Chapter One Appetizers, Snacks and Beverages Seven Layer Dip MAKES 8 SERVINGS * * * Brenda Oliver Nepean, Ontario, Canada Brenda has given us a delicious low-fat alternative to the popular, but high-calorie Mexican bean dip. Make it spider by sprinkling the top with a minced jalapeño pepper and serve it with baked corn chips. One 16-ounce can pinto beans, rinsed and drained Several drops hot red pepper sauce, or to taste 1 tomato, Chopped ½ green bell pepper, seeded and chopped 1 cup salsa 1 cup nonfat sour cream ¾ cup shredded nonfat cheddar cheese 4 scallions, thinly sliced 10 pitted small black olives, sliced (See photo.) 1. In a blender or food processor, puree the beans, pepper sauce and 2 tablespoons water. Transfer to a 12" serving platter; spread in a thin layer on the platter. 2. Leaving a 1" border, top the bean mixture evenly with the tomato, bell pepper and salsa. Leaving a 1" border, top the tomato layer evenly with the sour cream and cheese. Sprinkle with the scallions and olives. PER SERVING: 89 Calories, 1 g Total Fat, 0 g Saturated Fat, 1 mg Cholesterol, 365 mg Sodium, 12 g Total Carbohydrate, 2 g Dietary Fiber, 8 g Protein, 150 mg Calcium. SERVING PROVIDES: 1 Fruit/Vegetable, 2 Protein/Milks. POINTS PER SERVINGS: 1. Cucumber - Yogurt Dip MAKES 2 SERVINGS * * * Karen Marshall Scarborough, Ontario, Canada Karen works as a center coordinator for Weight Watchers in Toronto. She loves creating recipes with a Middle Eastern flavor like this refleshing dip. Serve it with vegetable crudités and toasted pita bread wedges. The recipe can easily be doubled. 1 cucumber, peeled, seeded and finely chopped ¾ cup yogurt cheese* 1 tablespoon fresh lemon juice 1 teaspoon extra virgin olive oil 1 garlic clove, minced ¼ teaspoon salt ¼ teaspoon freshly ground black pepper Parsley springs In a medium bowl, combine the cucumber, yogurt cheese, lemon juice, oil, garlic, salt and pepper. Refrigerate, covered, until the flavors are blended, at least 1 hour. Serve garnished with the parsley. PER SERVING: 91 Calories, 2 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 333 mg Sodium, 9 g Total Carbohydrate, 0 g Dietary Fiber, 7 g Protein, 224 mg Calcium. SERVING PROVIDES: 1 Fruit/Vegetable, 1 Protein/Milk, 1 Fat. POINTS PER SERVING: 2. * To prepare yogurt cheese, spoon 1½ cups plain nonfat yogurt into a coffee filter or a cheesecloth-lined strainer; place it over a bowl. Refrigerate, covered, at least 5 hours or overnight. Discard the liquid in the bowl. Makes ¾ cup yogurt cheese. Guilt-Free Guacamole MAKES 6 SERVINGS * * * Linda A. Grant Stockton, California "It was the afternoon of Day 7 of a b-a-a-a-d week," said Linda. "I had used all my Bonus Calories and I was HUNGRY. All the raw veggies were slated for the night's dinner and I didn't want to rob Peter to pay Paul. Then I remembered an old favorite of Jean Nidetch [the founder of Weight Watchers]: Green Bean Pea Soup. I raced to the cupboard--alas, no green beans! The only green anything was a can of asparagus. I pureed the contents and then did a double take: The stuff looked exactly liked mashed avocado!" Following this discovery, Linda came up with this remarkably delicious guacamole that's even better with fresh asparagus. Serve it as a dip with baked corn chips or raw vegetable sticks. 