Wet Reducing Soups :Corn, Tomato and Lime Soup

Ingredients :

1 1/2 tsps. olive oil
1/2 cup chopped onion
2 garlic cloves, finely chopped
1/2 to 1 jalapeno pepper, seeded and finely chopped
4 cups canned vegetable broth
3/4 cup canned diced tomatoes in juice
1 1/2 cups frozen corn kernels (about 10 oz)
3/4 tsp. ground cumin
1/4 teaspoon salt
1/4 cup chopped cilantro
3 tbsps. fresh lime juice
Salt, to taste

Directions:

Heat oil in large pot over medium heat.
Add onion and garlic.
Saute until onion is tender, about 8 minutes.
Add jalapeno pepper and sauté another minute.
Add broth, tomatoes, corn, cumin and salt and bring to boil.
Reduce heat and simmer for 15 minutes.
Stir in cilantro and lime juice.
Season soup to taste with salt.
Ladle soup into bowls and serve immediately.

Makes 4 servings.
Calories 129,
Protein 6 g,
Fat 4 g,
Carbohydrate 21 g,
Dietary Fiber 3 g,
Dietary cholesterol 4 mg,
Sodium 250 mg.
Points 2.

Low Fat Vegetarian Recipes - Vegetable Cheese Sandwich

Vegetable Cheese Sandwich

Ingredients :

1/2 cup low fat yogurt
2 tbsps. low fat mayonnaise
1 tbsp. mango chutney
2 tsps. lime juice
1 tsp. honey
1/4 tsp. curry powder (you can put less if you don't like it too spicy)
2 tsps. olive oil
1 red pepper
1 green pepper
1 small red onion.
8 slices of low calorie whole grain bread
4 ozs. low cal Jarlsberg cheese
1 medium tomato

Directions:

Slice the peppers, red onion, cheese and tomato.
Mix the yogurt, mayo, chutney, lime juice, honey, and curry powder. Set aside (put it in the fridge for the time being).

In a nonstick fry pan, heat oil, and add the peppers and red onion, stirring constantly till they go very soft.
Preheat the grill (broiler), place the bread slices on a baking tray, and spread the chutney mix over each slice.
Top with peppers, onion, cheese and tomatoes, and grill them (broil them) till the cheese melts and goes bubbly.

Makes 4 servings.
Calories 262,

Fat 3 g.
Points 4.

Healthy Low Fat Salad - Fresh Corn Salad

Fresh Corn Salad

Ingredients :

4 cups barley, cooked
1 cup frozen corn, thawed
1 cup green onion, sliced
½ Cup red bell pepper, chopped
½ Cup green bell pepper, chopped
½ Lime peel, grated
2 Tbs lime juice
½ Cup balsamic vinegar
3 Tbs vegetable oil
1 ½ tsp dill weed
½ Tsp salt

Directions:

1. Prepare barley according to package directions. Let cool.
2. Combine barley, corn, onion and peppers together in a large bowl.
3. To prepare dressing combine lime peel, juice, vinegar, oil, salt and dill
in a small bowl. Whisk to blend.
3. Pour dressing over corn mixture. Toss well.
4. Cover and refrigerate.

Makes 12 Servings.

Per serving: Cal 124, Fat 4g, Chol 0mg, Sod 94mg, Carb 22g, Pro 2g

Weight Reduction Recipes - Colourful Pasta Bean Salad

Colourful Pasta Bean Salad

Makes 4 servings as a main dish.
Calories 244,
Fat 5.5 g,
Cholesterol: 34 mg.
Sodium: 40 mg.
Carbohydrate 40 g,
Fiber 7.5 g.
Protein 10 g.
Points 5.

Ingredients :

3 cups cooked small shaped pasta such as penne, spirials or rotini
(I used Penne one time and spirials the next for the kids)
1 cup cooked pinto or kidney beans, drained and rinsed ( i used pinto)
1/2 cup chopped green pepper (1 used yellow just for color)
1/2 cup sliced green onions
1 cup chopped ripe tomato (you can used canned if no fresh on hand)
1 tbsp. olive oil
2 tbsps. flavored vinegar
1 tbsp. chopped fresh oregano (or 1 tsp. dried)
2 tbsps. grated parmesan cheese
1 tbsp. chopped fresh basil (or 1 tsp. dried)
fresh ground black pepper to taste

Directions :

1. Combine all ingredients in a large mixing bowl.
2. Mix well and chill until ready to serve, up to 1 day.
3. Serve on a bed of mixed greens.

