Roasted Eggplant Spread

Ingredients

• 2 medium eggplants peeled
• 1 red bell pepper seeded
• 1 red onion peeled
• 2 garlic cloves minced
• 3 tablespoons good olive oil
• 1/2 teaspoon cayenne pepper
• 1 1/2 teaspoons kosher salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons lemon juice
• 2 tablespoons tahini
• 3 tablespoons chopped parsley plus extra for garnish

Directions

Preheat the oven to 400 degrees F. Cut the eggplant, bell pepper, and onion into 1-inch cubes. Toss them in a large bowl with the garlic, olive oil, cayenne and salt and pepper. Spread them on a baking sheet. Roast for 45 minutes, until the vegetables are lightly browned and soft, tossing once during cooking. Cool slightly. Place the vegetables in a food processor fitted with a steel blade, add the lemon juice and tahini, and pulse 3 or 4 times to blend. Taste for salt and pepper. Transfer to a bowl and add the chopped parsley. Garnish with extra parsley.

Cool and Creamy Spinach Dip

Ingredients

• 1 cup (8 ounces) 2% cottage cheese
• 1 package (10 ounces) frozen chopped spinach thawed and squeezed dry
• 1 cup (8 ounces) fat-free sour cream
• 2 tablespoons fat-free milk
• 1 tablespoon grated Parmesan-Romano or Parmesan cheese
• 1 tablespoon reduced-fat ranch salad dressing
• 1/4 teaspoon dill weed
• 1/8 teaspoon garlic powder
• Assorted fresh vegetables

Directions

In a food processor, cover and process cottage cheese until smooth. Transfer to a small bowl; stir in the spinach, sour cream, milk, Parmesan-Romano cheese, ranch dressing, dill and garlic powder. Cover and refrigerate for 3-4 hours. Serve with vegetables. Yield: 2-1/2 cups.

Nutrition Facts: 1/4 cup (calculated without vegetables) equals 56 calories, 1 g fat (trace saturated fat), 8 mg cholesterol, 145 mg sodium, 7 g carbohydrate, 1 g fiber, 5 g protein. Diabetic Exchange: 1/2 starch.

Cottage Cheese, Avocado, and Salsa Dip

Ingredients

• 1 cup frozen corn
• 1 (15 ounce) can black beans
• 1 (32 ounce) container cottage cheese
• 1 avocado diced
• 2 roma tomatoes diced
• 2 cups salsa
• 1 (13.5 ounce) package tortilla chips

Directions

Cook the black beans and corn in a small saucepan over medium heat until warm and tender, about 10 minutes. Strain, and rinse under cold water to remove liquid and excess sodium. Set aside.

Place the cottage cheese in a mixing or serving bowl. Peel, pit, and dice the avocado into bite size pieces, and add to the cottage cheese. Cut the tomatoes in half lengthwise, remove seeds, and dice into bite size pieces. Add to the cottage cheese along with the corn, black beans, and salsa. Stir until well blended. Cover and refrigerate until ready to serve. Serve with tortilla chips, if desired.

Roated Red Pepper Dip

Ingredients

• 1 cup (8 ounces) fat-free sour cream
• 1/2 cup reduced-fat mayonnaise
• 1/2 teaspoon prepared horseradish
• 1/8 teaspoon cayenne pepper
• 4 drops hot pepper sauce
• 1 jar (7 ounces) roasted sweet red peppers drained and chopped
• 1 medium sweet red pepper
• Assorted fresh vegetables

Directions

In a small bowl, combine the first five ingredients. Stir in the roasted red peppers. Cut a thin slice off one long side of sweet red pepper; remove seeds. Spoon dip into pepper cup. Serve with vegetables. Yield: 2 cups.

Nutritional Analysis: 1/4 cup dip (calculated without red pepper cup and vegetables) equals 90 calories, 5 g fat (1 g saturated fat), 10 mg cholesterol, 192 mg sodium, 9 g carbohydrate, trace fiber, 2 g protein. Diabetic Exchanges: 1 fat, 1/2 starch.