Oven-Crisp Potato Wedges

"This low-fat, healthy dish satisfies that craving for crisp-on-the-<WBR>"This

low-fat, healthy "This low-fat, healthy dish satisfies

1-1/2 lbs. small red potatoes

1 TBSP olive oil

4 tsp. finely minced garlic

3/4 tsp. coarse salt

1/2 tsp. paprika

1/4 tsp. freshly ground pepper

1. Preheat oven to 425. Quarter potatoes and place in a large bowl. Drizzle

olive oil over potatoes and toss.

2. Sprinkle garlic, salt, paprika and pepper over potatoes; toss to coat

well.

3. Line a baking sheet with foil and lightly spray with vegetable cooking

spray. Arrange potatoes on prepared baking sheet. Roast for 20 minutes, stirring

once or twice during cooking.

4. Raise heat to broil. Broil potatoes until crisp, watching closely not to

over brown, about 1 to 2 minutes.

Nutritional information: Per serving: 200 calories; 37g carbohydrates; 5g

protein; 0.5g fat; 360mg sodium;

0mg cholesterol; 4g fiber; 2g sugar





Recipe source: Time/Life Recipe card.

Pizza Roll-Up

Healthy Cooking

April/May 2008

Page: 19



"I live in the Northwoods, and this is a great, hearty dish for

brunch or dinner," writes Jan Christofferson of Eagle River, Wisconsin.

"It's also tasty made with ground turkey or Italian sausage instead of

ground beef."



SERVINGS: 6

CATEGORY: Lower Fat

METHOD: Baked

TIME: Prep: 15 min. Bake: 25 min.



Ingredients:

1/2 pound lean ground beef

1 tube (13.8 ounces) refrigerated pizza crust

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 jar (7 ounces) roasted sweet red peppers, drained and sliced

1 cup (4 ounces) shredded part-skim mozzarella cheese

1/2 teaspoon onion powder

1/2 teaspoon pepper

1/2 cup loosely packed basil leaves

Cooking spray

1 tablespoon grated Parmesan cheese

1 can (8 ounces) pizza sauce, warmed



Directions:

In a small nonstick skillet, cook beef over medium heat until no longer

pink; drain.

Unroll dough into one long rectangle; top with spinach, beef,

roasted peppers and mozzarella cheese. Sprinkle with onion powder and

pepper. Top with basil.

Roll up jelly-roll style, starting with a short side; tuck ends

under and pinch seam to seal. Place roll-up on a baking sheet coated

with cooking spray; spritz top and sides with additional cooking spray.

Sprinkle with Parmesan cheese.

Bake at 375° for 25-30 minutes or until golden brown. Let stand

for 5 minutes. Cut into scant 1-in. slices. Serve with pizza sauce.

Yield: 6 servings.



Nutrition Facts

One serving: 2 slices with 2 tablespoons pizza sauce Calories: 316 Fat:

8 g Saturated Fat: 3 g Cholesterol: 30 mg Sodium: 824 mg Carbohydrate:

37 g Fiber: 3 g Protein: 20 g

Cajun Shrimp



1/2 of a lemon

1/3 cup water

1 small onion, chopped (1/3 cup)

2 TB lemon juice

1 TB cooking oil

2  cloves garlic, minced

1 TB Cajun seasoning

1/4  tsp. salt

1-1/2  lb. fresh or frozen peeled medium shrimp (about 2 lb. in the shell)

1/2  cup chopped green or red sweet pepper

Lettuce leaves

 

1. Carefully remove peel from the lemon half, being careful not to include

the white portion. Cut t

he lemon peel into very thin strips.



2. Combine lemon peel, water, onion, lemon juice, cooking oil, garlic, Cajun

seasoning, and salt in a

large skillet; heat to boiling. Add shrimp stirring to coat. Return to

boiling. Reduce heat and simmer,

covered, about 4 minutes or until shrimp are opaque, stirring twice. Stir in

green or red pepper. Transfer

mixture to a glass bowl. Cover and marinate in the refrigerator for 4 hours,

stirring the mixture occasionally.



3. At serving time, drain mixture well. Serve in a lettuce lined bowl with

serving picks.



Makes 12 servings.



Nutrition Information:

Per serving = calories 71, total fat 2 g, saturated fat 0 g, cholesterol 86

mg, 

sodium 149 mg , carbohydrate 2 g , fiber 0 g , protein 12 g, 

vitamin A 4%, vitamin C 12%, calcium 3%, iron 8%.

