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Traditional Spinach Artichoke Dip+

Not for the waist-watchers!

  • 2 c shredded parmesan cheese
  • 1 10 oz box frozen spinach, thawed
  • 1 14 oz can artichoke hearts, drained and chopped
  • 2/3 c low fat sour cream
  • 1 8 oz pkg 1/3 less fat cream cheese
  • 1/3 c light mayo
  • 2 tsp garlic, minced

Preheat oven to 375

Mix together parmesan cheese, spinach and artichoke hearts

Combine remaining ingredients and mix with spinach mixture

Bake 20-30 minutes (or more- depends on how thick your layer is)

Serve with crackers or toasted bread

Note: I reheated several times during course of party to keep warm and fresh

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Mushroom Popover Pie+

  • 2 Tbsp butter, divided
  • 1/2 c finely chopped onion
  • 8 oz. white button mushrooms, stemmed and thinly sliced
  • 4 oz. shitake (or other) mushroom, stemmed and minced (or thinly sliced)
  • 1 tsp minced garlic
  • 1 tsp sea salt, divided
  • 1/2 tsp dried thyme
  • freshly ground black pepper
  • 3 large eggs,
  • 1 c low fat milk
  • 1 c flour

Preheat the oven to 375 with a rack in the center position.

Melt 1 Tbsp butter in a heavy skillet (one that can go into the oven) on medium-low heat.  Add the onion and cook, stirring, until it softens, about 5 minutes.

Add the mushrooms, garlic, 3/4 tsp salt, thyme and a generous amount of pepper; cook, stirring often, for about 15 minutes or until the mushroom’s liquid has been released and has evaporated in the skillet and the mushrooms are start to turn golden around the edges.  Remove from the heat.

Meanwhile, combine the eggs, milk, flour and the remaining 1/4 tsp salt in a blender; puree to form a smooth, aerated batter.

Transfer the mushroom-onion mixture to a bowl.  Rinse and dry the skillet, then return it to the stovetop over low heat.  Add the remaining Tbsp butter; once it has melted and begun to foam, immediately remove from the heat and swirl to coat the skillet.  Be sure the edges of the skillet are coated; this will ease removal after the popover has baked.  Add the mushroom-onion mixture, spreading it into a fairly even layer, then pour in the batter.

Transfer to the oven and bake for 25-30 minutes (I think it takes longer in my oven) until the batter is dry on top and feels solid when touched lightly.  The popover will be slightly puffed and its edges will have shrunk from the sides of the skillet and become quite brown.

Cut into wedges and serve hot or warm.

Note: this actually reheats pretty nicely; it is not as airy as a regular popover, the dough will remain a little creamy/custardy in texture

Serves 3-4

  • Calories: 280
  • Fat 11 g
  • Carbs 32 g
  • Protein 13 g
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Lifetime’s Asian Tuna Salad

Dressing:

  • 1 1/4 c mayo
  • 1/4 c sesame oil
  • 2 Tbsp soy sauce
  • 2 Tbsp honey
  • 1 Tbsp chili powder
  • 1/2 tsp cayenne pepper
  • 1 Tbsp ginger powder
  • 1 1/2 tsp salt
  • 1 Tbsp black sesame seeds
  • 2 tsp crushed red pepper
1/2 c craisins
1/2 c finely shopped cilantro
1 c finely chopped carrots
1/2 c finely chopped green onion
1 pouch (size?) drained tuna

Whisk together the dressing ingredients.  Mix together with the remaining ingredients.

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Roasted Squash Stuffed with Corn Bread Dressing*

  • Yield: 10 servings (serving size: 1 stuffed squash half)

Ingredients

  • 7 1/2 cups (1/2-inch) cubed Maple Corn Bread
  • Cooking spray
  • 5 acorn squash (about 1 pound each)
  • 4 cups boiling water, divided
  • 1 cup dried cranberries
  • 1/4 cup dried currants
  • 2 teaspoons olive oil
  • 1 cup finely chopped onion
  • 1 cup finely chopped celery
  • 1 cup finely chopped carrot
  • 2 tablespoons chopped fresh sage
  • 3 garlic cloves, minced
  • 1 cup vegetable broth
  • 1/4 cup chopped pecans, toasted
  • 2 tablespoons finely chopped fresh parsley
  • 3/4 teaspoon fine sea salt
  • 1/4 teaspoon black pepper

Preparation

Preheat oven to 400°.

Arrange corn bread cubes in a single layer on a jelly roll pan coated with cooking spray. Bake at 400° for 30 minutes or until corn bread is toasted, stirring twice. Set aside.

