Party Food Makeover: Spinach Artichoke Heart Dip continued...
1/8 teaspoon ground nutmeg (if tolerated)
1/8 teaspoon white pepper (if tolerated)
1/3 cup shredded Parmesan cheese
1 tablespoon minced or chopped garlic (if tolerated)
1/4 cup chopped green onions (if tolerated)
10-ounce package frozen chopped spinach, thawed and gently squeezed of excess water
2 cups chopped artichoke hearts, water packed or thawed from frozen, drained and chopped (marinated artichoke hearts can be used if drained well)
1 cup shredded part-skim mozzarella cheese
1. Preheat oven to 350-degrees. Coat an 8 x 8-inch baking dish with canola cooking spray.
2. Make Alfredo sauce by whisking together olive oil, 1/3 cup of the milk, 4 tablespoons flour, nutmeg and pepper to medium, nonstick saucepan. Slowly stir in remaining milk. Bring mixture to a gentle boil over medium-high heat then reduce heat to medium-low and continue to gently boil, stirring constantly until sauce thickens (about 2 minutes). Stir in 1/3-cup shredded Parmesan cheese.
3. Add garlic, green onions, spinach, artichoke hearts, Alfredo sauce, and mozzarella cheese to a large mixing bowl and stir to blend with a spoon.
3. Spread mixture into an 8 x 8-inch baking dish and bake until bubbly (about 30 minutes). Serve warm with bite-size pieces of whole wheat sourdough bread or whole grain crackers or tortilla chips.
Yield: Makes 12 servings
Per serving (just the dip): 98 calories, 7 g protein, 9 g carbohydrate, 4 g fat, 2 g saturated fat, 1.5 g monounsaturated fat, .3 g polyunsaturated fat, 9 mg cholesterol, 3 g fiber, 130 mg sodium. Calories from fat: 37 percent.
Omega-3 fatty acids = .1 g Omega-6 fatty acids = .2 g
Dessert Makeover: Chocolate-Free Blonde Brownies
Rich desserts and desserts with chocolate or peppermint may trigger heartburn in some people.
This higher fiber and lower fat blonde brownie has plenty of flavor -- without the chocolate!
1/2 cup whole wheat flour
1/2 cup unbleached white flour
1/2 teaspoon baking powder
1/8 teaspoon baking soda
1/2 teaspoon salt
1/3 cup less fat margarine with 8 grams fat per tablespoon and no trans fat
3/4 cup packed dark brown sugar
1 large egg, higher omega-3 if available
1 tablespoon vanilla extract
Mix-ins (optional, not included in nutritional analysis): Include 1/2 cup dried cranberries and/or 1/2 cup walnuts or pecans and/or 1/2 cup of any other ingredient you add to your favorite chocolate brownie recipe but is tolerated well.
- Preheat oven to 350-degrees. Coat a 9-inch nonstick round or square pan with canola cooking spray.
- Add flours, baking powder, baking soda, and salt into a large bowl and whisk together well; set aside.
- Melt the margarine in a small, nonstick saucepan over medium heat. Stir in brown sugar and continue to cook for about a minute. Remove from heat and let cool for a few minutes.
- Add brown sugar mixture to a large mixing bowl. Add the egg and vanilla and beat on medium-low speed until well blended. On low speed, beat in the flour mixture, a little at a time, just until blended. Stir in the optional “mix-in” ingredients if desired, then spread into prepared pan.
- Bake for 20 to 25 minutes or until brownies are done to your liking (don’t over-bake if you like them on the chewy side). Let cool about 10 minutes then cut into 16 squares.