It has been an extremely frustrating week. My computer broke down last weekend and it has been just sitting in the shop since Monday. As of 4 PM Friday they hadn’t even looked at it. Our Network Administrator at work is finally back and if there is no progress by tomorrow I will get the computer and he will fix it for me. From now on he is my go to person for my computers. The question for me is how to channel my frustrations? I can’t do art since everything I really need is on the other computer. The internet off of dialup is working at glacier speed. At three this morning I gave up on sleep for a while since the infection is in my ears and the pain was too bad to allow sleep to come and I turned on my work horse computer with all my recipes on it. Viola! I have an original recipes cookbook with 161 recipes in it. I have been working for years on how to eat healthier but not give up taste and this was the results of those years of cooking and testing. Super Bowl Sunday is coming up so why not share some of the recipes for those parties. People are always looking for new things to serve.
So this week my diaries will be about food. Today’s recipes will be dips, Monday – appetizers, Tuesday – desserts, Wednesday – soups & salads, Thursday – main dishes, and Friday – ribs. That will leave a week free for people to shop and prepare and if my Colts get into the Super Bowl I’ll be joining a lot of people in front of the television joining in the food and fellowship. Turning a negative into something positive isn’t all that hard I guess. The full cookbook and pictures is up on my website. I’m calling the book “Healthy Food That Tastes So Good” and you can find it at http://artbymichelewilson.com/recipes.htm.
Salsa Bean Dip
Serving Size: 16
Preparation Time: 0:10 - Start to Finish Time: 0:30
"A great flavored nacho dip with beans and tomatoes."
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon dried oregano
3 tablespoons chili powder
1 teaspoon ground cumin
½ teaspoon Tabasco sauce
1 medium onion -- diced fine
2 cloves garlic -- minced fine
14½ ounces canned tomatoes with jalapeños -- drained
14½ ounces canned tomatoes with green pepper & onion -- drained
4 ounces La Victoria diced green chilies -- drained
32 ounces fat-free refried beans
8 ounces no salt added tomato sauce
2 cups cheddar cheese, low fat -- shredded
2 tablespoons vegetable oil
1 teaspoon paprika
Heat oil in large frying pan. Add onion and garlic and cook until soft, about 5 minutes.
Add tomatoes, chilies, oregano, cumin, chili powder and Tabasco sauce. Cook on medium about five minutes or until liquid evaporates.
Add beans and tomato sauce. Heat through stirring to break up beans.
Transfer to serving dish. Top with cheese. Sprinkle with paprika. Serve with chips.
Per Serving: 112 Calories; 3g Fat (24.0% calories from fat); 7g Protein; 15g Carbohydrate; 3g Dietary Fiber; 3mg Cholesterol; 560mg Sodium. Exchanges: ½ Grain(Starch); ½ Lean Meat; ½ Vegetable; ½ Fat.
Double Onion Dip
Serving Size: 16
Preparation Time:0:05 - Start to Finish Time: 0:35
"Two types on onion and a hint of garlic makes this one delicious dip."
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup fat-free sour cream
2 tablespoons dried onions
1 tablespoon freeze-dried chives
1 teaspoons Worcestershire sauce
½ teaspoon garlic salt
½ teaspoon garlic powder
Mix all ingredients together. Cover and let set in refrigerator for at least a half hour.
Per Serving: 12 Calories; trace Fat (0.3% calories from fat); 1g Protein; 2g Carbohydrate; trace Dietary Fiber; 2mg Cholesterol; 78mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Other Carbohydrates.
Chili Con Queso
Serving Size: 16
Preparation Time: 0:05 - Start to Finish Time: 0:20
"A kicked up cheese dip from the Southwest."
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup four-cheese Mexican-style shredded cheese
1 cup cheddar cheese, low fat
2 cloves garlic -- minced
1 small onion -- minced
4 ounces diced green chilies -- drained
14½ ounces canned tomatoes with green pepper & onion -- drained
½ teaspoon cumin
⅛ teaspoon Tabasco sauce
1 teaspoon Worcestershire sauce
¼ cup fat-free evaporated milk
Add everything except cheese and milk. Heat on low heat for 10 minutes.
Add cheeses a little at a time and stir until melted. Add milk after all of the cheese has melted. Heat on low for 5 minutes.
Per Serving: 50 Calories; 2g Fat (43.5% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 7mg Cholesterol; 225mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
Spinach Dip
Serving Size : 16
Preparation Time :0:15 - Start to Finish Time: 1:15
"A touch of the Orient is added to an old favorite."
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
20 ounces frozen spinach -- defrosted & drained
8 each green onions -- finely chopped
8 ounces water chestnuts, canned -- finely chopped
1 clove garlic -- finely minced
1 cup low fat sour cream
1 cup plain low fat yogurt
½ teaspoon five-spice powder
½ teaspoon mustard powder
½ teaspoon seasoned salt
1 pound sourdough French bread -- round loaf
Drain the spinach in a strainer and then squeeze out excess moisture with paper towels or clean kitchen towel.
Drain the water chestnuts and mince.
In a medium bowel add spinach, water chestnuts, green onions and garlic. Mix well.
In a small bowl put the yogurt and sour cream. Add the five spice, mustard and seasoned salt. Mix thoroughly. Add to the spinach mix.
Cover and refrigerate at least one hour to blend the flavors.
