Super slimmed down appetizers

Healthy Layered Mexican Dip

Greek yogurt is much better for you than sour cream, almost double in protein, it also has healthy live bacteria that our body's needs and with the thick texture it holds up well when mixed into dips.

Avocado will add fat to the dish, but remember its GOOD fat!

Avocados have a nutrient profile that includes nearly 20 vitamins and minerals; including fiber, potassium, Vitamin E, B, and folic acid; beneficial plant compounds, including 81 micrograms of the carotenoids lutein and zeaxanthin per serving; and "good" fats that help the body better absorb fat-soluble nutrients from foods they are eaten with, there are so many reasons to enjoy avocados.

Just select the rest of your topping carefully, such as the cheese and go easy on the black olives. Gather theses ingrediants:

  • 1 can fat free refried black beans
  • 1½ cup 0% Fat Greek Yogurt
  • ½ package taco seasoning (look for low salt)
  • 2 diced tomatoes
  • Large handful shredded lettuce
  • 4 scallions sliced
  • 1 large avocado diced
  • 1 cup low fat/fat free cheddar cheese or Mexican blend cheese

Optional:diced cilantro, fresh or canned jalapenos, sliced black olives, salsa

In a large shallow glass dish spread refried black beans on bottom.  Mix together greek yogurt and taco seasoning, spread on top of beans.  Then layer remaining ingredients on top of each other.

Enjoy with baked blue corn tortilla chips,  sliced cucumber or jicama spears.

Skinny Spinach Artichoke Dip

Start off with these ingrediants:

  • ½ cup 0% fat greek yogurt
  • 1 block fat free (or low fat) cream cheese (softened, it’ll make your life easier trying to mix it)
  • ½ cup low fat sour cream
  • 1 package frozen chopped spinach, thawed and well drained (squeeze the hell outta it, don’t want green watery mess)
  • 2 TBS crushed garlic ( buy the jarred stuff in the veggie aisle,  time saver)
  • 13.75 oz jar artichoke hearts in water (drained and chopped)
  • Healthy dose of hot sauce (I use sriracha of course)
  • Ground pepper
  • 1 cup low fat shredded cheese,  your choice…I would use monterey jack, Colby, mozzarella or shredded parmesan

Mix together yogurt, cream cheese and sour cream.  Then add in the remaining ingredients, drained spinach, chopped artichoke, hot sauce, pepper and your cheese.  If mixture look really thick,  add a spoonful more of greek yogurt or a splash of milk.

Put in dish and bake at 350 for 20mins or until hot. Great with pita chips or pretzel chips.  Even better for you with carrot, celery, red pepper or zucchini spears.


Crock Pot Tex-Mex Shredded Chicken

Hearty crock pot meals don't have to be loaded with fat or be high in calories. We all know we want something good on Sunday nights and this is perfect. Your house will smell good all day!  Here's a simple recipe for crock pot tex-mex chicken and salsa.
Servings: 5-8

Here's what you need:

  • 4-6 skinless boneless chicken breasts

  • 1/2cups chicken broth--use 99% fat free, low sodium

  • 2 jars salsa-brand of your choice –my personal fav is Gringo Green Mountain (hot)

  • Crushed garlic about 1-2 TBS

  • 1 can black beans—drained and rinsed

  • 1 head cauliflower--for the "rice"

  1. Pour chicken broth in bottom of crock pot, add chicken breasts, season with a little salt (or none), pepper and crushed garlic. Add salsa and black beans on top of chicken.

  2. Cook chicken breast on low for 6-8 hours, then shred the chicken with salsa mixture.

  3. Meanwhile take cauliflower (trimmed & chopped) and process in food processor until it resembles rice like granulars, or finely grate using a cheese grater –careful not to process too much. I put my cauliflower rice in a glass dish and microwave for approx.. 8 mins on high (covered). You can also stir fry rice in non stick skillet for 5 to 10 minutes,  stirring often, until translucent.  

  4. Serve shredded chicken over cauliflower rice. 

    Don’t forget the toppings: low fat cheese, diced avocado, scallions, low fat greek yogurt, cilantro, and lots of sriracha hot sauce.

Nutritional Analysis: 337 calories, 3g fat, 265mg sodium, 14g carbohydrate, 9g fiber, and 37g protein

Lots of leftover possibilities,  use tex-mex chicken in an egg white omelet.  Bring to lunch and wrap in bibb lettuce or a low carb tortilla, or make a tex mex salad.  Great protein and low fat!!

Bacon Wrapped Scallops

Here's a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates. Servings: 12

Here's what you need...

  • 4 Tablespoons coconut oil
  • 3 cloves garlic, minced
  • dash of sweet paprika
  • dash of salt and pepper
  • 6 slices nitrate free bacon, cut in half lengthwise
  • 12 fresh scallops
  1. Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
  2. Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
  3. Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
  4. Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
  5. Serve immediately.

Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein

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