Decrease oven temperature to 350°.

Cut each squash in half lengthwise, and discard the seeds and membranes. Place the squash, cut sides down, in a 13 x 9-inch baking pan. Coat the squash with cooking spray. Pour 2 cups of boiling water over squash. Cover and bake at 350° for 20 minutes. Remove the squash from pan.

Place cranberries, currants, and 2 cups boiling water in a bowl. Cover and let stand 30 minutes. Drain.

Heat oil in a large nonstick skillet over medium-high heat. Add onion; saute 5 minutes. Add celery, carrot, sage, and garlic; saute 3 minutes.

Combine toasted corn bread cubes, cranberry mixture, onion mixture, broth, and remaining ingredients in a bowl, tossing to coat.

Spoon about 1 1/2 cups dressing mixture into each squash half. Place the squash halves in pan, cut sides up.

Bake at 350° for 30 minutes or until the tip of a knife pierces squash easily.

Totals include Maple Corn Bread.

Amount per serving

  • Calories: 398
  • Calories from fat: 23%
  • Fat: 10.2g
  • Saturated fat: 4.1g
  • Monounsaturated fat: 3.8g
  • Polyunsaturated fat: 1.6g
  • Protein: 6.5g
  • Carbohydrate: 74.2g
  • Fiber: 7.7g
  • Cholesterol: 16mg
  • Iron: 3.8mg
  • Sodium: 732mg
  • Calcium: 198mg

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Pear, Walnut and Blue Cheese Salad with Cranberry Vinaigrette+

Ingredients

  • Vinaigrette:
  • 1/2 cup canned whole-berry cranberry sauce
  • 1/4 cup fresh orange juice (about 1 orange) $
  • 1 tablespoon olive oil $
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon sugar
  • 1 teaspoon minced peeled fresh ginger
  • 1/4 teaspoon salt
  • Salad:
  • 18 Bibb lettuce leaves (about 2 heads)
  • 2 cups sliced peeled pear (about 2 pears) $
  • 2 tablespoons fresh orange juice $
  • 1 cup (1/8-inch-thick) slices red onion, separated into rings
  • 1/3 cup (2 ounces) crumbled blue cheese
  • 2 tablespoons coarsely chopped walnuts, toasted

Preparation

  1. To prepare the vinaigrette, place the first 7 ingredients in a medium bowl; stir well with a whisk.
  2. To prepare the salad, divide the lettuce leaves evenly among 6 salad plates. Toss pear with 2 tablespoons orange juice. Divide pear and onion evenly among leaves. Top each serving with about 1 tablespoon cheese and 1 teaspoon walnuts. Drizzle each serving with about 2 1/2 tablespoons vinaigrette.

Amount per serving

  • Calories: 148
  • Fat: 6.3g
  • Protein: 2.7g
  • Carbohydrate: 22.3g
  • Fiber: 2.4g
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White Bean and Turkey Chili

Ingredients

  • 1 tablespoon canola oil
  • 2 cups diced yellow onion (about 2 medium)
  • 1 1/2 tablespoons chili powder
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 3 (15.8-ounce) cans Great Northern beans, rinsed and drained
  • 4 cups fat-free, less-sodium chicken broth
  • 3 cups chopped cooked turkey
  • 1/2 cup diced seeded plum tomato (about 1)
  • 1/3 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 8 lime wedges (optional)

Preparation

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

 

  • Calories: 286
  • Calories from fat: 19%
  • Fat: 6g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 2.1g
  • Polyunsaturated fat: 1.6g
  • Protein: 32.4g
  • Carbohydrate: 24.3g
  • Fiber: 5.5g
  • Cholesterol: 85mg
  • Iron: 4.8mg
  • Sodium: 435mg
  • Calcium: 105mg

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Mushroom Prosciutto Pizza

Cooking spray
8 ounces sliced cremini mushrooms
1/4 cup finely chopped shallots
1 garlic clove, minced
1 teaspoon chopped fresh thyme
2 teaspoons sherry vinegar
1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)
2 ounces prosciutto, cut into thin strips
1/3 cup (about 1 1/2 ounces) shredded fontina cheese


Preheat oven to 450°.

Heat a 12-inch nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms and shallots to pan; sauté 7 minutes or until mushrooms are tender. Add garlic and thyme; sauté 1 minute. Stir in vinegar; remove from heat.

Place crust on the bottom rack of oven. Bake at 450° for 4 minutes.

Place the crust on a baking sheet. Spread mushroom mixture evenly over crust; sprinkle evenly with prosciutto and fontina cheese. Bake at 450° for 6 minutes or until cheese melts.

