ingredients and serve. Yields 1/4 cup per serving.


mauvaisroux 06-10-2005 11:35 AM

7 Layer Mexican Dip (low fat version)
1 can fat-free refried beans
8 ounces picante sauce
8 ounces fat-free sour cream
2 cups lettuce -- shredded
2 cups green onions -- chopped
2 cups tomatoes -- chopped
4 ounces fat-free cheddar cheese

In a glass 9x9 pan, layer the ingredients in the order listed above; beans, sauce, sour cream, etc. The chill in the refridgerator for 30 -40 minutes or you can eat right away. I just like it cold - especially in the summer :)

Serve with baked Tostitos. Ole!

mauvaisroux 02-01-2006 11:50 AM

Carmelized Onion Dip
Makes 10 servings


1 teaspoon olive oil
1 clove garlic, minced
1 3/4 cups onions, chopped
1/3 cup cider vinegar
3 tablespoons honey
1/8 teaspoon salt
1/4 teaspoon white pepper
1/4 cup plain nonfat yogurt
1/3 cup low-fat mayonnaise
1/3 cup nonfat sour cream


In a large skillet heat the oil over medium heat. Add onion and garlic to the skillet; cover andcook 8 minutes or until tender. Add vinegar, honey, salt and white pepper; stir well. Bring to a boil over medium-high heat, and cook, uncovered, for 10 minutes or until onion is deep golden and the
liquid evaporates, stirring occasionally then place in a large bowl and combine the mayonnaise, yogurt and sour cream into the onion mixture, stirring well. Cover and chill.

Great with veggies or spread on crispbread

Nutritional info per serving: Calories 53; Fat 1g; Dietary Fiber 0g

mauvaisroux 02-01-2006 11:53 AM

Cheesy Herb Dip
Makes 22 servings


1 cup low-fat mayonnaise
1/3 cup reduced calorie creamed cheese spread
1 tablespoon chopped fresh parsley
1 tablespoon onion, grated
2 teaspoons capers
1/2 teaspoon Worcestershire sauce
1/4 teaspoon salt
1 teaspoon fine herbs


In a large bowl combine all ingredients together and stir until well mixed; cover and chill. Serve with crudites or crackers.

Nutritional info Per Serving: Calories 15; Fat 1g; Dietary Fiber 0g

mauvaisroux 02-01-2006 12:07 PM

Creamy Crab Dip
12 servings or 3 cups


8 ounces non-fat cream cheese
2 tablespoons lowfat mayonnaise
1 tablespoon skim milk
1/2 cup lowfat sour cream
1 tablespoon prepared horseradish
1/4 teaspoon tabasco sauce
1/2 teaspoon Worcestershire sauce
1/2 teaspoon dry mustard
1/2 pound crab, flaked
1 cup lowfat cheddar cheese, shredded
1/8 teaspoon paprika

In a food processor bowl ( set up to use the knife blade attachment) combine the cream cheese, mayonnaise, skim milk, sour cream, horseradish, tobasco sauce, Worcestershire sauce, and dry mustard. Process until smooth, scraping sides of processor bowl once.

Spoon mixture into a bowl; stir in Cheddar cheese and crab. Cover and chill. Sprinkle with paprika; serve with crackers or bread sticks.

Nutritional info: per serving of 1 tablespoon of dip
Calories 70; Fat 3g; Dietary Fiber 0g

mauvaisroux 02-01-2006 12:30 PM

Makes 16 servings


1 1/2 cups avocados, peeled & cubed
1/3 cup onion, coarsely chopped
1 cup nonfat ricotta cheese
2 tablespoons cilantro, coarsely chopped
2 tablespoons fresh lime juice
1 tablespoon jalapeno, coarsely chopped


Position knife blade in food processor bowl; add avocado and all of then all of the remaining ingredients. Process until smooth.
Spoon into a bowl; cover and chill.

Serve with toasted pita bread wedges or baked tortilla chips :chef:

Nutritional info per serving: Calories 49; Fat 3g; Dietary Fiber 0g

mauvaisroux 02-01-2006 12:36 PM

Hot Atichoke and Parmesan Spread
Makes 20 servings


1 14 oz. can artichoke hearts (packed in water)
1 clove garlic, finely chopped
1/4 cup lowfat mayonnaise
1 cup Parmesan cheese, grated
1 teaspoon lemon zest, grated
salt and black pepper, to taste
dash cayenne pepper


Preheat oven to 400 degrees.

Drain and artichoke hearts and squeeze out excess moister using paper towels until dry.