Low Fat No Cholesterol Cooking : Baked Banana Pumpkin Bread

Baked Banana Pumpkin Bread

Ingredients

2 ripe bananas, mashed
1/2 cup egg substitute
1/3 cup vegetable oil
1 1/3 cups canned pumpkin puree
1/2 cup honey
1/2 cup white sugar
2 1/2 cups all-purpose flour
1 tsp. baking powder
1 tsp. baking soda
2 tbsps. pumpkin pie spice
1 tsp. ground cinnamon
3/4 cup raisins

Methaod :

1. Preheat oven to 350 degrees.
2. Grease a 9 x 5-inch loaf pan.
3. In a large bowl, stir together the mashed banana, eggs, oil, pumpkin, honey, and sugar. Combine the flour, baking powder, baking soda, pie spice, and cinnamon.
4. Stir the dry mixture into the banana mixture until just combined.
5. Fold in the raisins and walnuts, if desired.
6. Pour batter into the prepared pan.
7. Bake for 45 minutes, or until a toothpick inserted into the center of the loaf comes out clean. Cool loaf in the pan for 10 minutes before moving it to a wire rack to cool completely.
8. This can be made into muffins and the loaves freeze well.

Servings : 12
Calories 260,
Fat 1g,
Cholesterol 0mg,
Sodium 190mg,
Carbohydrate 63g,
Fiber 5g.
Points : 4

Recipe by

Low Fat Whole Wheat Chips

Whole Wheat Chips

Ingredients

8 10-inch whole wheat tortillas,
pita or flatbread
2 to 3 tsps. sun dried tomato or Italian salad dressing

Method:

1. Cut tortillas, pita or flatbread into 8 wedges.
2. Brush lightly with salad dressing (be careful not to use too much dressing or chips will be soggy).
Servings - 4Bake at 400 degreses for 8 to 10 minutes or until chips are crisp. Serve with variety of dips.

Servings : 8
Calories: 58
Carbohydrates: 6g
Protein: 2g
Fat: 1g
Fiber: 2g.
Points 1.

Veggie Tomato Soup

Serves 4

Rachael Ray

Ingredients
1/4 cup extra virgin olive oil (EVOO), divided
1 medium onion, chopped
2 carrots, peeled and chopped
3 stalks celery (from the center of the bunch with some leaves), chopped
3 cloves garlic, chopped or grated
1 quart chicken or vegetable stock
1 can crushed tomatoes (28 ounces)
1 ciabatta loaf, cut into 1-inch cubes
1/4 cup garlic flakes or powder
1/4 cup grated Parmigiano Reggiano cheese
2 tablespoons dried oregano
1 bag Smartfood brand popcorn (optional)

Preparation
Pre-heat the oven to 400°F.

Pre-heat a heavy-bottomed pot over medium heat with two turns of the
pan of EVOO, about 2 tablespoons. Add in the onions, carrots, celery
and garlic, and cook for 3-4 minutes until the vegetables become soft.

Add in the stock and crushed tomatoes.

Bring up to a bubble, then reduce the heat until the soup is simmering
and cook for 10-15 minutes.

While the soup is simmering away, mix together the bread cubes, 2
tablespoons of EVOO, garlic flakes, cheese, and oregano in a large
mixing bowl and spread them out evenly onto a cookie sheet. Bake in
the oven for 10-15 minutes or until crispy and golden. You may have to
occasionally give them a turn or two so all the sides get browned.

To serve, ladle the soup into bowls and top with the croutons or a
handful of cheesy popcorn.

--
Sometimes the angels fly close enough to you that you can hear the
flutter of their wings.

Moroccan Rice

Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups long-grain rice
4 tablespoons butter
1 pinch saffron threads
salt and freshly ground pepper
1/2 cinnamon stick
1/2 cup dried apricots -- chopped
6 tablespoons raisins
1 ounce hazelnuts -- (1/3 cup)
1 ounce pine nuts -- (1/3 cup)

Place the rice in a bowl and cover with plenty of water. Lave to soak for
1 hour. Drain, rinse under cold water, and drain again. Spread out on a
tray to dry 30 minutes.

Melt 3 T. butter in a large heavy saucepan. Stir in the rice and saffron.
Pour 3 3/4 cups water over, add 1 t. salt and the cinnamon stick and bring
to a boil.

Stir in the apricots and raisins and bring to a boil. Cover the pan.
Simmer on the lowest heat, without removing the lid, 15 minutes or until
the rice is tender and the liquid is absorbed. Remove from the heat. Cover
the rice with a dry dish cloth and let stand 15 minutes.

