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Old 08-03-1999, 11:06 PM   #1
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* Exported from MasterCook *

Honey Mustard Dressing/Dipping Sauce - 2 or 7 points

Recipe By : Unknown, Adapted
Serving Size : 8 Preparation Time :0:00
Categories : Salad Dressings

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup Miracle Whip® Free
4 teaspoons sugar
4 tablespoons cider vinegar
6 tablespoons honey
2 tablespoons dijon mustard
2 tablespoons soy sauce, low sodium

1. Mix all ingredients together.

Calories: 92.6
Fat grams: 0.2
Fiber grams: 0.1

W/W Points: 2

IF YOU USE REGULAR MAYONAISSE THE FOLLOWING APPLY:

Calories: 259.7
Fat grams: 23.5
Fiber grams: 0.1

W/W Points: 7

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NOTES : Original adapted recipe called for non-fat mayonaisse and sugar.
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Old 08-14-1999, 07:15 PM   #2
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* Exported from MasterCook *

Armenian Eggplant Spread - 0 or 1 point

Recipe By :Eating Well, October, 1992
Serving Size : 10 Preparation Time :0:00
Categories : REG 6 Suzanne C.


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound eggplant
1 package tomatoes
3 each scallions
1 tablespoon cilantro -- chopped
2 teaspoons hot chili pepper -- minced
1 clove garlic -- minced
1/2 teaspoon salt

Preheat oven to 425 degrees F. Prick eggplants all over, place on a baking sheet and roast until the skin has blackened and the flesh is soft, about 20 minutes for baby eggplants or 30 minutes for a large eggplant. Let stand until cool enough to handle. Remove skin and place the flesh in a food processor. Puree and transfer to a bowl. (The eggplant puree can be prepared ahead and stored, covered, in the refrigerator, for up to 2 days.)
Stir in tomatoes, scallions, cilantro, chili peppers, garlic and salt. Taste and adjust seasonings. Serve within 1 hour.
NI: Calories 2; Fat 0; Fiber (according to MasterCook) 1
NI: Whole Recipe - Calories 148; Fat 1; Fiber 12

Yield:
"3 cups"

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Per serving: 15 Calories (kcal); trace Total Fat; (6% calories from fat); 1g Protein; 3g Carbohydrate; 0mg Cholesterol; 110mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates


Nutr. Assoc. : 0 0 0 0 0 0 0

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Old 08-14-1999, 07:19 PM   #3
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Bean and Roasted Pepper Dip - 1 point

Recipe By :WW The Secrets of Success, Fall/Winter, 1997
Serving Size : 10 Preparation Time :0:00
Categories : REG 6 Suzanne C.


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon extra virgin olive oil
1 cup onion -- chopped
2 tablespoons fresh basil -- chopped
15 ounces pinto beans, canned
3/4 cup roasted red pepper -- thinly sliced

Heat olive oil in a medium nonstick skillet over medium heat. Add chopped onion, and saute 4 minutes or until tender. Add basil and pinto beans; cook over low heat 5 minutes, stirring frequently. Partially mash beans. Stir in bell pepper. If you wish, serve with pita wedges (cut each round into 8 wedges) that have been baked in a 300 degree F oven for 200 minutes or until crisp. (1 additional point for 8 wedges).
NI: Calories 66; fat 0.7 gm; fiber 1.6 gram
Submitted to REG 6 by Suzanne C.

Yield:
"2 1/2 cups"

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Per serving: 45 Calories (kcal); 1g Total Fat; (12% calories from fat); 2g Protein; 8g Carbohydrate; 0mg Cholesterol; 178mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates


Nutr. Assoc. : 0 0 0 0 0

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Old 08-31-1999, 01:26 AM   #4
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Chili Con Queso Dip - 1 Points

Recipe By : Cooking Light
Serving Size : 14 Preparation Time :0:00
Categories : Sauces And Dips

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
14 1/2 ounces canned tomatoes -- diced/undrained
10 ounces canned tomatoes -- w/chiles/undrained
1 teaspoon olive oil
1/2 cup onion -- chopped
2 cloves garlic -- minced
8 ounces fat-free cream cheese
1 teaspoon chili powder
6 ounces Velveeta® Light
cilantro -- optional

1. Drain tomatoes and tomatoes with chiles in a colander over a bowl,
reserving 1/3 cup liquid; set tomatoes and reserved liquid aside.

2. Heat oil in a medium saucepan over medium heat. Add onion and
garlic; saute 4 minutes. Add cream cheese; cook until cheese melts,
stirring constantly.

