Lemon - Mint Chickpea Dip with Pita Chips


Prep 20 min - Cook 6 min - serves 8

  •  2 (6 inch) pita breads
  • 1 teaspoon salt
  • 2 (15 ounce) cans chickpeas, rinsed and drained
  • 1/2 cup + 1 tablespoon water
  • 1/4 cup lemon juice
  • 2 tablespoons extra virgin olive oil
  • 2 large garlic cloves, chopped
  • 1/4 teaspoon cayenne
  • 4 tablespoons chopped fresh mint
  • 2 tablespoons diced tomato

1. Preheat oven to 400° F.

2. Split each pita into 2 rounds; lightly coat both sides of each round with nonstick spray. Sprinkle one side of the rounds evenly with 1/2 teaspoon of the salt. Cut each round into 8 wedges; arange the wedges in a single layer on a large baking sheet. Bake until crisp and lightly toasted, 6-7 minutes. Transfer to a rack to cool.

3. Meanwhile, to make the dip, pulse the chickpeas, water, lemon juice, oil, garlic, cayenne and the remaining 1/2 teaspoon salt in a food processor until smooth. Transfer to a medium bowl. Stir in 3 tablespoons of the mint. Cover and refrigerate for at least 15 minutes.

4. When ready to serve, spoon the dip into a serving dish; top with diced tomato and the remaining 1 tablespoon mint. Serve with the chips.

PER SERVING: (4 chips and 5 tablespoons dip): 139 Cal, 5 g Fat, 1 g sat Fat, 0 g trans Fat, 0 mg Chol, 446 mg Sod, 20 g Carb, 3 g Fib, 5 g Prot, 43 mg Calc.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Pepperoni Pizza Potato Skins

Prep 5 min - Cook 6 min - Serves 4

  • 2 large baking potatoes, scrubbed, baked and cooled
  • 1/3 cup pizza sauce
  • 2 ounces turkey pepperoni, finely chopped
  • 1/4 cup finely shredded part-skim mozerella
  • 1/8 teaspoon dried oregano, crushed red pepper or minced garlic

1. Preheat oven to 425° F. Spray a baking sheet with nonstick spray.

2. Cut each potatoe lengthwise into quarters. Scoop out two thirds of the flesh; leaving one third of the potato in each shell. Reserve the scooped out flesh for another use. Spoon about 2 teaspoons of the pizza sauce over each potato wedge; sprinkle evenly with the pepperoni and cheese. Transfer to baking sheet.

3. Bake until the potatoes are hot and the cheese is melted, 6-8 minutes. Sprinkle with the oregano. Serve at once.

PER SERVING (2 potato skins): 124 Cal, 4 g Fat, 1 g sat Fat, 0 g trans Fat, 22 mg Chol, 428 mg Sod, 16 g Carb, 3 g Fib, 8 g Prot, 67 mg Calc.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

Vegetable Egg Rolls

Prep 20 min - Cook 30 min - Serves 8

  • 1 small head Napa cabbage, shredded
  • 2 medium carrots, shredded
  • 2 scallions, white and green parts, chopped
  • 2 medium garlic cloves, minced
  • 1 tablespoon minced peeled fresh ginger or 1/2 teaspoon ground ginger
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons cornstarch
  • 1 teaspoon Asian (dark) seasame oil
  • 8 egg roll wrappers

1. Preheat oven to 350° F. Spray large baking sheet with nonstick spray.

2. Place the cabbage in a large microwavable dish; cover with plastic wrap and microwave on High until wilted, 4 minutes. Drain and return to dish. Add the carrots, scallions garlic, giner, soy sauce, cornstarch and oil; toss well.

3. Arrange the egg roll wrappers on a work suface with a corner of each wrapper facing you. Spoon the cabbage mixture evenly into the center of each wrapper. Fold the bottom corner of each wrapper over the filling. Fold in the corners on either side of each wrapper. Moisten the edges of the top corners with water and roll up the wrappers jelly-roll-fashion. Transfer the egg rolls to the baking sheet and spray lightly with nonstick spray. Bake until crisp and golden, 22-25 minutes. Serve hot.

PER SERVING (1 egg roll): 103 Cal, 1 g Fat, 0 g sat Fat, 0 g trans Fat, 0 mg Chol, 218 mg Sod, 21 g Carb, 2 g Fib, 4 g Prot, 50 mg Calc.