Melt the remaining butter in a small skillet and toss the hazelnuts and
pine nuts in, stirring until golden. Season the rice with pepper, then
stir in the nuts just before serving.

Makes 6 servings.

Cuisine:
"Moroccan"
S(MC format by Chupa Babi): "Jan 2009" Copyright: "1998"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 383 Calories;
11g Fat (26.5% calories from fat);
6g Protein; 65g Carbohydrate;
3g Dietary Fiber; 21mg
Cholesterol; 84mg Sodium.
Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1 Fruit; 2 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
Recipe By : The Book of North African Cooking by Lesley Mackley

Low Fat Cooking - Avocado Cilantro Soup

8 medium scallions
1/2 cup fresh cilantro leaves
2 cloves garlic
4 oz pared avocado
1 1/2 cup plain nonfat yogurt
1/2 cup skim buttermilk
2 tablespoon lime juice
1/2 teaspoon curry powder
1/8 teaspoon ground red pepper

In a food processor, combine scallions, cilantro and garlic; process until finely chopped.

Add avocado; process until smooth.

Add yogurt, buttermilk. 1/4 cup water, lime juice, curry powder and red pepper to food processor; process until smooth.

Cover and refrigerate at least
1 hour, until well chilled.

Makes 4 servings.

Each 1/2 cup serving contains 115 calories, 5 gm fat,
104 mg sodium and 3 mg cholesterol

[Non-text portions of this message have been removed]

Low fat Caramel Flan

1 cup sugar
1 12 oz. can evaporated skim milk
1 2-inch stick cinnamon
2 egg whites
1/2 cup frozen egg substitute, defrosted
1 teaspoon vanilla

One round or rectangular 2-quart baking dish is necessary.
Preheat oven to 350 degrees.

Pour a small amount of water into a 6-inch cast iron or other heavy skillet.

Pour out the water, leaving surface slightly damp.
Add 1/2 cup sugar to skillet.

Cook over medium heat, stirring occasionally, until sugar begins to melt.

When sugar starts to melt, stir constantly until caramel color. Immediately pour caramelized sugar into baking dish and rotate dish on edge to coat sides evenly to within 1 inch of top edge.
Set aside.

Pour evaporated skim milk into small saucepan.
Add cinnamon.

Heat over medium heat until small bubbles form at edge of pan. Remove from heat. In a medium bowl, beat egg whites and cholesterol-free egg substitute until foamy.

Stir in remaining 1/2 cup sugar and vanilla and continue mixing until sugar is dissolved.

Remove cinnamon from milk.

Add milk to sugar mixture and stir well.

Pour into prepared baking dish.

Place in another pan and add 1 inch hot water.

Bake for 1 hour and 10 minutes or until knife blade inserted between center and side of baking dish comes out clean.

Cool on wire rack until room temperature.

To remove from baking dish, place serving plate on top and invert baking dish.
Flan should come out easily.
Makes 6 servings.

Calories 194,
Fat 1.6g,
Carb 40g,
Chol 5.2mg,
Sodium 114mg.

Slow Cooker Mushroom and Roasted Garlic Crostini - 2 pts, 14g Carbohydrate; 1g Dietary Fiber

Serving Size : 28

Ingredients :

8 garlic cloves -- roasted
1 pound white button mushrooms -- cleaned and trimmed
2 large French shallots -- finely chopped
2 tablespoons extra virgin olive oil
1/4 cup dry white wine -- or dry white vermouth
2 tablespoons chopped fresh parsley -- leaves
2 tablespoons whipping cream -- (optional)
2 teaspoons balsamic vinegar -- toasted baguette slices
28 crostini
crumbled soft goat cheese

Preparation Method :

1. In slow cooker stoneware, combine garlic, mushrooms, shallots, olive oil and wine. Cover and cook on LOW for 8 hours or on HIGH for 4 hours, until mushrooms are soft. Drain off liquid.

2. Place mushroom mixture in a food processor with parsley and pulse until ingredients are very finely chopped but not pureed. Add whipping cream, if using, vinegar, salt and pepper to taste and pulse two or three times to combine.

3. Preheat oven to 375F. Spread mushroom mixture over crostini. Sprinkle goat cheese on top. Place on baking sheet and bake until cheese begins to brown and melt. Serve hot.

