Sweet Pepper Balsamic Bean Salad Refrigerate this salad overnight and see it get more tasty. You can vary the recipe by substituting black beans for the kidney beans, if you like.
* 1 cup chopped yellow bell pepper * 1 (15 ounce) can kidney beans, drained and rinsed * 1 (7 ounce) jar roasted red peppers, drained * 12 cherry tomatoes, halved * 2 tablespoons chopped fresh parsley * 3 tablespoons balsamic vinegar * 1 tablespoon vegetarian Worcestershire sauce * 1 teaspoon white sugar (sub Splenda) * 1 teaspoon dried basil * 1 teaspoon chopped garlic * 1/2 head lettuce
1. In large bowl combine yellow pepper, beans, roasted red peppers and tomatoes. 2. In jar with tight-fitting lid combine parsley, vinegar, Worcestershire sauce, sugar, basil and garlic; shake well. Pour over vegetables; toss gently. Cover and let stand at room temperature for 30 minutes or refrigerate for 2 hours. 3. To serve, place leaves of lettuce on individual salad plates and top with bean mixture.
How about dips:
(serve with sliced apples) Hands-on time: 10 minutes Time to table: 10 minutes Makes 3 cups
16 ounces canned pumpkin 8 ounces low fat cream cheese 1 teaspoon pumpkin pie spice Powdered sugar to taste (sub in splenda)
In a food processor, mix the pumpkin, cream cheese and pumpkin pie spice until smooth. Add sugar to taste until desired sweetness is reached.
KITCHEN NOTES Be sure to get 100% pumpkin, not pumpkin pie mix which is already spiced and sugared.
Serve with pita/crackers:
CAPONATA Hands-on time: 25 minutes Time to table: 1 hour Makes 5 cups
1 tablespoon olive oil (reduced from 5 tablespoons, just not needed!) 1 large onion, diced 4 or more garlic cloves, chopped 1 anchovy, mashed (optional but wonderful) 1 large globe eggplant, tip and tail trimmed, skin on, cut into very small dice (the smaller it is, the easier it will be to spread on bread or crackers)
2 large fresh tomatoes, diced small 3 tablespoons red wine vinegar 2 tablespoons capers Salt & pepper to taste
OPTIONAL Kalamata olives (can be added with the tomato) Fresh basil (can be stirred in after caponata is cooked and cooled) Toasted pine nuts (these are traditionally used to sprinkle on top)
In a large pot or Dutch oven, heat the oil til shimmery on MEDIUM HIGH. Add the onion, garlic, anchovy and eggplant as they're prepped, stirring to coat with fat each time. Cook, stirring often, until eggplant has softened and become slightly brown, about 15 minutes. Add the tomato, vinegar and capers. Cover and let cook until eggplant and onion are very tender, about 15 minutes. Season to taste. Serve warm, at room temperature or refrigerate and serve cold.
NUTRITION ESTIMATE Per 1/4 cup: 25 Cal; 1g Protein; 1g Tot Fat; 0g Sat Fat; 4g Carb; 2g Fiber; 35mg Sodium; 0mg Cholesterol; Weight Watchers 0 points
Chipotle Spinach Artichoke Dip
(also good with veggies)
Ingredients: 4 oz lowfat/ff cream cheese, at room temperature 4 oz defrosted frozen artichoke hearts, chopped 3/4 cup frozen chopped spinach, defrosted and drained* 1/2 cup nonfat sour cream 1/4 cup mayonnaise (beachy) 2 shallots, sliced 2 chipotle chiles in adobo with 1 teaspoon of the adobe sauce 1 tablespoon key lime juice 1/2 teaspoon salt
Directions: In a food processor, blend together the cream cheese, sour cream, mayo, shallots, lime juice, chipotle, and adobo sauce until very smooth. Stir in spinach, artichokes until just combined. Serve chilled.
*This should yield a packed 1/4 cup of defrosted chopped spinach.
Start with 2 cloves garlic in this creamy, tangy dip and add more if you can handle it. Serve with toasted Greek pita and raw vegetables.
1 cup crumbled feta cheese 1/2 cup low fat/ff sour cream 1/2 cup plain low fat/ff yogurt 2 cloves garlic, peeled 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper
1. Combine the feta cheese, sour cream, yogurt and garlic in the container of a food processor or blender. Pulse briefly until garlic is minced. Spoon into a serving dish, and season with salt and pepper.
Dessert wise: how about a basic angel food cake with fresh fruit macerated (ie berries).
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie ----------------------- Kierae - happily maintaining since 1/2009
Dessert: fruit pizza (I use crescent roll dough instead of sugar cookie dough to cut it down even more on the fat & calories & sugars)
Appetizers: Pinwheels (get some healthy tortillas, layer with healthy meats/cheeses/veggies, roll, & cut)
Sides: Lettuce salad ... 7-layer salad ... if crockpots are allowed, you can do a hot veggie dish
Even if this one has lots of sugar/calorie-laden foods, if you bring yummy healthy (or healthier) dishes, you may inspire others to do the same in the future. Or even if you just "happen" to bring up what you plan to bring, you might give others ideas.
i need recipe help. my office is having a fall family/friends potluck. although i am helping coordinate the event, i doubt i can instruct people to only bring low-cal things. each of us has to bring a dessert and a side or appetizer. i can't find a recipe that's relatively healthy, will appeal to the masses and can feed 25-30 adults. help...
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