Tuesday, February 2, 2010

Avocado-Bean wrap

2 ripe avocados
1 C fresh or jarred salsa
2 tsp oil
1 red pepper, chopped
1 C shredded carrots
1/2 tsp ground cumin
1 15 oz can black beans, rinsed
1/3 C chopped cilantro
4 whole-wheat wraps
4 C coarsely chopped or shredded romaine lettuce

1. Remove pit and peel avocados. Coarsely chop 1 avocado; mash the other avocado in a small bowl and stir in 1/4 C salsa until blended. Cover with plastic wrap and set aside.
2. Heat oil in medium skillet over medium-high heat. Saute pepper and carrots 3 minutes. Add cumin and cook 30 seconds or until fragrant. Add beans and remaining salsa. Heat through. Stir in the chopped avocado and cilantro; mix well.
3. Spread about 3 TB mashed avocado-salsa mixture on each wrap and top with 1 C lettuce. Spoon 1 C bean mixture over bottom third of wrap. Starting at bottom, roll up tightly. Place seam side down no serving platter. Serve with lime wedges.

per wrap: 424 cal, 15 g pro, 74 g carb, 20 g fiber, 14 g fat.

Spinach artichoke dip...healthier style.


    1 package (10 ounces) frozen spinach
    1 bag (14 ounces) frozen artichokes
    2 8 ounce packages light cream cheese
    1 T lemon juice
    1 small onion, minced
    3 cloves garlic, minced
    1/3 c parmesan cheese
    1/2 t red-pepper flakes
    1/2 t oregano
    salt, pepper to taste
    nonstick cooking spray
    (Optional garnishes: minced red bell pepper or chopped tomatoes)


Spray a medium pot with nonstick cooking spray. Add garlic and onions and cook over medium heat until they're translucent, about five minutes.
Put thawed and drained frozen spinach* in food processor and pulse a few times to chop. Add artichokes and pulse a few more times. The mixture should be chunky. Add spinach and artichokes to pot, along with cream cheese, oregano, red pepper and lemon juice. Heat until bubbly, then add parmesan cheese and salt and pepper to taste. Serve immediately.
Garnish with chopped red bell pepper or chopped tomatoes. (Calories not included.)
Makes 20 servings of about 2 Tablespoons.
Serve with vegetables or baked chips.

*Don't worry about getting the spinach completely dry. The extra moisture will help thin the dip.

Nutritional Info
  • Servings Per Recipe: 20
  • Amount Per Serving
  • Calories: 65.9
  • Total Fat: 4.2 g
  • Cholesterol: 13.3 mg
  • Sodium: 192.3 mg
  • Total Carbs: 3.8 g
  • Dietary Fiber: 0.9 g
  • Protein: 3.8 g