3. Add tomatoes, reserved liquid, and chili powder; bring to a boil.

4. Add processed cheese; reduce heat and simmer 3 minutes or until
cheese melts, stirring constantly.

5. Garnish with cilantro if desired.

Calories: 57.4
Fat grams: 2.0
Fiber grams: 0.7

W/W Points: 1


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Serving Ideas : Makes 14 1/4-cup servings.

NOTES : Original recipe provided the following nutrtional information
based on light processed cheese: 63 Calories/1.7 Fat Grams/0.3 Fiber
Grams.
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Old 09-07-1999, 10:55 PM   #5
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Artichoke and Tomato Dip - 0 Points

Recipe By : Posted by Mattsgirl in W/W Forum
Serving Size : 8 Preparation Time :0:00
Categories : Sauces And Dips

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
28 ounces diced tomatoes with Italian Seasonings
1 can artichokes -- drained
fresh lemon juice -- to taste
fresh garlic -- to taste
salt and pepper -- to taste

1. Place tomatoes in bowl.

2. Chop artichokes. Add to tomatoes.

3. Add lemon juice, garlic and salt and pepper to taste.

4. Place in refrigerator until chilled.

Calories: 40
Fat grams: 0.0
Fiber grams: 8.2

W/W Points: 0 (all veggies and free items)

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NOTES : Original posted stated, "I like to use it on french bread baguette.
You can toast them and have 3 1/2 in thick slices with the dip for 1point.
Yum!! Or if you like use with baked tostitoes or what ever you like. "
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Old 09-11-1999, 06:12 AM   #6
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* Exported from MasterCook II *

Hummus (Home-Made)

Recipe By : Donna Nicoletti
Serving Size : 4 Preparation Time :0:00
Categories : Appetizers Beans

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup chickpeas -- dry
5 cups water
6 bay leaves -- or so
3/4 cup chopped onion
1 garlic clove
2/3 cup tomato puree
2 tablespoons lemon juice
3/4 teaspoon ground cumin
1/4 teaspoon paprika
1/8 teaspoon cayenne
1/4 teaspoon black pepper
3/4 teaspoon salt

Sort and rinse the chick-peas, then soak overnight in water. Drain them, then add 5 cups of water and bay leaves. Bring to a boil, then reduce the heat to medium and cook for approximately 1 1/2 hours, or until the beans are completely soft. When cooked, drain the beans and puree until completely smooth in a food processor with the rest of the ingredients.

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NOTES : Per Mastercook:
Cals: 224.3
Fat: 3.5
Fiber: 11.1
WW Points: 3.06

From "Reversing Heart Disease" by Dr. Dean Ornish

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Old 09-26-1999, 07:35 PM   #7
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(From Quick & Healthy: Recipes and Ideas by Brenda J. Ponichtera. Nutrition info from book as I don't own MasterCook.)

This is a good choice for a party. Fresh shrimp or crab can be used in place of canned.

4 oz light cream cheese (1/3 of a 12 oz. tub)
1 pint low fat cottage cheese
3 Tbl. lemon juice
2 tsp. prepared horseradish
1/4 tsp. Tabasco sauce
1/4 cup chopped green onion
1 can (6 1/2 oz.) minced clams, shrimp, or crab, drained

Have cream cheese at room temperature. In blender or food processor, blend cheeses and next three ingredients until smooth. Stir in onions and seafood. Serve with raw vegetables or crackers.

Yield: about 3 cups (24 servings)
One serving: 2 Tbl.
Calories per serving: 30
Fat: 1 gram
Exchanges: 1/2 lean meat

Variation: Add 1 tsp. liquid smoke when blending ingredients.
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Old 09-26-1999, 07:40 PM   #8
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(From Quick & Healthy: Recipes and Ideas by Brenda J. Ponichtera. Nutrition info from book as I don't own MasterCook.)

This is a delicious spread that even children like. Red canned salmon or leftover fresh salmon work the best in this recipe. Use this spread on raw vegetables or crackers.

1 tub (12 oz.) light cream cheese
1/2 cup light sour cream
1 tsp. liquid smoke
1 Tbl. lemon juice
1 1/2 tsp. Worcestershire sauce
1/8 tsp. salt (optional)
1/8 tsp. pepper
1 can (15 1/2 oz.) red salmon, drained, or 2 cups cooked and flaked fresh salmon
2 Tbl. chopped celery
2 Tbl. chopped green onion

Have cream cheese at room temperature. Remove skin from salmon and mash bones. Blend first seven ingredients in a mixer. Stir in salmon, celery, and onion.