Candied Kernels



3/4 cup unpopped popcorn

1-1/2 cups sugar

1/2 cup light-colored corn syrup

1/2 cup water

1 tsp. vanilla

2 to 4 drops food coloring, optional

Salt, optional



1. Pop popcorn and remove all unpopped kernels.

2. Place popcorn on a greased 17x12x2-inch baking pan.

3. Keep popcorn warm in a 300 degree F oven while

making syrup.

4. Syrup mixture; butter the sides of a heavy

1-1/2-quart saucepan.

5. Combine sugar, corn syrup and water in the

saucepan.

6. Cook over medium-high heat until mixture boils,

stirring to dissolve sugar.

7. Clip a candy thermometer to side of pan and reduce

heat to medium.

8. Continue boiling at a moderate rate until

thermometer registers 300 degree F (hard-crack stage),

stirring occasionally (about 25 to 30 minutes).

9. Remove thermometer and saucepan from heat.

10. Stir in vanilla and food coloring, slowly.

11. Pour syrup in a thin stream over hot popcorn, stir

gently to coat. Cool.

12. Using gloved hands, break into pieces.

13. Store tightly covered or in plastic bags.



Makes 16 (1-cup) servings. Per serving: 122 calories,

0 g total fat, 0 mg cholesterol, 8 mg sodium, 30 g

carbohydrate

Mini Mermaid Melts



1 pouch (7.1 oz.) Chicken of the Sea Premium Skinless & Boneless Pink Salmon



1/2 cup chunky salsa

2 cups shredded Cheddar cheese

30-35 shredded wheat crackers (Triscuits) or toasted bread rounds



Preheat oven to 350º F.



In medium bowl, combine salmon and salsa. Spoon onto crackers and top with

cheese.

Bake on a foil-lined cookie sheet for 5 to 7 minutes or until cheese is

melted.



Makes 30 - 35 appetizers.



Serving Suggestion:

For a little added flavor, just before serving, dollop with guacamole or sour

cream then top

it off with some chopped cilantro.

Jif Peanut Butter Fruit Dip



2 cups skim milk

1/2 cup light sour cream

1 pkg. (3.4 oz.) vanilla instant pudding and pie filling mix

1 cup Jif Reduced Fat Peanut Butter

1/3 cup sugar



Apple and banana slices (or any fruit of your choice)



Combine milk, sour cream, and pudding mix in medium bowl. Whisk until smooth.

Stir

peanut butter until evenly mixed throughout; measure after stirring. Combine

peanut butter

and sugar into pudding mixture; mix until well blended.



Serve with sliced apples or banana chunks. Store in refrigerator. If dip

becomes too thick,

stir in additional milk.



Makes: 3 cups.

SMOKED SALMON PINWHEELS



5 or 6 thin slices of soft brown bread, crusts removed

1 tablespoon very finely chopped fresh parsley

1 tablespoon very finely chopped watercress

6 ounces low fat cream cheese

Black pepper

1 1/2 tablespoons lemon juice

Pinch cayenne pepper

1/2 pound very thinly sliced smoked salmon



Using a rolling pin slightly flatten and stretch the bread. Cream the cheese, lemon juice, parsley and watercress together, mixing in the seasonings. Spread the mixture evenly over the bread, cover with the slices of smoked salmon and very carefully roll up firmly. Wrap each roll in foil, or plastic wrap, and refrigerate for at least 2 hours (overnight is best) to chill well. Remove the wrapping and cut each roll using a sharp or serrated knife into 5-6 slices. to serve arrange the pinwheels on a plate and garnish with a generous sprig of watercress and a twisted lemon.

The Snack Stack



1 (8-ounce) package cream cheese, softened*

1 tablespoon chopped fresh chives

8 slices (3/4-ounce each) American process cheese

6 slices deli round bologna

In small bowl stir together cream cheese and chives. Spread about 1

tablespoon cream cheese mixture over 1 slice cheese. Top with 1 bologna

slice. Spread with about 1 tablespoon cream cheese mixture. Top with

another cheese slice. Repeat layering using a total of 3 bologna slices

and 4 cheese slices, ending with cheese. Repeat with remaining

ingredients.

Wrap each stack tightly in plastic food wrap. Refrigerate at least 1

hour. Trim edges of bologna even with cheese. Cut each stack into 16

squares.

Makes 32 appetizers.



Nutrition Facts (1 appetizer):Calories: 60 Fat: 5 g Cholesterol: 15 mg

Sodium: 140 mg Carbohydrates: 1 g Dietary Fiber: 0 g Protein: 2 g

Candied Kernels



3/4 cup unpopped popcorn

1-1/2 cups sugar

1/2 cup light-colored corn syrup

1/2 cup water

1 tsp. vanilla

2 to 4 drops food coloring, optional

Salt, optional



1. Pop popcorn and remove all unpopped kernels.

2. Place popcorn on a greased 17x12x2-inch baking pan.

3. Keep popcorn warm in a 300 degree F oven while

making syrup.

