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Tuesday, April 27, 2010
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).
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
Wednesday, April 21, 2010
A filling treat- big servings for low points!
1/2 C applesauce
1/3 C Splenda
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)
- 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!
Wednesday, April 14, 2010
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.
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