BLACK BEAN DIP

Ingredients

* 1 can (15 ounces) black beans, undrained
* Pinch chili powder
* Pinch each salt, black pepper and ground cumin
* 2 drops hot pepper sauce
* 1/8 cup minced white onion
* 1 clove garlic
* 1 can (4 ounces) chopped green chilies, drained

Directions

1. Drain beans, reserving 2 tablespoons liquid. Combine beans, reserved liquid, chili powder, salt, black pepper, cumin and hot pepper sauce in blender; process until smooth.
2. Combine onion and garlic in nonstick skillet; cover and cook over low heat until onion is soft. Uncover and cook until slightly browned. Add chilies; cook 3 minutes more. Add bean mixture; mix well.
3. Serve hot or cold with melba toasts or jicama; garnish with pepper strips, if desired.

Nutritional Information (Per Serving)
Calories: 18
Protein: 2 g
Sodium: 134 mg
Cholesterol: 0 mg
Fat: < 1 g
Carbohydrates: 4 g
Exchanges: 1/2 Starch/Bread

ARTICHOKE DIP

Ingredients:

9-ounce package frozen no-salt-added artichoke hearts, thawed, drained
4 ounces fat-free or low-fat cream cheese, room temperature
1/2 cup plain nonfat or low-fat yogurt
1/4 cup thinly sliced green onions (green part only)
1-1/2 teaspoons cream sherry
1 teaspoon salt-free Italian herb seasoning
1/8 teaspoon salt

Directions:

1. Blot artichokes dry on paper towels. Chop into small pieces.
2. In medium bowl, whisk together remaining ingredients, blending well. Stir in artichokes.
3. Cover and refrigerate for at least 1 hour to allow flavors to blend.
4. Stir before serving.

14 Servings

Nutritional Information (Per Serving)
Calories: 20
Protein: 2 g
Sodium: 79 mg
Carbohydrates: 3 g
Exchanges: 
1/2 Low-Fat meat

SPINACH DIP

Spinach Dip

Ingredients:

1 package frozen chopped spinach - (10 oz) defrosted
2 tablespoon red wine vinegar
3 garlic cloves minced
1 tablespoon minced fresh mint
1 cup low-fat sour cream or non-fat yogurt excess liquid
drained

Directions:

Drain excess water from the spinach by placing it in a sieve and using the back of a spoon to press out all the water.

Combine the remaining ingredients in a small bowl. Mix well. Add the spinach and mix well. Serve with an assortment of raw or lightly cooked vegetables, whole-grain crackers, breadsticks, or pita wedges.

12 servings. Serving size: 2 tablespoons.

Exchanges Per Serving: 1 Vegetable.

Nutrition Facts: 
Calories 26; 
Calories from Fat 14; 
Total Fat 2g; 
Saturated Fat 1g; 
Cholesterol 7mg; 
Sodium 24mg; 
Carbohydrates 2g; 
Dietary Fiber 1g; 
Sugars 1g; 
Protein 1g.

ASIAN DIP

Ingredients:

15 oz canned garbanzo beans , drained and rinsed
1 large garlic cloves , cut in three pieces
1/4 cup water
2 tbsp fresh lemon juice
1 tbsp sesame oil
1 tbsp low sodium soy sauce
1 tsp wasabi paste

Directions:

1 Chop the chickpeas, garlic, water, lemon juice, sesame oil, soy sauce, and wasabi paste in a blender.
2 Put mixture in a serving bowl and chill.

Carbs: 14.7g 
Calories: 124.4
Saturated Fat: 0.5g 
Sodium: 376.3mg

LAYERED BEAN DIP

1 15-ounce can dark red kidney beans, rinsed and drained
1/3 cup salsa
1/2 teaspoon chili powder
1 4-ounce can diced green chili peppers, drained
1 cup reduced-fat sour cream
1 cup seeded and chopped tomato
1/4 cup sliced green onions
1/4 cup reduced-fat sharp cheddar cheese
72 baked tortilla chips (about 5 cups)

1. In food processor bowl combine beans, salsa and chili powder. Process until nearly smooth. Spread in shallow bowl or decorative 9-inch pie plate.
2. Sprinkle chili peppers over bean mixture. Gently spread sour cream on top. Cover and refrigerate for 1 to 8 hours.
3. Top with chopped tomato, onions and cheese. Serve with tortilla chips.

