Mediterranean White Bean Dip With Toasted Whole Wheat Pita Chips: Serves 4
Ingredients ½ (15oz) can white kidney or cannellini beans, rinsed and drained 2 Tbsp. fat free sour cream ½ tsp. garlic powder ½ tsp. dried basil ½ tsp. dried oregano ½ tsp. crushed red pepper flakes 4 (6 ½”) pita bread rounds, cut into wedges
Directions For the Dip: Combine all ingredients (except pita bread) in a blender and process until smooth. You may wish to add a bit of water for desired consistency. For the Pita Chips: Preheat oven to 350°F. Place pita wedges in a single layer on a baking sheet and lightly coat with a non-stick cooking spray. Bake for 10 to 12 minutes or until edges are lightly browned.
Nutrition Facts: Serves 4; Calories Per Serving 211; Total Fat 1.7 g; Protein 9.5 g; Carbohydrate 48 g; Fiber 9 g; Sodium 209 mg
Broiled Buffalo Wings With Herbed Blue Cheese Dressing: Serves 2
Ingredients 2 Tbsp. cayenne pepper sauce ½ tsp. garlic powder 1 Tbsp. rice vinegar 16 chicken drummettes, skinned 3 Tbsp. fat-free sour cream ¼ cup reduced-fat crumbled blue cheese 1 tsp. lime juice 2 Tbsp. fresh cilantro, chopped fine Optional: Carrot and Celery Sticks
Directions In a small bowl, combine the cayenne pepper sauce, garlic powder and vinegar. Place the drummettes in a zip-lock bag and pour in cayenne mixture; shake gently. Remove drummettes and place on a broiler pan. Broil for about 15 to 20 minutes, turning once. Properly cooked chicken is opaque white and should register 165°F with a meat thermometer.
For The Herbed Blue Cheese Dressing: Combine the remaining ingredients in a bowl and serve alongside the wings with optional carrot and celery sticks.
Nutrition Facts: Serves 2; Calories Per Serving 356; Total Fat 11 g; Protein 52 g; Carbohydrate 2 g; Fiber 0 g; Sodium 396 mg