Combine all ingredients in food processor and process until smooth. Spread the mixture in a gratin dish or small oven proof dish and sprinkle with 1 tbs. parmesan cheese. Bake for 15 minutes until hot.

Serve with crackers or crispreads :chef:

Nutrition info - Amount per 2 tbs serving:
Calories 34; Fat 2g; Dietary Fiber 0g

mauvaisroux 02-01-2006 12:41 PM

Homemade Ranch Dip
Makes 10 servings


1 clove garlic, peeled
3 green onions, cut into 1" pieces
2 tablespoons lowfat mayonnaise
8 ounces non-fat cream cheese
2 teaspoons lemon juice
1/4 cup plain nonfat yogurt

Using a food processor with blade attachment - (turn machine on) put the garlic clove and then the green onions through food chute, and process until minced. Add cream cheese and mayonnaise, and process until smooth. Add yogurt and lemon juice; pulse 3 times or until well-blended. Cover and chill.

Serve with cut up raw vegetables :chef:

Nutritional Info: Calories 15; Fat 0g, Saturated Fat 0g; Dietary Fiber 0g

mauvaisroux 02-01-2006 12:52 PM

Roasted Garlic Hummus
Makes 8 servings


1 head garlic
1/2 cup low sodium chicken broth
1 19 oz. can garbanzo beans (or chick peas)
2 tablespoons fresh lemon juice
1 tablespoon soy sauce
1 teaspoon tahini (sesame paste available at Middle Eastern food shops)
2 tablespoons chopped fresh parsley


Preheat oven to 425 degrees.

Cut 1/3 of the top off the garlic and place in a small oven proof dish. Pour the chicken broth over the garlic Cover with a lid or tinfoil and bake 40 minutes, basting with broth until the garlic becomes soft.

Remove the dish from the oven and squeeze cloves out of skins into a food processor (be careful as the garlic will be hot). Add garbanzo beans, lemon juice, soy, tahini and 2 tbs. chicken broth to the food processor and process until smooth, adding more of the chicken broth if necessary to create a smooth dip. Stir in parsley.

Sprinkle with paprika and serve with pita bread or cut up veggies.

Nutritional info per serving: Calories 122; Fat 2g; Dietary Fiber 2g

mauvaisroux 02-01-2006 01:01 PM

Roasted Red Pepper Dip
Makes 8 servings


1 piece fresh ginger(about the size of your thumb), peeled and grated
1 clove garlic, coarsely chopped
7 ounces roasted red bell pepper (from a jar - but packed in water, not oil)
2 teaspoons soy sauce
2 teaspoons rice wine vinegar
1 teaspoon honey
1 jalapeno, seeded and coarsely chopped
1 scallion, sliced
5 tablespoons fresh bread crumbs


Measure the breadcrumbs into a small bowl and set aside.

Drain and dry the roasted red pepper on some paper towels to remove excess moisture.

In a food processor, combine all ingredients except the bread crumbs. Once the other ingredients are blended, add the bread crumbs a little at a time until dip is thick and creamy. Cover and chill.

Serve with fresh cut up vegetables :chef:

Nutritional info per serving of 2 tbs:
Calories 28; Fat 0g, Dietary Fiber 0g

mauvaisroux 02-01-2006 01:14 PM

Roasted Garlic and Herb Dip
Makes 1 cup of dip


1 head garlic, trimmed
2 tablespoons fresh basil, chopped
1/2 teaspoon dried thyme
2/3 cup non-fat cream cheese
1/4 cup low fat mayonnaise
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons chives, chopped


Cut pointed end off garlic to expose cloves. Spray with cooking spray (preferably olive oil flavoured) Wrap garlic in aluminum foil and bake at 400 degrees for 30 minutes. Remove garlic from oven and allow to cool then squeeze the cloves to extract garlic pulp and discard the skins.

Using a food processor combine garlic, basil, and thyme. Add the cream cheese, mayonnaise, salt, pepper and chives to the food processor and process until smooth, scraping sides of bowl once.

Spoon the mixture into a serving bowl; cover and chill. Serve with cut up veggies :chef:

Nutritional info per serving of 1 tbs of dip:
Calories 7; Fat 0g; Dietary Fiber 0g

mauvaisroux 02-02-2006 04:16 PM

Quick Dip
Makes 4 servings

1 cup of low fat ricotta cheese
1/4 cup of sweet chilli sauce

In a small bowl mix the ricotta with the sweet chilli sauce until well blended. Serve with crackers or cut up veggies.

