Cheesy Spinach-Artichoke Dip

11 (6-inch) pita bread rounds
1/3 cup chopped sun-dried tomatoes, packed without oil
1 cup boiling water
1 (14-ounce) can quartered artichoke hearts, drained and coarsely chopped
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (8-ounce) tub light cream cheese, softened
1 (8-ounce) carton 30% less-fat sour cream (such as Breakstone)
3/4 cup grated Parmesan cheese
3/4 cup fat-free milk
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/2 cup diced onion
1/2 cup fat-free mayonnaise
1 tablespoon red wine vinegar
1/4 teaspoon freshly ground pepper
2 garlic cloves, crushed

1. Preheat oven to 350
2. Split each pita bread in half horizontally; cut each half into 6 wedges.  Place pita wedges in a single layer on baking sheets, and bake at 350 for 10 minutes or until toasted.  Set aside.
3. Combine sun-dried tomatoes and boiling water in a bowl; let stand 1 hour or until soft.
4. Place artichoke and next 11 ingredients in a 3 1/2 quart electric slow cooker; stir well.  Cover with lid; cook on low-heat setting 1 hour.  Drain tomatoes; stir into dip.  Cover and cook 1 hour.  Serve warm with toasted pita wedges.

Yield: 21 servings (serving size 1/2 cup dip and about 6 pita wedges).

POINTS: 3


Diabetic Exchanges: 2 1/2 Starch, 1 Fat
Per Serving:  CAL 166 (26% from fat); PRO 7.6 g; FAT 4.8g (sat 29g); CARB 22.9g; FIB 1.3 g; CHOL 14mg;  IRON 1.4mg; SOD 429mg; CALC 140mg

Baked Oatmeal

A filling treat- big servings for low points!

1/2 C applesauce

1/3 C Splenda

2 eggs

3 C oats

2 tsp. baking powder

1/2 tsp salt

1/2 tsp cinnamon

1 C milk

Mix in order listed.  Bake at 375 in a rectangle glass pan (spray pan with pam) for approx. 30 minutes--until golden brown.

Makes 6 servings

2 points per serving

(3 points per serving if you use sugar instead of splenda) 

Options:

• Add 12 tsp of oil to the recipe too, that way you get 2 tsp per serving and it increases the points value by two (per serving), obviously- but an easy way to get your oil in!
• Add raisins or chocolate chips to make "tastier" but make sure you add the points for them as well!

Barbecue-Beef Sandwiches

2 (1 1/4-pound) flank steaks
1/3 cup dark brown sugar, divided
3/4 teaspoon black pepper
1 (6-ounce) can tomato paste
1 cup chopped onion
1 cup ketchup
1 tablespoon chili powder
3 tablespoons cider vinegar
2 tablespoons Worcestershire sauce
2 tablespoons molasses
1 teaspoon salt
1 teaspoon dry mustard
2 teaspoons prepared mustard
12 (2 1/2-ounce) sandwich buns with sesame seeds, split
24 red onion rings
36 dill pickle slices

1.  Trim fat from steaks; cut each steak in half crosswise.  Comine 1 tablespoon brown sugar and pepper; stir well.  Rub steaks with sugar mixture.  Place remaining brown sugar, tomato paste, and next 9 ingredients in a 4 1/2-quart electric slow cooker; stir well.  Add steaks, turning to coat.  Cover with lid; cook on high-heat setting 1 hour.  Reduce to low-heat setting, and cook 7-8 hours or until steak is tender.  Remove steak from slow cooker, reserving sauce in cooker.

2. Shred steak with 2 forks.  Return shredded steak to cooker; stir well to coat with sauce.  Spoon 1/2 cup steak mixture onto bottom half of each bun;  top each with 2 onion rings and 3 pickle slices.  Cover with tops of buns.  Yield 12 servings.

8 POINTS


Diabetic Exchanges: 3 Starch, 2 1/2 L Meat, 1/2 Fat
Per Serving: CAL 375 (26% from fat); PRO 26.7 g; FAT 10.8g (sat 4.2g); CARB 44.1g; FIB 2.9g; CHOL 49mg; IRON 4.2mg; SOD 928mg; CALC 78mg