Makes 28 crostini

TIPS: an easy way to roast this quantity of garlic is to peel the cloves, remove the pith (the center part that often sprouts), then place the cloves on a piece of foil. Drizzle about 1/2 teaspoon olive oil over the
garlic, then fold up the foil to make a tight packet. Bake in a 400F oven for 20 mins.

Cover and refrigerate the mushroom cooking liquid. It is a great addition to soups, stews and gravies, along with or instead of broth.

"Everyone loves this tasty all-purpose hors d'oeuvre, which is both simple and elegant. It can be used as the first course to a dinner or as a party canape."

ChupaNote: makes a great breakfast over whole grain English muffins and poached eggs.


Per Serving (excluding unknown items):

88 Calories;
2g Fat (22.4% calories from fat);
3g Protein;
14g Carbohydrate;
1g Dietary Fiber;
1mg Cholesterol;
154mg Sodium.

Exchanges :

1 Grain(Starch);
0 Vegetable;
0 Fruit;
0 Non-Fat Milk;
1/2 Fat.

NOTES : Works best in a small (maximum 3 1/2 qt) slow cooker.

Nutr. Assoc. : 0 900231 1358 0 0 0 0 0 920054 63

Recipe By : 125 Best Vegetarian Slow Cooker Recipes by Judith Finlayson
Formated by : Chupa Babi
Exported from MasterCook *

Low Fat Seafood Broccoli Stir-Fry

Serving Size : 4

Ingredients :

1 tablespoon oil
3/4 pound medium fresh shrimp -- shelled, deveined
2 cloves garlic -- minced
1/4 cup water
14 ounces Green Giant Select® Frozen 100% Broccoli Florets
1 small onion -- chopped
1 teaspoon grated gingerroot
1 tablespoon cornstarch
2 tablespoons soy sauce

Method :

1. Heat oil in large skillet or wok over medium-high heat until hot.
2. Add shrimp and garlic; cook and stir 5 go 6 minutes or until shrimp turn pink.
3. Stirring constantly. Remove shrimp from skillet; cover to keep warm.
4. In same skillet, bring water to a boil over medium-high heat.
5. Stir in frozen broccoli, onion, and gingerroot. Cook and stir 6 to 8 minutes or until vegetables are crisp-tender.
6. Add warm shrimp.
7. In small bowl, blend cornstarch and soy sauce. Stir into hot shrimp mixture. Cook, stirring
constantly, 1 to 2 minutes or until glaze has slightly thickened and covers all ingredients. If desired, serve with hot cooked rice or pasta.

Makes 4 servings.

Calories : 175
Fat : 5 g
Carbs : 12 g
Protein : 21 g
Sodium : 659 mg
Fiber : 4 g.

Exchanges :

2 1/2 lean meat
2 veggies
1/2 fat.

Source : Low Fat Good Cooking

Smothered Greens

These healthy greens get their rich flavor from smoked turkey, instead of fatback.

Yield: 5 servings Serving
size: 1 cup

Ingredients :

3 cups water
1/4 lb smoked turkey breast, skinless
1 tbsp fresh hot pepper, chopped
1/4 tsp cayenne pepper
1/4 tsp cloves, ground
2 cloves garlic, crushed
1/2 tsp thyme
1 stalk scallion, chopped
1 tsp ginger, ground
1/4 cup onion, chopped
2 lb greens (mustard, turnip, collard, kale, or mixture)

Directions :

1. Place all ingredients except greens into large saucepan and bring to boil.
2. Prepare greens by washing thoroughly and removing stems.
3. Tear or slice leaves into bite-size pieces.
4. Add greens to turkey stock. Cook for 20 to 30 minutes until tender.

Each serving provides:

Calories: 80
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 16 mg
Sodium: 378 mg
Total fiber: 4 g
Protein: 9 g
Carbohydrates: 9 g
Potassium: 472 mg

Source : Richard Lee Holbert, Low Fat Good Cooking

Stuffed Pork Sandwich

Makes 4 servings

Ingredients :

4 4-ounce boneless pork chops, 1/2 inch thick, trimmed
2 thin slices Swiss cheese (1 ounce each), cut in half
4 dill pickle sandwich slices
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
4 whole-wheat hamburger buns, toasted
2 teaspoons Dijon mustard
4 slices tomato
2 romaine lettuce leaves, cut in half

Method :

1. Cut each pork chop nearly in half horizontally, stopping short of the opposite side. Open each chop and place between sheets of plastic wrap. Pound with a meat mallet or heavy skillet until flattened to an
even thickness, slightly thicker than 1/8 inch.