Per Serving (1/4 cup plus 4 chips):
calories: 78; 
22 calories from fat 
total fat: 2 g; 
1g saturated fat, 
0 g trans fat cholesterol: 
6 mg; sodium: 186 mg
total carbohydrates: 10 g; 
fiber: 2 g; 
sugars: 2 g 

protein: 3 g

COTTAGE CHEESE VEGETABLE DIP

A kicked up vegetable dip made with onion, peppers, and mixture of cheeses.

Ingredients

16 oz cottage cheese
1 cup finely shredded mild cheddar cheese
3 tbsp plain yogurt, whole milk
2 tbsp horseradish
1/2 tsp black pepper
1/4 tsp salt
2 chopped green bell peppers , chopped
2 tbsp minced onion

Directions 1 In medium bowl, mix cottage cheese, cheddar cheese, yogurt, horseradish, pepper and salt.
2 Gently fold in green pepper and onion.
3 Cover and refrigerate until ready to serve.

Nutrition Facts
Makes 28 servings
Serving Size: 2 tbsp
Amount Per Serving
Calories	34.2
Total Carbs	1.5 g
Dietary Fiber	0.2 g
Sugars	1 g
Total Fat	2 g
Saturated Fat	1.3 g
Unsaturated Fat	0.7 g
Potassium	24.2 mg
Protein	2.9 g
Sodium	107.8 mg
Dietary Exchanges 1/4 Very Lean Meat

SPICY BEAN PATE'

SPICY BEAN PATE

Serves 16

1 15-ounce can chick peas, drained
1/4 cup water
1 tablespoon fresh lemon juice
1 cup sour cream
1 garlic clove, minced
1 teaspoon chicken bouillon granules
1 teaspoon chili powder
1/2 teaspoon hot pepper sauce
1/2 teaspoon cumin
1/8 teaspoon cayenne
Fresh parsley, small red pepper for garnish

Cooking Directions
Blend together all ingredients in a blender or food processor.

Pour mixture into a small bowl, cover and refrigerate for 2-4 hours.

Garnish with parsley and red pepper. Makes 2 cups.

Serving Suggestions
Pates don't have to be difficult to make. This is a easy addition to a appetizer buffet. Be sure to have plenty of crackers along with a vegetable relish tray.

Nutrition Facts
Calories 62 calories; 

Protein 2 grams; 

Fat 4 grams; 

Sodium 81 milligrams; 

Cholesterol 6 milligrams; 

Saturated Fat 2 grams; 

Carbohydrates 6 grams; 

Fiber 1 grams

HOMEMADE SALSA

HOMEMADE SALSA

A healthful, affordable recipe.

15 minutes
Serves: 6

1 cup fresh tomatoes, diced
1/2 cup corn kernels, fresh or frozen
1/2 cup onion, diced
1 Tbsp (or less) jalapeno peppers, chopped
2 Tbsp lime juice
2 cloves fresh garlic, finely diced

1. Combine all of the ingredients.

2. Serve with lowfat baked tortilla (corn) chips, or fresh veggies, cut up.

Nutrients per serving: 1/2 cup
Calories 33; 

Saturated Fat 0 g; 

Protein 1 g; 

Cholesterol 0 mg; 

Calcium 8 mg; 

Carbohydrate 8 g; 

Sodium 26 mg; 

Total Fat 0.4 g;

FAT-FREE CHERRY SPREAD

FAT-FREE CHERRY SPREAD

Yield: 3 cups

5+1 cherries, well drained -- 8 ounces (1 1/2 cups)
Nonfat cream cheese -- 1 pound (2 cups)
Ground cinnamon -- To taste
Ground nutmeg -- To taste

Drain cherries on paper towels before weighing them.

In an electric blender or food chopper, combine cherries and cream cheese.

Process until smooth.

Season to taste with cinnamon and nutmeg.

Use as a spread on crackers, bread or muffins.

Thin with cherry juice to serve over fruit or gelatin salads.

Nutrition information per tablespoon: 

13 calories, 

1 g protein, 

2 g carbohydrates, 

0 grams total fat (0% calories from fat), 

6 mg potassium 46 mg sodium.

TOMATO-GOAT CHEESE SPREAD

TOMATO-GOAT CHEESE SPREAD

Makes 12 servings.