To serve cut off the top of the bread. Pull out insides of bread leaving a 1 inch shell. Fill the hollowed out bread with spinach dip and arrange the bread pieces around it to use with the dip.
Per Serving): 124 Calories; 2g Fat (13.9% calories from fat); 5g Protein; 21g Carbohydrate; 2g Dietary Fiber; 4mg Cholesterol; 272mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; ½ Vegetable; 0 Non-Fat Milk; ½ Fat; 0 Other Carbohydrates
So this week my diaries will be about food. Today’s recipes will be dips, Monday – appetizers, Tuesday – desserts, Wednesday – soups & salads, Thursday – main dishes, and Friday – ribs. That will leave a week free for people to shop and prepare and if my Colts get into the Super Bowl I’ll be joining a lot of people in front of the television joining in the food and fellowship. Turning a negative into something positive isn’t all that hard I guess. The full cookbook and pictures is up on my website. I’m calling the book “Healthy Food That Tastes So Good” and you can find it at http://artbymichelewilson.com/recipes.htm.
Salsa Bean Dip
Serving Size: 16
Preparation Time: 0:10 - Start to Finish Time: 0:30
"A great flavored nacho dip with beans and tomatoes."
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon dried oregano
3 tablespoons chili powder
1 teaspoon ground cumin
½ teaspoon Tabasco sauce
1 medium onion -- diced fine
2 cloves garlic -- minced fine
14½ ounces canned tomatoes with jalapeños -- drained
14½ ounces canned tomatoes with green pepper & onion -- drained
4 ounces La Victoria diced green chilies -- drained
32 ounces fat-free refried beans
8 ounces no salt added tomato sauce
2 cups cheddar cheese, low fat -- shredded
2 tablespoons vegetable oil
1 teaspoon paprika
Heat oil in large frying pan. Add onion and garlic and cook until soft, about 5 minutes.
Add tomatoes, chilies, oregano, cumin, chili powder and Tabasco sauce. Cook on medium about five minutes or until liquid evaporates.
Add beans and tomato sauce. Heat through stirring to break up beans.
Transfer to serving dish. Top with cheese. Sprinkle with paprika. Serve with chips.
Per Serving: 112 Calories; 3g Fat (24.0% calories from fat); 7g Protein; 15g Carbohydrate; 3g Dietary Fiber; 3mg Cholesterol; 560mg Sodium. Exchanges: ½ Grain(Starch); ½ Lean Meat; ½ Vegetable; ½ Fat.
Double Onion Dip
Serving Size: 16
Preparation Time:0:05 - Start to Finish Time: 0:35
"Two types on onion and a hint of garlic makes this one delicious dip."
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup fat-free sour cream
2 tablespoons dried onions
1 tablespoon freeze-dried chives
1 teaspoons Worcestershire sauce
½ teaspoon garlic salt
½ teaspoon garlic powder
Mix all ingredients together. Cover and let set in refrigerator for at least a half hour.
Per Serving: 12 Calories; trace Fat (0.3% calories from fat); 1g Protein; 2g Carbohydrate; trace Dietary Fiber; 2mg Cholesterol; 78mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Other Carbohydrates.
Chili Con Queso
Serving Size: 16
Preparation Time: 0:05 - Start to Finish Time: 0:20
"A kicked up cheese dip from the Southwest."
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup four-cheese Mexican-style shredded cheese
1 cup cheddar cheese, low fat
2 cloves garlic -- minced
1 small onion -- minced
4 ounces diced green chilies -- drained
14½ ounces canned tomatoes with green pepper & onion -- drained
½ teaspoon cumin
⅛ teaspoon Tabasco sauce
1 teaspoon Worcestershire sauce
¼ cup fat-free evaporated milk
Add everything except cheese and milk. Heat on low heat for 10 minutes.
Add cheeses a little at a time and stir until melted. Add milk after all of the cheese has melted. Heat on low for 5 minutes.
Per Serving: 50 Calories; 2g Fat (43.5% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 7mg Cholesterol; 225mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
Spinach Dip
Serving Size : 16
Preparation Time :0:15 - Start to Finish Time: 1:15
"A touch of the Orient is added to an old favorite."
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
20 ounces frozen spinach -- defrosted & drained
8 each green onions -- finely chopped
8 ounces water chestnuts, canned -- finely chopped
1 clove garlic -- finely minced
1 cup low fat sour cream
1 cup plain low fat yogurt
½ teaspoon five-spice powder
½ teaspoon mustard powder
½ teaspoon seasoned salt
1 pound sourdough French bread -- round loaf
Drain the spinach in a strainer and then squeeze out excess moisture with paper towels or clean kitchen towel.
Drain the water chestnuts and mince.
In a medium bowel add spinach, water chestnuts, green onions and garlic. Mix well.
In a small bowl put the yogurt and sour cream. Add the five spice, mustard and seasoned salt. Mix thoroughly. Add to the spinach mix.
Cover and refrigerate at least one hour to blend the flavors.
To serve cut off the top of the bread. Pull out insides of bread leaving a 1 inch shell. Fill the hollowed out bread with spinach dip and arrange the bread pieces around it to use with the dip.
Per Serving): 124 Calories; 2g Fat (13.9% calories from fat); 5g Protein; 21g Carbohydrate; 2g Dietary Fiber; 4mg Cholesterol; 272mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; ½ Vegetable; 0 Non-Fat Milk; ½ Fat; 0 Other Carbohydrates
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