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ARTICHOKE SQUARES

VEGETABLE COOKING SPRAY
3 TABLESPOONS CHOPPED GREEN ONIONS
1 (14 OZ) CAN ARTICHOKE HEARTS, DRAINED AND CHOPPED
¼ CUP CHOPPED FRESH PARSLEY
2 EGGS
2 EGG WHITES
¾ CUP (3 OZ) SHREDDED REDUCED FAT SWISS CHEESE
½ CUP PLAIN NONFAT YOGURT
½ CUP FINE DRY BREADCRUMBS
¼ TEASPOON SALT

COAT A SMALL NONSTICK SKILLET WITH COOKING SPRAY; PLACE OVER MEDIUM-HIGH HEAT UNTIL HOT. ADD GREEN ONIONS; SAUTE 3 MINUTES OR UNTIL TENDER, STIRRING OCCASIONALLY. REMOVE FROM HEAT. ADD ARTICHOKE HEARTS AND CHOPPED PARSLEY; STIR GENTLY.

BEAT EGGS AND EGG WHITES IN A LARGE BOWL WITH A WIRE WHISK. ADD CHEESE, YOGURT, BREADCRUMBS, AND SALT; STIR WELL. STIR IN ARTICHOKE HEART MIXTURE. SPREAD MISTURE IN A 9 INCH SQUARE PAN COATED WITH COOKING SPRAY. BAKE AT 350 FOR 20 MINUTES OR UNTIL SET. CUT INTO SQUARES. TRANSER TO A SERVING PLATTER (IT’S BEST TO TRY AND USE A HOT TRAY OR WARMING TRAY TO KEEP THESE WARM WHILE BEING SERVED)

Approx Nutritional Information: Calories: 51 per square, Protein 4.1g, Fat 1.9, CARBS 4.6, Sodium 97.

 

 

LAYERED SOUTHWESTERN SPREAD

2 CUPS (8OZ) SHREDDED PART SKIM MOZZARELLA CHEESE
1/3 CUP 1% LOW FAT COTTAGE CHEESE
1 (4OZ) CAN CHOPPED GREEN CHILES
2 TABLESPOONS REDUCED CALORIE MAYONAISE
¼ TEASPOON GARLIC POWDER
1 CUP SEEDED, CHOPPED TOMATO
1 CUP SHREDDED LETTUCE
½ CUP KIDNEY BEANS, RINSED AND DRAINED
1 ½ TABLESPOONS SLICED GREEN ONIONS
8 RIPE OLIVES (SLICED) (OPTIONAL)

COMBINE MOZZARELLA CHEESE, COTTAGE CHEESE, GREEN CHILES, MAYO, AND GARLIC POWDER IN A MEDIUM BOWL; STIR WELL. SPREAD CHEESE MIXTURE IN A 9 INCH QUICHE STYLE DISH. BAKE AT 350 FOR 20 MINUTES OR UNTIL BUBBLY. LET COOL ABOUT 3 MINUTES.

ARRANGE CHOPPED TOMATO AROUND EDGE OF DISH, LEAVING A 1 INCH RING. ARRANGE LETTUCE NEXT TO TOMATO, FORMING A RING. ARRANGE BEANS IN CENTER. SPRINKLE EVENLY WITH GREEN ONIONS AND OLIVES. SERVE WARM WITH VEGETABLES IF DESIRED.

Approx Nutritional Information: Calories: 97, Protein 7.6g, Fat 5.6, CARBS 4.8, Sodium 185.

 
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