2 8-ounce logs of plain goat cheese, room temperature
1/2 cup dried tomatoes, packed in oil, minced
8 fresh basil leaves, chopped
2 cloves garlic, minced
4 tablespoons chopped walnuts

Cooking Directions
In a medium bowl, mash goat cheese with other ingredients; blend well.

Pack into a serving bowl or crock.

Cover and refrigerate (can be made up to four days ahead); bring to room temperature before serving with crackers.

Serving Suggestions
Make this spread ahead of time to allow the flavors to marry. Serve with a variety of crackers for your guests to snack on during parties or before dinner.

Nutrition Facts
Calories 128 calories; 

Protein 8 grams; 

Fat 10 grams; 

Sodium 151 milligrams; 

Cholesterol 17 milligrams; 

Saturated Fat 6 grams; 

Carbohydrates 2 grams; 

Fiber 1 grams

PEPPERONI MUSTARD SPREAD

PEPPERONI MUSTARD SPREAD

Makes about 1 1/4 cups.
Serves approximately 20

3 1/2 ounces sliced pepperoni
1 tablespoon coarse-grained mustard
1 teaspoon lemon juice
2 ounces softened cream cheese
2 tablespoons snipped dill

Cooking Directions
In food processor blend pepperoni, mustard, lemon juice, cream cheese and dill.

Process, scraping down sides of bowl, until smooth.

Arrange spread in attractive serving bowl; place on tray surrounded by assorted crackers, sliced breads and vegetables.

Good choices for vegetables: sliced cucumbers, trimmed green onions, baby carrots, celery sticks, red pepper slices, trimmed radishes, jicama slices

Serving Suggestions
Interesting spreads are always a welcome--and carefree-- party appetizer. Prepare a day or two in advance and offer at cool room temperature with crackers, veggies and cocktail rye.

Nutrition Facts
Calories 40 calories; 

Protein 1 grams; 

Fat 3 grams; 

Sodium 125 milligrams; 

Cholesterol 5 milligrams; 

Saturated Fat 1 grams; 

Carbohydrates 0 grams; 

Fiber 0 grams

CURRY CARROT & WHITE BEAN SPREAD

CURRY, CARROT AND WHITE BEAN SPREAD

Makes 16 servings

Ingredients: 

 2 cups water 

2 medium carrots, peeled and sliced 

2 tablespoons olive oil 

1/4 cup onion, chopped 

1 clove garlic, minced 

1/2 teaspoon curry powder 

1/4 teaspoon ground cumin 

1/2 cup canned white beans (Cannellini or navy beans), drained 

Salt, to taste (optional) 

Chopped cilantro for garnish (optional)

Directions:
1. Bring water to a boil in a small saucepan then add carrots and cook for about 7-8 minutes or until tender. Drain then set aside.

2. Heat oil in a small skillet over medium-high heat. Add onion, garlic, curry and cumin and cook until onion is tender (about 4-5 minutes.)

3. Place carrots and onion mixture in a food processor or blender then add beans and salt (if using.) Blend until smooth or to desired consistency.

4. Transfer to a bowl, garnish with cilantro and serve with your favorite crackers or bread slices.

Serving suggestions:
Spread on toasted French bread rounds or crackers or use as a dip for fresh vegetable sticks.

NUTRITION FACTS:
Serving Size: 1 tablespoon (20 g)
Servings Per Recipe: 16

Amount per serving
Calories 29
Calories from fat 16
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 3 mg
Total Carbohydrates 3 g
Dietary Fiber 1 g
Sugars 0 g
Protein 1 g

CARAMELIZED ONION & GREEN OLIVE TAPENADE

CARAMELIZED ONION AND GREEN OLIVE TAPENADE

Tapenade (French pronunciation: [tapənad]) is a Provençal dish consisting of puréed or finely chopped olives, capers, anchovies and olive oil. Its name comes from the provençal word for capers, tapenas (Occitan pronunciation: [taˈpenɔ]). It is a popular food in the south of France, where it is generally eaten as an hors d’œuvre, spread on bread. Sometimes it is also used to stuff fillets for a main course.

Makes 3 cups

Ingredients: 

1 tablespoon olive oil

1 small onion, chopped

1/2 teaspoon dried thyme

4 garlic cloves, minced

1/4 cup dry white wine

2 tablespoons white wine vinegar

 2 cups pitted green olives

1/4 teaspoon freshly ground black pepper

Directions:
1. Heat olive oil in a small saucepan over medium heat. Add onion and cook for 7-8 minutes until softened, stirring occasionally.