2. Place a piece of cheese and a pickle slice on one side of each flattened chop. Fold the chop over the filling, closing it like a book. Press the edges firmly together to seal. Season both sides with salt and pepper.

3. Heat oil in a large skillet over medium-high heat. Add the stuffed chops, reduce heat to medium and cook until golden brown and cooked through, 3 to 5 minutes per side.

4. To assemble sandwiches, spread the toasted buns with mustard and top each with a pork chop, tomato slice and lettuce.

Nutrition Information:
Per serving:

353 calories;
15 g fat (5 g sat, 6 g mono);
79 mg cholesterol;
25 g carbohydrate;
29 g protein;
4 g fiber;
612 mg sodium;
522 mg potassium.

Nutrition bonus:

Calcium (19% daily value),
Magnesium (16% dv),
Potassium (15% dv).
1 1/2 Carbohydrate Servings

Exchanges:

1 1/2 starch,
3 lean meat,
1 fat

Source : Mrs. Nicky, Low Fat Good Cooking

Low-Fat Pigs In A Healthy Blanket

Start to finish: 35 minutes (20 minutes active)

Servings: 32

Ingredients :

1 pound store-bought whole-wheat pizza dough, room temperature
3 tablespoons Dijon mustard
Sixteen 98 percent fat-free hot dogs, cut in half (two 14-ounce packages)
1 large egg
1 tablespoon water
3 tablespoons poppy or sesame seeds
Heat the oven to 425 F. Prepare a baking sheet with cooking spray or nonstick foil.

Directions :

1. Working on a lightly floured surface, divide the ball of dough into 32 pieces. Using the palm of your hand and your fingertips, flatten a piece of the dough into a rectangle that is roughly 2 1/2-inches wide and 4-inches long.

2. Spread about 1/4 teaspoon of the mustard on the dough, then place a hot dog half at the short end of the rectangle and roll it up, pressing the seam to seal.

3. Place the wrapped hot dog on the baking sheet, seam-side down. Repeat with the remaining dough and hot dogs.

4. In a small cup, whisk together the egg and water. Using a pastry brush, paint each of the wrapped hot dogs with some of the egg mixture.

5. Sprinkle the hot dogs with seeds. Bake until golden brown, about 10 to 15 minutes. If desired, serve with extra mustard for dipping.

Nutrition information per serving (values are rounded to the nearest whole number):

59 calories;
11 calories from fat;
1 g fat (0 g saturated; 0 g trans fats);
15 mg cholesterol;
8 g carbohydrate;
4 g protein;
1 g fiber;
294 mg sodium.

Source : The Dallas Morning News Recipe Of The Day Mailer

Bacon, Egg & Cheese Breakfast Sandwich

If you time it so that the egg and the muffin are done at the same time, the heat between them will perfectly melt the cheese for this drippy sandwich that easily rivals your favorite fast food version.

Ingredients :

1 strip extra-lean turkey bacon, cut in half crosswise
Olive oil spray
1 large egg white
1 light multigrain or whole wheat English muffin (8 grams fiber per muffin;
I used Thomas'), toasted
1 (3/4-ounce) slice fat-free yellow American cheese

Method :

1. Place a small nonstick skillet over medium-high heat and add the bacon. Cook for 2 to 3 minutes per side, or until crisp. Remove from the pan and cover to keep warm.

2. Spray a 31/2" or 4" microwave-safe bowl with the olive oil spray and add the egg white. Microwave for 30 seconds. Continue microwaving in 15-second intervals until it is just set completely.

3. Assemble the sandwich by placing the bottom half of the warm English muffin, inside up, on a plate. Top with the cheese, the egg, then the bacon. Add the English muffin top and serve.

Makes 1 serving

Per serving:

183 calories,
17 g protein,
25 g carbohydrates,
5 g fat (2 g saturated),
22 mg cholesterol,
8 g fiber,
625 mg sodium

Budget Tips from The Biggest Loser :

1. Egg substitute and egg white-only products can be a lot more expensive than eggs.
2. Save money by buying a dozen eggs, instead, and using only the whites.
3. If you have a friend or neighbor who can make use of the yolks-all the better!

