Vegetable Dip

1 cup reduced fat mayo
1 cup fat free sour cream (Naturally Yours)
1 Tbsp Dill Weed
1 Tbsp Bon Apetite
1 Tbsp Chopped Chives

Mix together for a yummy dip for veggies!

Summer Salad

1 pkg. Chicken Top Roman (8 pts)
1 Green Onion (0 pts)
1 8-cup pkg cole slaw mix
1 cup mandarin oranges (2 pts)
2 tsp olive oil (2 pts)
1/2 cup water
flavor packet from top roman
2 tbsp cider vinegar or rice vinegar
1/4 cup splenda
2 chicken breasts cut up (8 pts)

Mix all together

20 POINTS Total @ 2 POINTS per cup

Spinach Salad

Here is a great recipe for summer or Memorial Day bbq's this weekend!  Plus, if you haven't looked at the side bar lately, there are some new weight-loss-blog links, and I am leading a new class on Tuesday nights in Draper!

Large bunch of spinach salad mix
1 cup sliced strawberries
2 Tbs. feta cheese
1/4 cup "Maple Groves Farms of Vermont" Fat Free Poppyseed Dressing

This WHOLE SALAD is  4 POINTS!  You can add to/take away from this salad and adapt accordingly.

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

Black Bean and Avocado Salsa

1 15-ounce can black beans, rinsed and drained

½ small Haas (pebbly black-skinned) avocado, peeled and diced

1/3 cup finely chopped red onion  
2 Tblsp. fresh lime juice

2 Tblsp. chopped fresh cilantro  
1 tsp. chipotle chili powder           

¼ tsp. salt

Combine all ingredients in a bowl.  Toss gently and serve at once.

(makes 4 servings)
Serving size: ½ cup                          
POINTS value: 2

 Good Idea   Serving this salsa in homemade tortilla cups adds healthful, low-fat nutrition – and it’s easy, too.  Simply preheat the oven to 350°.  Using 4 (6-inch) corn tortillas, press each into a muffin cup that has been lightly sprayed with nonstick spray. Bake until lightly browned and crisp-edged, about 12 minutes. Let cool slightly before filling with the salsa.  You will increase the per-serving POINTS value by 1.  For an extra ½ POINT value per serving, sprinkle each portion with 2 tablespoons shredded fat-free cheese.