Dippy-doo Veggie Dip
This recipe makes: servings

[Ingredients]
1 teaspoon olive oil
1/3 cup finely chopped onions
1/3 cup finely chopped green or red bell peppers
1/3 cup finely chopped zucchini
1/3 cup finely chopped celery
1/3 cup peeled and finely chopped eggplant
1/3 cup chopped tomatoes
1 teaspoon chopped, fresh basil (dried is fine)
salt to taste
freshly ground black pepper
1 teaspoon red wine vinegar
1/3 teaspoon sugar


[Cooking Instructions]
1. Heat the oil in a skillet over medium heat. Have add the onions and peppers. Cook for 2 minutes.

2. Add the zucchini, celery and eggplant. Cook 2 minutes more.

3. Add the tomatoes, basil, salt and pepper. Simmer about 20 minutes, uncovered. Let cool.

4. Add the vinegar and sugar. Adjust the salt and pepper to taste.

5. Serve cold as a dip with pita bread, crackers or tortilla chips.

Serving Size: about 2 tablespoons
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 14 Carbohydrate 2 g
Fat 1 g Fiber 1 g
Protein 0 g Saturated Fat 0 g
Sodium mg

Summer Pepper Sizzle
This recipe serves: 6

[Ingredients]
1 1/2 teaspoons olive oil
1 teaspoon finely chopped onion
1 each; yellow, green and red bell pepper, seeded and diced
1/2 teaspoon sugar
2 tablespoons red wine vinegar
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Heat the oil in a skillet over medium heat. Cook the onions for 2 to 3 minutes, until soft but not dark in color.

2. Add the peppers and cook for 1 minute. Add the sugar and cook 1 more minute.

3. Add the vinegar and cook until the liquid reduces slightly.

4. Add salt and pepper to taste.

Serving Size: about 1/4 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 27 Carbohydrate 4 g
Fat 1 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 51 mg

Grilled Chicken Tacos with Roasted Red Pepper
This recipe serves: 4

[Ingredients]
1 red pepper
2 large boneless, skinless chicken breasts, about 6 to 8 ounces each
1 tablespoon canola oil
salt to taste
freshly ground black pepper
8 corn tortillas
2 tablespoons fresh lime juice
1/2 cup non-fat sour cream
1 1/2 cups shredded lettuce
2 large tomatoes, seeded and diced
2 tablespoons cilantro leaves
1` jalapeño chili pepper, seeded and minced, optional
2 limes, cut into wedges


[Cooking Instructions]
1. Preheat the grill to high.

2. Place the pepper on the grill and roast it on all sides until it is evenly blackened and blistered. Place the pepper in a bowl and cover with plastic wrap.

3. Turn the grill down to medium-high. Brush the chicken breasts with oil and season them with salt and pepper. Grill the chicken breasts on both sides until they are cooked through, about 6 minutes per side. Transfer the chicken to a cutting board and cool.

4. Meanwhile, separate the tortillas into 2 stacks, wrap them in foil and warm them on the grill.

5. Remove the pepper from the bowl and peel it. Remove the stem and seeds. Cut the pepper into strips and place them in a medium bowl.

6. Cut the chicken into strips and add them to the bowl with the peppers. Sprinkle the chicken and peppers with the fresh lime juice.

7. Fill the tortillas with chicken and peppers, sour cream, lettuce, tomatoes, cilantro leaves and jalapeño pepper. Serve 2 tacos per person with lime wedges on the side.

Serving Size: 2 tacos
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 464 Carbohydrate 65 g
Fat 8 g Fiber 6 g
Protein 32 g Saturated Fat 1 g
Sodium 254 mg

Chocolate Pudding with Fresh Raspberries
This recipe serves: 8

[Ingredients]
1 large egg
1 1/2 tablespoons cornstarch
pinch of salt
1/2 teaspoon vanilla extract
1 tablespoon butter
1/2 cup dark brown sugar
1 cup low-fat milk
6 ounces good quality semisweet chocolate, broken into pieces
granulated sugar (optional)
4 cups fresh raspberries, rinsed


[Cooking Instructions]
1. In a 1 or 2-quart stainless-steel saucepan, whisk the egg, cornstarch, salt and vanilla together for 2 minutes. Set aside.

2. Melt the butter in another saucepan. Stir in the brown sugar. Cook over low heat until the butter and sugar blend together. Add the milk and heat until the sugar dissolves. (The sugar will get hard when the milk is added; it will melt again as the milk heats.)

3. Whisk a few tablespoons of the hot milk mixture into the egg mixture. Gradually whisk in the rest of the milk mixture.

4. Over medium heat, whisk the combined mixture constantly until it comes to a boil. Immediately remove from the heat. Stir chocolate pieces into the warm pudding mixture until smooth.

5. Pour into a bowl. (If you don't want a skin to form on the top of the pudding, sprinkle it lightly with granulated sugar.) Refrigerate. Cover with plastic wrap when cool.

6. Place 1/2 cup of raspberries into each of 8 serving bowls. Top with a few tablespoons of pudding.

Serving Size: 1/2 cup of berries and 3 tablespoons of pudding
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 228 Carbohydrate 34 g
Fat 11 g Fiber 5 g
Protein 4 g Saturated Fat 6 g
Sodium 51 mg

Pine Nut Rice Pilaf
This recipe serves:

[Ingredients]
1 teaspoon butter, unsalted
1/2 cup finely chopped onions
1 pinch paprika (optional)
1 cup converted rice
1 1/2 cups beef stock or water
salt to taste
freshly ground black pepper
6 tablespoons pine nuts, toasted


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. In a small ovenproof pot, melt the butter over medium-low heat. Add the onion and paprika, and cook for 3 to 4 minutes, until the onions become translucent but not brown.

3. Add the rice and stir to coat evenly with butter. Cook for 3 to 4 minutes.

4. Add the stock and bring to a boil over high heat.

5. As soon as the stock comes to a boil, cover the pot and place in the oven for 18 minutes.

6. Add the salt and pepper, fluff with a fork and top with toasted pine nuts.

Serving Size: 2/3 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 179 Carbohydrate 27 g
Fat 6 g Fiber 1 g
Protein 5 g Saturated Fat 1 g
Sodium 80 mg