4. Syrup mixture; butter the sides of a heavy

1-1/2-quart saucepan.

5. Combine sugar, corn syrup and water in the

saucepan.

6. Cook over medium-high heat until mixture boils,

stirring to dissolve sugar.

7. Clip a candy thermometer to side of pan and reduce

heat to medium.

8. Continue boiling at a moderate rate until

thermometer registers 300 degree F (hard-crack stage),

stirring occasionally (about 25 to 30 minutes).

9. Remove thermometer and saucepan from heat.

10. Stir in vanilla and food coloring, slowly.

11. Pour syrup in a thin stream over hot popcorn, stir

gently to coat. Cool.

12. Using gloved hands, break into pieces.

13. Store tightly covered or in plastic bags.



Makes 16 (1-cup) servings. Per serving: 122 calories,

0 g total fat, 0 mg cholesterol, 8 mg sodium, 30 g

carbohydrate

Bean, Bacon, and Blue Cheese Dip



Serve with warm pita wedges ot toasted baguette slices.

Ingredients



1/4 cup chopped onion

1 tablespoon chopped fresh parsley

1 teaspoon chopped fresh or 1/4 teaspoon dried thyme

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 (15-ounce) can navy beans, drained

1 garlic clove, chopped

1/2 cup (2 ounces) crumbled blue cheese

3 bacon slices, cooked and crumbled (drained)

Preparation

Place first 7 ingredients in a blender; process until smooth. Combine

bean mixture and remaining ingredients in a small bowl.

Yield



1 1/2 cups (serving size: 2 tablespoons)

Nutritional Information



CALORIES 71(33% from fat); FAT 2.6g (sat 1.4g,mono 0.8g,poly 0.2g);

PROTEIN 4.4g; CHOLESTEROL 6mg; CALCIUM 49mg; SODIUM 230mg; FIBER 1.9g;

IRON 0.7mg; CARBOHYDRATE 7.8g



Cooking Light, MARCH 2003

Chicken Fiesta Dip

Makes: 4 cups dip or 32 servings, 2 Tbsp. dip and 16 chips each

4 oz. (1/2 of 8-oz. pkg.) Neufchatel Cheese 1/3 Less Fat than Cream Cheese,

softened

1 cup Reduced Fat or KNUDSEN Light Sour Cream

1 cup 2% Milk Shredded Reduced Fat Four Cheese Mexican Style Cheese, divided

1 pkg. Taco Seasoning Mix

4 green onions, sliced

1-1/2 cups chopped cooked chicken

1 small tomato, chopped

1/4 cup sliced black olives

RITZ Toasted Chips Original

PREHEAT oven to 350°F. Mix Neufchatel cheese, sour cream, 1/2 cup of

the shredded cheese, the taco seasoning and onions in medium bowl. Stir

in chicken.SPOON into 1-1/2-qt. casserole dish or 9-inch pie plate. BAKE

25 min. or until heated through. Top with remaining 1/2 cup shredded

cheese, the tomatoes and olives. Serve with the chips. Serve this tasty

dip with a number of colorful crunchy dippers like red and green pepper

strips, celery sticks and WHEAT THINS Big Snack Crackers.

Asparagus with Dijon Mayonnaise

Makes 6 servings



1 pound Fresh Asparagus, trimmed

2/3 cup fat-free or reduced-fat mayonnaise

2 tablespoons finely chopped DOLE® Green Onions

1 tablespoon lemon juice

1 tablespoon Dijon-style mustard

1/4 teaspoon prepared horseradish

Parsley (optional)



Cook asparagus in boiling water 3 to 5 minutes or until tender-crisp;

drain. Rinse in cold water; drain.

Stir together mayonnaise, green onions, lemon juice, mustard and

horseradish in bowl until blended. Garnish with parsley, if desired.

Serve asparagus with dip.



Curry Mayonnaise Omit mustard; stir in 2 teaspoons curry powder and

1 teaspoon chutney.



Garlic Mayonnaise Omit mustard; stir in 2 garlic cloves, finely

chopped and 2 tablespoons finely chopped fresh parsley.



Herb Mayonnaise Omit mustard; stir in 2 tablespoons nonfat milk and

1/2 teaspoon each dill weed, dried basil leaves, crushed and dried

rosemary, crushed.