Yield: About 3 cups (24 servings)
One serving: 2 Tbl.
Calories per serving: 65
Fat: 5 grams
Exchanges: 1/2 lean meat, 1 fat

Variation: Liquid smoke may be omitted.
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Old 09-26-1999, 07:43 PM   #9
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(From Quick & Healthy: Recipes and Ideas by Brenda J. Ponichtera. Nutrition info from book as I don't own MasterCook.)

This is a low calorie version of a favorite hors d'ouevre. It looks impressive if you hollow a round loaf of bread and fill it with the dip. Cube the bread that you remove and use it to spread the dip on.

1 pkg. (10 oz.) frozen chopped spinach
1/4 package (2 Tbl.) dry vegetable soup mix
1 3/4 cups plain nonfat yogurt
1/4 cup reduced calorie mayonnaise
1 can (8 oz.) water chestnuts, drained and chopped
2 Tbl. chopped green onion
1/4 tsp. dry mustard

Thaw spinach, drain and squeeze until dry. Stir dry soup before measuring to mix evenly. Mix all ingredients. Chill and serve with raw vegetables or slices of French or sour dough bread.

Yield: About 3 1/2 cups (14 servings)
One serving: 1/4 cup
Calories per serving: 40
Fat: 2 grams
Exchanges: 1 vegetable
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Old 09-26-1999, 10:23 PM   #10
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* Exported from MasterCook *

Spinach Dip - 1 Point

Recipe By :From Quick & Healthy: Recipes and Ideas by Brenda J. Ponichtera.
Serving Size : 14 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 ounces frozen chopped spinach -- 1 package
2 tablespoons dry vegetable soup mix -- 1/4 package
1 3/4 cups plain nonfat yogurt
1/4 cup mayonnaise, imitation
8 ounces waterchestnut -- 1 can
chopped
2 tablespoons green onion -- chopped
1/4 teaspoon dry mustard

Thaw spinach, drain and squeeze until dry. Stir dry soup before measuring to mix evenly. Mix all ingredients. Chill and serve with raw vegetables or slices of French or sour dough bread.

Yield: About 3 1/2 cups (14 servings)
One serving: 1/4 cup
Calories per serving: 40
Fat: 2 grams
Exchanges: 1 vegetable

Posted by Scuttle
Chick on 3 Fat Chicks posted 09-26-1999
MC Formated by SueC - MasterCook computes 1 gm Fiber/serving - 1 Point

Description:
"This is a low calorie version of a favorite hors d'ouevre. It looks
impressive if you hollow a round loaf of bread and fill it with the
dip. Cube the bread that you remove and use it to spread the dip on."
Yield:
"3 1/2 cups"


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Old 09-26-1999, 10:30 PM   #11
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Smoked Salmon Spread - 2 Points

Recipe By :From Quick & Healthy: Recipes and Ideas by Brenda J. Ponichtera.
Serving Size : 24 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces light cream cheese -- 1 tub
1/2 cup light sour cream
1 teaspoon liquid Barbecue Smoke®
1 tablespoon lemon juice
1 1/2 teaspoons Worcestershire sauce
1/8 teaspoon salt (optional)
1/8 teaspoon pepper
15 1/2 ounces red salmon -- 1 can
drained, or 2 cups cooked and flaked -- fresh salmon
2 tablespoons chopped celery
2 tablespoons green onion -- chopped

Have cream cheese at room temperature. Remove skin from salmon and mash bones. Blend first seven ingredients in a mixer. Stir in salmon, celery, and onion.

Yield: About 3 cups (24 servings)
One serving: 2 Tbl.
Calories per serving: 65
Fat: 5 grams
Exchanges: 1/2 lean meat, 1 fat

Variation: Liquid smoke may be omitted.

Posted by Scuttle
Chick on 3 Fat Chicks posted 09-26-1999
MC Formated by Sue C - MasterCook computes only a trace of fiber

Description:
"This is a delicious spread that even children like. Red canned salmon
or leftover fresh salmon work the best in this recipe. Use this spread
on raw vegetables or crackers."
Yield:
"3 cups"


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Old 09-26-1999, 10:36 PM   #12
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Creamy Seafood Dip - 1 Point

Recipe By :From Quick & Healthy: Recipes and Ideas by Brenda J. Ponichtera.
Serving Size : 24 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 ounces light cream cheese -- (1/3 of a 12 oz. tub)
16 ounces cottage cheese, lowfat
3 tablespoons lemon juice
2 teaspoons prepared horseradish
1/4 teaspoon Tabasco sauce
1/4 cup green onion -- chopped
6 1/2 ounces clams -- *see Note


Have cream cheese at room temperature. In blender or food processor, blend cheeses and next three ingredients until smooth. Stir in onions and seafood. Serve with raw vegetables or crackers.