Tips: For a crisp crust, bake the pizza crust on the lowest rack for a few minutes before adding the toppings. Presliced button mushrooms can substitute for the creminis.

Yield

4 servings

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Beef Tagine with Butternut Squash+

7 plus points

Yield: 4 servings (serving size: 1 1/2 cups)


2 teaspoons paprika
1 teaspoon ground cinnamon
3/4 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon crushed red pepper
1/4 teaspoon freshly ground black pepper
1 (1-pound) beef shoulder roast or petite tender roast, trimmed and cut into 1-inch cubes
1 tablespoon olive oil
4 shallots, quartered
4 garlic cloves, chopped
1/2 cup fat-free, lower-sodium chicken broth
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
3 cups (1-inch) cubed peeled butternut squash (about 1 pound)
1/4 cup chopped fresh cilantro

1. Combine first 6 ingredients in a medium bowl. Add beef; toss well to coat.

2. Heat oil in a Dutch oven over medium-high heat. Add beef and shallots; cook 4 minutes or until browned, stirring occasionally. Add garlic; cook 1 minute, stirring frequently. Stir in broth and tomatoes; bring to a boil. Cook 5 minutes. Add squash; cover, reduce heat, and simmer 15 minutes or until squash is tender. Sprinkle with cilantro.

CALORIES 283 ; FAT 9.5g (sat 2g,mono 4.8g,poly 0.5g); CHOLESTEROL 67mg; CALCIUM 103mg; CARBOHYDRATE 25.7g; SODIUM 617mg; PROTEIN 25.6g; FIBER 4.8g; IRON 4.6mg

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Apple and Cranberry Turkey Roulade

Prepare the filling, stuff the tenderloins, roll, and tie them a day ahead. Let them stand at room temperature for 20 minutes before cooking. You won’t need any cranberry sauce, as the sweet and savory apple-cranberry stuffing does double duty. If you can’t find turkey tenderloins, use skinless, boneless turkey breast halves.

4 points

Yield: 8 servings (serving size: about 2 turkey slices and 1/4 cup sauce)

2 slices center-cut bacon, chopped
1 cup chopped onion
1 teaspoon chopped fresh rosemary
1 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 1/2 cups fat-free, lower-sodium chicken broth, divided
3 cups chopped peeled Granny Smith apple (about 2 medium)
1/2 cup dried cranberries
3 (12-ounce) turkey tenderloins
2 teaspoons canola oil
3 fresh rosemary sprigs
1 tablespoon all-purpose flour

1. Preheat oven to 325°.

2. Cook bacon in a large skillet over medium heat 7 minutes or until bacon begins to brown, stirring occasionally. Stir in onion, chopped rosemary, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook for 8 minutes or until onion begins to brown, stirring occasionally. Stir in 1 cup broth, apples, and cranberries. Bring to a boil. Reduce heat, and simmer until liquid evaporates and apples are almost tender (about 15 minutes), stirring occasionally. Remove from heat, and cool slightly. Set aside 1 cup apple mixture.

3. Slice turkey tenderloins lengthwise, cutting to, but not through, the other side. Open halves, laying tenderloins flat. Place each tenderloin between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Discard plastic wrap.

4. Sprinkle remaining 3/4 teaspoon salt and 1/2 teaspoon black pepper evenly over both sides of tenderloins. Spread 1/3 cup apple mixture over each tenderloin; roll up jelly-roll fashion, starting with long sides. Secure at 2-inch intervals with twine.

5. Heat oil in a large Dutch oven over medium-high heat. Add tenderloins; cook 6 minutes, turning to brown on all sides. Add remaining 1/2 cup broth and rosemary sprigs; bring to a boil. Cover and bake at 325° for 25 minutes or until a thermometer inserted in thickest portion registers 165°. Remove tenderloins from pan; let stand 10 minutes. Slice crosswise into 1/2-inch-thick slices.

6. Strain cooking liquid through a fine mesh sieve over a bowl; discard solids. Combine flour and 1/4 cup cooking liquid, stirring with a whisk until smooth. Return flour mixture and the remaining cooking liquid to pan. Stir in reserved 1 cup apple mixture; bring to a boil. Cook for 1 minute or until thickened, stirring constantly. Serve with turkey.


CALORIES 220 ; FAT 3.3g (sat 0.8g,mono 0.6g,poly 0.9g); CHOLESTEROL 82mg; CALCIUM 23mg; CARBOHYDRATE 12.8g; SODIUM 486mg; PROTEIN 33.2g; FIBER 1.4g; IRON 1.8mg