2. Stir in thyme and garlic and cook for 2 minutes.


3. Add wine and vinegar, bring to a boil then reduce heat to low and cook for an additional 7 minutes or until most of the liquid evaporates, stirring occasionally.


4. Place onion mixture in a food processor then add the olives and black pepper. Process until smooth.

NUTRITION FACTS:
Serving Size: 1 tablespoon (14 g)
Servings Per Recipe: 28

Amount per serving
Calories 18
Calories from fat 15
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 228 mg
Total Carbohydrates 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 0 g

BAKED SANTA FE DIP

Baked Santa Fe Dip

The fresh tomato topping provides a cool contrast to the spicy dip.

2 cups shredded cheddar cheese (8 ounces)
1 cup shredded Monterey Jack or mozzarella cheese (4 ounces)
1/2 cup light mayonnaise dressing or salad dressing
1 8-ounce can whole kernel corn, drained (3/4 cup)
1 4-ounce can chopped green chili peppers, drained
2 tsp finely chopped canned chipotle chili peppers in adobo sauce
1/4 tsp garlic powder
1 medium tomato, seeded and chopped (3/4 cup)
1/4 cup sliced green onion
2 Tbs snipped fresh cilantro
3-4 cups vegetable dippers such as sweet pepper wedges and sliced jicama
1 bag lightly salted tortilla chips or baked tortilla wedges


1 Stir together cheeses, mayonnaise or salad dressing, corn, chili peppers, chipotle chili peppers, and garlic powder in a large mixing bowl. Spread mixture into a 9-inch quiche dish, shallow 1-quart casserole, or 9-inch pie plate. Cover and chill up to 24 hours. Combine tomato, green onion, and cilantro. Cover and chill up to 24 hours.
2 To serve, bake cheese mixture in dish in a 350 degree oven about 25 minutes or until heated through. Spoon tomato mixture in the center. Serve with vegetable dippers and tortilla chips. Makes 28 servings.

Servings: 28
Preparation time: 20 minutes
Cooking time: 25 minutes
Ready in: 45 minutes

Nutrition Facts
Serving size: 1 serving
Percent daily values based on a 2000 calorie diet.
Nutrition information provided by the recipe author.


Amount Per Serving
Calories 69.00
Total Fat 5.00g
Saturated Fat 3.00g
Cholesterol 12.00mg
Sodium 137.00mg
Carbohydrates 2.00g
Protein 3.00g

ARTICHOKE DIP

Artichoke Dip 

Surround this chunky dip with pretzels for Christmas treats.

1 14-ounce can artichoke hearts, drained and finely chopped
1 8-ounce container dairy sour cream
1/2 cup chunky blue cheese salad dressing
1/4 cup snipped chives or finely chopped green onion tops
40 large pretzel rods, small pretzel knots, and/or melba toast rounds


1 Stir together chopped artichoke hearts, sour cream, salad dressing, and chives.
2 Place in serving bowl. Surround with pretzels and/or melba toast rounds for dipping.
3 Makes about 2-1/2 cups (40, 1-tablespoon servings).

Servings: 40
Yield: 2-1/2 cups

Nutrition Facts
Serving size: 1 serving
Percent daily values based on a 2000 calorie diet.
Nutrition information provided by the recipe author.


Amount Per Serving
Calories 31.00
Total Fat 3.00g
Saturated Fat 1.00g
Cholesterol 4.00mg
Sodium 56.00mg
Carbohydrates 1.00g
Dietary Fiber 0.00g
Protein 1.00g

YOGURT-MUSTARD DIP

YOGURT-MUSTARD DIP

A healthful, affordable recipe. Here's an easy snack with fresh vegetables and nonfat yogurt.

10 minutes
Serves: 8

1 Tbsp chopped onion
2 Tbsp chopped sweet pickle (or relish)
2 Tbsp chopped fresh parsley (or fresh dill), use half as much for dried
1 Tbsp prepared mustard
1/2 tsp paprika (optional -- if you like a pink color
1 cup nonfat plain yogurt
1 lb vegetables, raw or lightly steamed, any combination: green beans, cauliflower or broccoli florets (cut into small pieces), carrots (peeled and cut into sticks)

1. Combine together onion, pickle, parsley, mustard, and paprika (optional).

2. Mix into yogurt.

3. Put dip in a small bowl in the middle of a large plate. Surround it with vegetables for dipping. Serve.

For a taste variation, try Curry Dip:
Substitute 2 tsp of curry powder for the mustard, add 1 Tbsp milk, and 1/8 tsp of sugar. Add 1 to 2 Tbsp raisins (optional).

