Monthly Archives: May 2014

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Avocado Hummus

I’m just a hummus making fool now!

Avocado Hummus
15 oz can chickpeas, rinsed and drained
1 avocado
dash garlic powder
2 TB lime juice
1 TB extra virgin olive oil
1 TB water
1 TB sesame tahini
dash salt
1/2 tsp black pepper

Combine all ingredients in food processor until smooth. Can use more water if needed for desired consistency. Transfer to a bowl and chill. Can eat with vegetables or pita chips.
Yield: 8 servings. Per serving (about 1/3 cup)= 131 Calories; 7g Fat (46.9% calories from fat); 3g Protein; 15g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 197mg Sodium.

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Artichoke Hummus

It may not look like much but it tastes declicious!

artichokehummus

Artichoke Hummus
15 oz can chickpeas, rinsed and drained
1 c. artichoke hearts, drained & chopped
dash garlic powder
2 TB lemon juice
1 TB extra virgin olive oil
1 TB water
1 TB sesame tahini
dash salt
1/2 tsp black pepper

Combine all ingredients in food processor until smooth. Can use more water if needed for desired consistency. Transfer to a bowl and chill. Can eat with vegetables or pita chips.
Yield: 8 servings. Per serving (about 1/3 cup)=101 Calories; 3g Fat (28.4% calories from fat); 4g Protein; 15g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 215mg Sodium.

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Breakfast Hash for 2

yum!

Breakfast Hash for 2
1 c. shredded potatoes
Dash salt
Dash black pepper
3 oz turkey smoked sausage, diced
1 egg
2 egg whites
1/4 c. shredded reduced fat cheddar cheese

Spray skillet with cooking spray and cook potatoes until lightly browned. Add salt and pepper; then add sausage. Add egg and egg whites; scramble. Top with cheese and serve.
Yield: 2 servings. Per serving= 305 Calories; 14g Fat (41.3% calories from fat); 17g Protein; 27g Carbohydrate; 2g Dietary Fiber; 126mg Cholesterol; 693mg Sodium.

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Blueberry Chia Jam

I used a 12 oz package of frozen blueberries and it turned out great!

blueberrychiajam

Blueberry Chia Jam
3 cups fresh Blueberries
1/4 cup Honey
1/4 cup Chia Seeds
1/2 tsp Vanilla Extract

Combine berries and honey in a small saucepan. Cook over medium heat until berries begin to soften and burst, about 5 minutes. Add chia seeds and cook until very thick, about 15 minutes. Stir often. Remove from heat and let cool then add vanilla extract. Store in the refrigerator for up to 7 days.
Makes 16 servings. Per serving (1/8 cup)= 50 Calories; 1g Fat (21.6% calories from fat); 1g Protein; 10g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium.

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Peaches ‘N Cream Bars

yum!

Peaches ‘N Cream Bars
8 oz tube reduced fat crescent rolls
8 oz light cream cheese
1/2 c Splenda
1/2 tsp vanilla
8 oz sugar free peach preserves
1/3 c. brown sugar
1/4 c. flour
1 TB light margarine

Preheat oven to 375*. Spray 13×9 pan with cooking spray. Place crescent roll dough in prepared pan. Bake 5 minutes. Cool crust. Meanwhile, in medium bowl, combine cream cheese, Splenda and vanilla. Spread over crust and top with preserves. Combine brown sugar, flour and melted margarine. Sprinkle over preserves. Bake 15-20 minutes or until crust is lightly browned.
Yield: 12 servings. Per serving=156 Calories; 7g Fat (39.9% calories from fat); 2g Protein; 21g Carbohydrate; trace Dietary Fiber; 11mg Cholesterol; 275mg Sodium.

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New Orleans Ragout

Quick and easy!

New Orleans Ragout
4 oz turkey smoked sausage
2 TB green pepper, chopped
1 TB diced onion
½ can diced tomatoes, undrained
6 oz frozen okra
dash dried thyme
dash cayenne
½ can black beans, rinsed & drained

In large saucepan, over med-hi heat, cook sausage, green pepper, and onion for 3-4 minutes; stir occasionally. Add tomatoes, okra, thyme, and cayenne. ring to a boil. Reduce heat to low; cover and simmer for 10 minutes, stirring occasionally. Add beans, heat through.
Yield: 2 servings. Per serving= 210 Calories; 4g Fat (15.6% calories from fat); 15g Protein; 29g Carbohydrate; 8g Dietary Fiber; 25mg Cholesterol; 1192mg Sodium