Fresh Corn & Avocado Dip
I alter my sister’s dip recipe by adding finely chopped jalapeno for a little heat. It’s a different way of serving corn as a dip that can be made ahead of time and refrigerated until serving. — Pat Roberts, Thornton, Ontario
Total: 20 min.
Yield: 4 cups
2 cups fresh or frozen corn, thawed
1 medium ripe avocado, peeled and diced
1 small peach, peeled and chopped
1 small sweet red pepper, chopped
1 small red onion, chopped
2 tablespoons olive oil
2 tablespoons white wine vinegar
1 tablespoon lime juice
1-1/2 teaspoons ground cumin
1 teaspoon minced fresh oregano
1 garlic clove, crushed
Salt and pepper to taste
1 minced and seeded jalapeno pepper, optional
baked tortilla chips
1.Combine first 11 ingredients; add salt and pepper and, if desired, jalapeno. Serve with tortilla chips.
1/4 cup (calculated without chips): 52 calories, 3g fat (0 saturated fat), 0 cholesterol,
4mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
Slow-Cooker Buffalo Chicken Dip
This healthy copycat recipe for classic Buffalo dip cooks in your slow cooker for an easy, hands-off appetizer you can keep warm for the whole game, party or any casual gathering. Serve with carrot sticks, celery sticks and tortilla chips for dipping. — Carolyn Casner
Active: 15 mins
Total: 3 hrs 15 mins
1 cup low-sodium chicken broth
1 large onion, chopped
1 large jalapeño pepper, finely chopped
1 pound boneless, skinless chicken breasts, trimmed
8 ounces reduced-fat cream cheese
1/4 cup crumbled blue cheese, plus more for garnish
3 tablespoons hot sauce, preferably Frank’s RedHot
Sliced scallions for garnish
Combine broth, onion and jalapeño in a 4- to 5-quart slow cooker. Place chicken on top. Cover and cook on High for 2 1/2 hours. Transfer the chicken to a plate and shred with 2 forks. Cover to keep warm.
Serving Size: 1/4 Cup Each Per Serving: 86 calories; protein 8.6g; carbohydrates 2.2g; dietary fiber 0.2g; sugars 1g; fat 4.7g; saturated fat 2.4g; cholesterol 32.8mg; vitamin a iu 212.9IU; vitamin c 1.8mg; folate 7.3mcg; calcium 32.4mg; iron 0.2mg; magnesium 11.1mg; potassium 155.5mg; sodium 183.7mg. Exchanges: 1 Fat, 1 Lean Protein
Sweet Potato Skins with Guacamole
Top crispy sweet potato skins with guacamole for a healthy take on classic potato skins in this easy crowd-pleasing recipe. — Devon O’Brien
Active: 25 mins
Total: 2 hrs
Ingredients Potato Skins
4 small sweet potatoes
1 tablespoon extra-virgin olive oil
1/8 teaspoon kosher salt
1/2 cup shredded Cheddar cheese
Ingredients Guacamole & Toppings
1 ripe avocado
1 tablespoon lime juice
1 clove garlic, minced
1/8 teaspoon salt
1/4 cup chopped tomato
2 tablespoons minced red onion
chopped cilantro for garnish
Step 1 Preheat oven to 400 degrees F.
Step 2 Tightly wrap sweet potatoes in foil and place on a baking sheet. Roast until very tender, 50 minutes to 1 hour. Carefully unwrap and set aside to cool.
Step 3 Line a baking sheet with parchment paper.
Step 4 Cut the potatoes in half lengthwise and scoop out the flesh, leaving a 1/4-inch border (save the scooped-out flesh for another use). Place the sweet potato halves skin-side up on the prepared baking sheet. Brush with oil and sprinkle with kosher salt. Bake until browned and crisp, 20 to 30 minutes.
Step 5 Cut each skin in half widthwise and return to the baking sheet, skin-side down. Sprinkle each with 1 tablespoon Cheddar. Return to the oven and bake until the cheese is melted, 8 to 10 minutes.
Step 6 Meanwhile, make the guacamole: Mash avocado in a medium bowl. Stir in lime juice, garlic and salt.
Step 7 Top each sweet potato skin with guacamole, tomato, onion and cilantro, if desired.
Serving Size: 2 Potato Skins Each Per Serving: 117 calories; protein 3g; carbohydrates 9.7g; dietary fiber 2.9g; sugars 2.6g;fat 7.9g; saturated fat 2.2g; cholesterol 7.2mg; vitamin a iu6369.8IU; vitamin c 10.5mg; folate 25.6mcg; calcium 65.1mg;iron 0.4mg; magnesium 19mg; potassium 301.5mg; sodium113.2mg; thiamin 0.1mg. Exchanges: 1 Fat, 1/2 High-Fat Protein, 1/2 Starch
Ginger Chicken Kabobs
Active: 25 mins
Total: 2 hrs 35 mins
1 pound skinless, boneless chicken breast halves, cut into 1-inch pieces
2 tablespoons finely snipped fresh cilantro
1 tablespoon grated fresh ginger
2 cloves garlic, minced
1 fresh serrano pepper, seeded and finely chopped
1 teaspoon cooking oil
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon garam masala (Optional)
1/8 teaspoon ground nutmeg
1 cup fresh pineapple cubes
1/2 medium red sweet pepper, cut into 1-inch pieces
1/2 medium green sweet pepper, cut into 1-inch pieces
Step 1 Place chicken in a large resealable plastic bag set in a shallow dish. Add cilantro, ginger, garlic, serrano pepper, oil, coriander, cumin, salt, garam masala (if desired) and nutmeg to bag. Seal bag. Turn and press bag to coat chicken. Chill for at least 2 hours or up to 6 hours.
Step 2 On eight 10- to 12-inch skewers, alternately thread the chicken, pineapple, red sweet pepper, and green sweet pepper, leaving a 1/4-inch space between pieces.
Step 3 Place kabobs on the rack of an uncovered grill directly over medium coals. Grill for 8 to 12 minutes or until chicken is no longer pink, turning occasionally to brown evenly.
Tips Handling Chile Peppers
Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
Variation: Broiler Directions: Preheat broiler. Place kabobs on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 8 to 12 minutes or until chicken is no longer pink, turning occasionally to brown evenly.
Serving Size: 2 Skewers Per Serving: 169 calories; protein 26.9g;carbohydrates 7.9g; dietary fiber 1.4g; sugars 5.1g; fat 2.8g;saturated fat 0.5g; cholesterol 65.8mg; vitamin a iu 1143.5IU;vitamin c 61mg; folate 28.4mcg; calcium 27.9mg; iron 1.2mg;magnesium 42.1mg; potassium 422.9mg; sodium 222.8mg.Exchanges: 3 1/2 Lean Protein, 1/2 Fat, 1/2 Other Carbohydrate