Nutrients per serving: 2 Tbsp
Calories 22; 

Saturated Fat 0 g; 

Iron 0.1 mg; 

Protein 2 g; 

Cholesterol 0 mg; 

Calcium 64 mg; 

Carbohydrate 3 g; 

YAM DIP

YAM DIP

Makes 2 1/2 cups.

1 pint nonfat plain yogurt

1 package onion soup mix

1/2 cup fresh yams (sweet potatoes), cooked and mashed or 1/2 (15 oz.) can yams, drained and mashed

Mix ingredients together and chill.

Serve with fresh vegetables.

Per serving: 

CAL 54; 

FAT .3g; 

PROTEIN 3.3g; 

CARB 9.5g; 

CHOL .9mg

WHITE BEAN DIP

WHITE BEAN DIP

Here's a great dip that takes advantage of a well-stocked pantry. Add fresh baby spinach leaves during Step 1 to boost your vitamins and leafy greens quotient. Delicious!

Preparation time: 10 minutes, plus 3 to 4 hours of chilling time
Cooking time: 5 minutes
Yield: 4 servings

Nonstick cooking spray
1/2 cup chopped onions
2 garlic cloves, minced
1 can (15 ounces) cannellini beans, drained and rinsed
1/2 teaspoon chopped fresh sage
1 teaspoon balsamic vinegar
1 tablespoon water
1/8 teaspoon salt
1/8 teaspoon pepper

1. Place a medium skillet over medium heat and coat it with nonstick cooking spray. Add the onions and cook until they're soft and translucent, about 1 minute.

2. Add the garlic and continue to cook for about 30 seconds.

3. Place the beans in a food processor and add the cooked onions and garlic, sage, vinegar, water, salt, and pepper. Process until smooth (about 1 to 2 minutes).

4. Transfer the mixture to a bowl, cover it, and refrigerate it for 3 to 4 hours before serving.

Per serving: 

calories 65 (From Fat3); 

Fat 0g (Saturated 1g); 

Cholesterol 0mg; 

Sodium 161 mg; 

Carbohydrate 12g (Dietary Fiber 3g); 

Protein 3g.
Exchanges: 

1/2 starch, 

very lean meat

SPINACH DIP

SPINACH DIP

Yield: Makes 2-3/4 cups

2 cups low-fat cottage cheese

1 10-ounce package frozen chopped spinach, thawed and drained

1 1-ounce envelope dip seasoning mix

2 tablespoons reduced-calorie sour cream

1 clove garlic, minced

1/8 teaspoon hot pepper sauce

 rice cakes or rice crackers

Combine cottage cheese, spinach, seasoning, sour cream, garlic and pepper sauce in blender; process until smooth.

Chill.

Serve with rice cakes or rice crackers.


Nutrition Facts
Calories 16
Total Fat 1g
Cholesterol 1mg
Sodium 77mg
Total Carbohydrate 1g
Protein 2g

SMOOTH & SPICY BEAN DIP

SMOOTH AND SPICY BEAN DIP

Serves 12

1 15-ounce can chickpeas, drained
1/4 cup chopped onion
2 tablespoons lemon juice
2 tablespoons olive oil
1-2 garlic cloves, minced
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon cayenne
1/4 teaspoon hot pepper sauce, or to taste
1/4 cup finely chopped parsley

Cooking Directions
Combine all ingredients except parsley in food processor bowl with metal blade.

Process until smooth; remove from processor to serving bowl and stir in parsley.

Thin with a little water, if desired, if dip is too thick.

Cover and refrigerate until serving. Makes 1 1/2 cups.

Serving Suggestions
Tailgate with a South-of-the-Border flavor. Serve with vegetable relishes and pita bread wedges, crisped in a hot oven.

Nutrition Facts
Calories 63 calories; 

Protein 2 grams; 

Fat 3 grams; 

Sodium 111 milligrams; 

Cholesterol 0 milligrams; 

Saturated Fat 0 grams; 

Carbohydrates 7 grams; 

Fiber 2 grams