Low Fat Sweet And Spicy Pork Stir Fry

Yield: 4 Servings

Ingredients :

8 ounces pork, fat trimmed, cubed
1 carrot, peeled and thinly sliced
2 potatoes, unpeeled, diced
1 small onion, diced
1 cup diced celery
2 cups shredded green cabbage

Sauce Ingredients:

1 tablespoon cornstarch
1/3 cup cold water
1/4 cup reduced-sodium soy sauce
1/4 cup ketchup
2 tablespoons brown sugar

Directions :

1. Spray large saucepan with cooking spray; add pork and cook over medium-high heat, stirring frequently, until meat is browned.

2. Add carrot and potatoes; cook 5 minutes, stirring often. Add onion, celery, and cabbage; cook 5 minutes or until potato is tender.

3. Combine cornstarch and water in small bowl, whisking until cornstarch is dissolved.

4. Add soy sauce, ketchup, and brown sugar; mix well. Pour sauce over stir-fry and toss to coat.

5. Reduce heat to low and simmer for 10 minutes.

Nutritional Information Per Serving (1/4 of recipe):

Calories: 243,
Fat: 5.3 g,
Cholesterol: 26.5 mg,
Sodium: 781 mg,
Protein: 16.2 g,
Carbohydrate: 33.7 g

Diabetic Exchanges:

2 Bread/Starch,
2 Meat

Source : 1,001 Recipes For People with Diabetes Via The Diabetic Gourmet Daily Recipe Mailer

Vietnamese Chicken Cabbage Salad

Ingredients :

1 head cabbage, shredded and cored
2 cups shredded chicken breast
2 onions, thinly sliced
pepper and salt to taste
¼ cup olive oil
3 tablespoons lemon juice

Directions:

1. Toss cabbage, chicken and onions in a large bowl.

2. Pour some olive oil, and toss until everything is lightly coated. Season the whole thing with salt and pepper to taste.

3. Then add some lemon juice. How much depends on your liking, but preferably until you can taste it in every bite.

4. Cover the bowl and refrigerate for 4 hours, at least. It should be noted that the longer it sits in the refrigerator the better it tastes when taken out.

Source : Mrs. Nicky, Low Fat Recipes

Shoyu Chicken

6 to 8 servings

Ingredients :

5 1/2 to 6 pounds chicken thighs
5 cups low-sodium chicken broth
2 cups low-sodium soy sauce
1 cup packed light brown sugar
3/4 cup mirin
8 medium garlic cloves, smashed and peeled
4-inch piece ginger, sliced 1/2-inch thick and smashed
1 teaspoon freshly ground black pepper
5 tablespoons cornstarch dissolved in 5 tablespoons water
Thinly sliced green onions, for garnish

Directions :

1. Combine all ingredients except cornstarch and green onions in a large pot and bring to a boil over high heat. Reduce to low and simmer, covered, turning occasionally, until chicken is tender, about 30 to 35 minutes more.

2. Remove chicken to a serving platter. Remove garlic and ginger and discard. Bring sauce to a boil, skim off excess fat, and cook until reduced slightly, about 10 minutes. Whisk in cornstarch mixture and bring to a boil. Remove from heat, add chicken, turn to coat, and serve chicken with sauce and sliced green onions.

Sour Cream Thyme Hummus

Ingredients :

2 cans chickpeas -- (15 ounce)
2/3 cup low-fat sour cream
1 clove garlic -- grated on a Microplane grater
2 tablespoons fresh lemon juice
1 tablespoon dried thyme
2 teaspoons extra virgin olive oil
1 teaspoon cumin
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
1/2 teaspoon smoked paprika


Preparation Method :

1. Place chickpeas, sour cream and garlic in the bowl of a food processor and process until creamy. Scrape down the sides occasionally to make sure everything gets pureed evenly.

2. Add the lemon juice, dried thyme, olive oil, cumin, salt and cayenne pepper, pulse to combine. Taste the hummus and add more of any ingredient according to your preference.

3. Hummus can be made in advance and stored for a day or two in a tightly sealed container in the refrigerator. To serve, spoon hummus into a bowl and sprinkle lightly with smoked or regular paprika. Serve with fresh vegetables or store-bought or homemade pita chips.

4. This hummus recipe makes 2 cups.

Per Serving (excluding unknown items):

220 Calories;
5g Fat (20.8% calories from fat);
11g Protein;
34g Carbohydrate;
9g Dietary Fiber;
4mg Cholesterol;
169mg Sodium.

Exchanges:

2 Grain(Starch);
1/2 Lean Meat;
0 Vegetable;
0 Fruit;
1/2 Fat;
0 Other Carbohydrates.


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

Source : "Adapted from Cooking Equipment@about.com"
Formatted by : Chupa Babi
* Exported from MasterCook *