Yield: about 3 cups (24 servings)
One serving: 2 Tbl.
Calories per serving: 30
Fat: 1 gram
Exchanges: 1/2 lean meat

Variation: Add 1 tsp. liquid smoke when blending ingredients.

* This is one can, drain and mince. May substitute shrimp or crab if desired.
Posted by Scuttle
Chick on 3 Fat Chicks posted 09-26-1999
MC Formated by Sue C - MasterCook computes only a trace of fiber

Description:
"This is a good choice for a party. Fresh shrimp or crab can be used
in place of canned."
Yield:
"3 cups"


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Old 12-01-1999, 07:03 AM   #13
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Eggplant Spread - 1 Point

Recipe By : Simply the Best
Serving Size : 6 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large eggplant -- (1 1/2-pound)
14 sun-dried tomato halves(not oil-packed)
10 cloves garlic -- peeled
2 tablespoons fresh lemon juice
1 teaspoon dried oregano
1 teaspoon olive oil
1/4 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes

1. Preheat the oven to 450 degrees F.
2. Halve the eggplant lengthwise; cut 2 deep slits in each of the cut sides. Insert the tomatoes and garlic into the slits. Place the eggplant in a 12/8" baking pan; bake, covered, until the eggplant is tender, about 45 minutes. Cool until comfortable to handle, about 15 minutes.
3. Scoop out the eggplant pulp, tomatoes and garlic; place in a blender or food processor. Add the lemon juice, oregano, oil, cumin and pepper flakes; puree. Transfer to a serving bowl and serve at room temperature.

Per serving: 58 Cal, 1g Total Fat, 0g Sat Fat, 0mg Choles, 11mg Sod, 12g Total Carb, 3g Fiber, 3g Pro, 47mg Calc. Serving Provides: 1 F/V.
Points per serving: 1.

MC Formatted by Sue B 8-30-98 and submitted to the WW forum.

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NOTES : Note from recipe: Serve with pita bread.

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Old 12-01-1999, 07:04 AM   #14
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Hummus - 2 Points

Recipe By : Simply the Best
Serving Size : 8 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive oil
2 onions -- chopped
3 cloves garlic -- minced
1 19 oz can chickpeas -- rinsed and drained
3 tablespoons fresh lemon juice
2 tablespoons tahini(sesame paste)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. In a medium nonstick skillet, heat the oil. Add the onions and garlic; cook, stirring as needed, until the onions are softened, about 5 minutes.
2. In a blender or food processor, puree the chickpeas, lemon juice, tahini, salt and pepper with the onion mixture. Refrigerate, covered, until chilled, at least 1 hour.

Per Serving: 89 Cal, 4g Total Fat, 0g Sat Fat, 0mg Chol, 147mg Sod, 10g Total Carbs, 3g Fiber, 3g Pro, 37mg Calc. Exchanges: 1P/M. POINTS: 2.

MC Formatted by Sue B 10-17-98 and submitted to the WW forum.

Note: Try serving it with an assortment of raw vegetables, for added crunch and color.

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Old 12-01-1999, 07:04 AM   #15
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Guilt-Free Guacamole

Recipe By : Simply the Best
Serving Size : 6 Preparation Time :0:00
Categories : Appetizers

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
24 asparagus spears -- trimmed and halved
1/2 cup salsa
1 tablespoon cilantro leaves
2 cloves garlic
4 scallions -- thinly sliced

1. In a large nonstick skillet, combine the asparagus and 1/2 cup water; bring to a boil. Reduce the heat and simmer, covered, until the asparagus is tender-crisp, about 5 minutes; drain and run under cold water to cool.
2. In a blender or food processor, puree the asparagus, salsa, cilantro and garlic. Add the scallions; pulse several times until chunky-smooth. Transfer to a serving bowl. refrigerate, covered,until chilled, at least 1 hour.

Per serving: 22 Calories, 0g Total Fat, 0mg Choles, 96mg Sod, 4g Total Carbo, 1g Fiber, 2g Pro, 18mg Cal. Serving Provides: 1 FR/V. POINTS per serving: 0

Submitted to the WW forum by Lori and MC Formatted by Sue B on 8-14-98.

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