Nutrional info: Calories 131; Fat 3 g; Dietary fibre 0 WW: 2 points

mauvaisroux 02-02-2006 04:21 PM

Avocado dip
Makes 6 servings


2 tomatoes, diced
1/2 red onion, chopped
1 tsp crushed dried chilli
1 medium sized avocado, diced
1 tbsp red wine vinegar
2 tsp lime juice
1/4 tsp ground cumin


Add all of the ingredients to a blender or food processor and blend until the dip comes out smooth and creamy. Serve with baked tortilla chips or pita wedges.

Nutritional Information: Calories 30; Fat 1g; Dietary fiber 0g WW: .5 pts

Wings2fly 07-02-2007 06:10 PM

I think ALL creamy fat-free products (dressings & dip mostly) you can buy in a store are just NASTY... but I finally found a way I can enjoy ranch again...

"I CAN'T Believe it's fat-free" Ranch Dip

Add approximately 2 parts fat free cottage cheese to 1 part plain fat free yogurt to a blender (or food processor) and mix until completly smooth. Then just add ranch mix and ENJOY!!!! The cottage cheese helps with the thick texture of sour cream and the yogurt adds just the right tang. I have this almost EVERY day with some carrots, celery, or whatever.

*Great as a salad dressing thinned out with more yogurt or some buttermilk. Or mixed with some fat free italian dressing.

*Also good with as a lemon dill dip with some garlic powder, dill, and lemon juice to taste.

txangelgirl 01-08-2008 07:38 PM

Homemade Green Salsa and Red Salsa
For Red Salsa, you will need:

Roma tomatoes
Green tomatillos (ratio: 1 tomatillo for every 3 romas)
green jalapenos (seeded according to your desired hotness, you can also add habeneros too if you want)
white onions
fresh lime juice (not premade)
salt substitute
fresh garlic or homemade roasted garlic (wrap a bulb in foil drizzled with olive oil and bake for half an hour-yum!)

This you can really make all your own...the ratio depends on what you're feeling, and what tastes good to you. For a basic batch, in a food processor, combine 2 tomatillos, 6 romas, 3 jalapenos mostly seeded, a couple cloves of garlic, 1 medium white onion, juice of 1 lime, 1/2 bunch of cilantro, and 1/2 tsp salt sub. Blend together, scoop with a baked tortilla chip, and taste. Need more spice - add some jalapeno. Not enough cilantro - toss more in there. Want more lime - squeeze up some more juice. This salsa is super easy, guilt free, all natural, and something you can make a big batch of in no time, and freeze whatever you don't use.

:D :D :D :D :D

For Green salsa, you will need:

Green tomatillos
green jalapenos (seeded according to your desired hotness, you can add some habenero too here if you want)
white onions
fresh lime juice (not premade)
salt substitute
fat free cream cheese
fresh garlic or homemade roasted garlic

Again, this is really something you can make all your own. Start out with a base of 8 tomatillos, 3 jalapenos mostly seeded, a couple cloves of garlic, 1 medium white onion, juice of one lime, 1/2 bunch of cilantro, 1/2 tsp salt sub, 1/4 avocado, and 2 tbsp ff cream cheese. If it needs more of something, toss it in there :D Go wild!!!!

So what in the world can you put these sauces on? Well, scooping with bell pepper is really something special, as is zucchini, cucumber, tomato slices, toasted pita bread, baked tortilla chips (or you can be like me and make your own - cut a small stack of whole grain tortillas into 8 triangles, and then spray with Olive oil. Place on a baking sheet in the oven for a few minutes until desired crispiness), a baked potato, or a salad.


-a salad with sliced grilled chicken and fat free cheese, drizzled with one (or both!!!) sauces - yum! Make it even better by adding some black beans for extra protein!

-a baked potato ala carte or with chicken (talk about super protein)

-your own pizza: I always keep dried pinto beans on hand that I have cooked and mashed, with no additives or salt. Take a couple tbsp of that, and spread on top of a whole grain or wheat tortilla. Drizzle some salsa on top, and follow with a sprinkling of fat free cheese. Or of course you can brown up some extra lean ground turkey with some low sodium taco seasoning and add that for extra protein. Place in the oven til the cheese is melted, then make it your own!! Add fresh diced chives, sliced tomato and lettuce, and a couple black olives, and maybe a dollop of ff sour cream. Comes together in minutes, yet is so satisfying and filling, and good for you!

-a wrap - follow directions for pizza except skip the oven :) Sub out for some chicken if you don't want turkey.

-grilled chicken (or baked)

-over brown rice

-as a dipping sauce for shrimp (sorry not a seafood fan here so you'll hafta let me know on that one :) )

Have fun girls!!!!

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