24 asparagus spears, trimmed and halved ½ cup salsa 1 tablespoon cilantro leaves 2 garlic cloves 4 scallions, thinly sliced 1. In a large nonstick skillet, combine the asparagus and ½ cup water; bring to a boil. Reduce the heat and simmer, covered, until the asparagus is tender-crisp, about 5 minutes; drain and run under cold water to cool. 2. In a blender or food processor, puree the asparagus, salsa, cilantro and garlic. Add the scallions; pulse several times until chunky-smooth. Transfer to a serving bowl. Refrigerate, covered, until chilled, at least 1 hour. PER SERVING: 22 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 96 mg Sodium, 4 g Total Carbohydrate, 1 g Dietary Fiber, 2 g Protein, 18 mg Calcium. SERVING PROVIDES: 1 Fruit/Vegetable. POINTS PER SERVING: 0. Hummus MAKES 8 SERVINGS * * * Jacquelin T. Duffek Jacquelin, a Weight Watchers lifetime member, has lost (and kept off) 90 pounds over the past four years. Recipes such as this garlicky hummus have helped her stay on her food plan while enjoying delicious foods. Try serving it with an assortment of raw vegetables, for added crunch and color. 2 teaspoons olive oil 2 onions, chopped 3 garlic cloves, minced One 19-ounce can chickpeas, rinsed and drained 3 tablespoons fresh lemon juice 2 tablespoons tahini (sesame paste) ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 1. In a medium nonstick skillet, heat the oil. Add the onions and garlic; cook, stirring as needed, until the onions are softened, about 5 minutes. 2. In a blender or food processor, puree the chickpeas, lemon juice, tahini, salt and pepper with the onion mixture. Refrigerate, covered, until chilled, at least 1 hour. PER SERVING: 89 Calories, 4 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 147 mg Sodium, 10 g Total Carbohydrate, 3 g Dietary Fiber, 3 g Protein, 37 mg Calcium. SERVING PROVIDES: 1 Protein/Milk. POINTS PER SERVING: 2. Low-Fat Spinach Dip MAKES 4 SERVINGS * * * Karen Schultz Williamsburg, Michigan Karen loves dips and often brings this one along to parties to help her stay on the program. Try it with fat-free crackers. ½ cup nonfat sour cream ½ cup part-skim ricotta cheese 2 teaspoons fresh lemon juice 1 garlic clove ½ teaspoon salt ¼ teaspoon freshly ground black pepper Half 10-ounce package frozen chopped spinach, thawed and squeezed dry ¼ cup water chestnuts, chopped 4 scallions, thinly sliced 1. In a blender or food processor, puree the sour cream, cheese, lemon juice, garlic, salt and pepper. Transfer to a medium bowl. 2. Stir in the spinach, water chestnuts and scallions. Refrigerate, covered, until the flavors are blended, at least 1 hour. PER SERVING: 83 Calories, 3 g Total Fat, 2 g Saturated Fat, 10 mg Cholesterol, 360 mg Sodium, 8 g Total Carbohydrate, 1 g Dietary Fiber, 7 g Protein, 171 mg Calcium. SERVING PROVIDES: 1 Fruit/Vegetable. POINTS PER SERVING: 2. Mango Salsa MAKES 4 SERVINGS * * * Hildie Block Arlington, Virginia Fresh as a tropical breeze, Hildie's Mango Salsa works well in so many ways. Serve it as an accompaniment to grilled fish, or use it as a dip for low-fat tortilla chips. Just be sure to make enough! 2 small mangoes, peeled and cut into ½" pieces 4 scallions, thinly sliced ¼ green bell pepper, seeded and diced 2 tablespoons minced cilantro 1 tablespoon fresh lime juice 1/8 teaspoon crushed red pepper flakes In a medium nonreactive bowl, combine the mangoes, scallions, bell pepper, cilantro, lime juice and pepper flakes. Transfer to a serving bowl and refrigerate, covered, until the flavors are blended, at least 1 hour. PER SERVING: 56 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 3 mg Sodium, 15 g Total Carbohydrate, 1 g Dietary Fiber, 1 g Protein, 14 mg Calcium. SERVING PROVIDES: 1 Fruit/Vegetable. POINTS PER SERVING: 1.
