Pineapple Fruit Dip

Ingredients

• 1 (8-ounce) can crushed pineapple in its own juice, undrained
• 1 (4-serving) package instant coconut-cream pudding mix
• 1/4 cup skim milk (the original recipe before made over called for 3/4 cup milk, but it was too runny, so start with 1/4 cup milk and if more is needed as it sets in the refrigerator add 1 tbsp at a time and stir until desired consistency)
• 1/2 cup plain Greek Yogurt 
• Optional- few dashes of Cinnamon
• Optional- Splenda to taste

Instructions

1. In a blender or food processor, combine all ingredients; blend 30 seconds.
    
2. Transfer mixture to a small bowl, cover, and refrigerate for several hours or overnight.

Easy Guacamole

Ingredients

• 2 large ripe avocados, halved, pitted and peeled
• 1/4 cup salsa
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon garlic powder
• white pepper to taste

Instructions

1. In a medium bowl mash the avocados with a fork until chunky.
    
2. Add remaining ingredients; mix well. Serve, or cover and chill until ready to serve.

Cucumber Dill Dip

Ingredients

• 2 cups plain Greek yogurt
• 1 (8-ounce) package 1/3 less fat cream cheese, softened
• 1 medium cucumber, peeled, seeded, and chopped
• 1 tablespoon chopped fresh parsley
• 1 cup chopped scallions (green onions)
• 1 tablespoon fresh lemon juice
• 1 tablespoon finely chopped fresh dill or 1/2 teaspoon dried dill weed
• 1/4 teaspoon white pepper

Instructions

1. Place all ingredients in a food processor or blender jar; process until almost smooth.
    
2. Pour into a bowl, cover, and chill for 2 hours

Great with carrots, celery, bell peppers, triscuts, wheat thins, pita chips or pretzel chips or as a sandwich spread 

Six Layer Dip

Ingredients

• 1 (16-ounce) can refried beans Fat Free
• 2 ripe Avocados, peeled and  mashed
• 1-2 tsp lime juice (add 1 tsp at a time)
• 1/4 onion finely chopped
• 1 (15-17-ounce) plain Greek yogurt
• 1 (1 ¼-ounce) package dry taco seasoning mix reduced sodium
• 2 cups (8 ounces) shredded 2% Mexican cheese blend
• 1 medium-sized ripe tomato, chopped
• 4 scallions (green onions), thinly sliced

Instructions

1. Spread refried beans over a 12-inch round serving platter
2. Mix in a separate bowl, avocado, onions and lime juice,  then spread guacamole over beans.
    
3. In a medium bowl, combine yogurt and taco seasoning; mix well then spread over guacamole. Sprinkle with cheese then the tomato, followed by the scallions. Serve immediately, or cover and chill until ready to serve.

Veggie and Chip Dip

Ingredients

• 1 (15- to 19-ounce) can garbanzo beans (chick peas), drained and ½ cup liquid reserved
• 1/2 cup plain Greek yogurt
• 1 envelope (1 ounce) onion soup mix
• 1 tablespoon fresh chopped parsley

Instructions

1. In a blender or food processor purée the chick peas and 1/2 cup liquid until smooth and creamy.
    
2. In a  medium size bowl combine remaining ingredients. Add pureed chick peas and mix well with a spoon. Serve immediately or store in the refrigerator in an airtight container until ready to use.

Great with carrot, celery or bell peppers or pretzel chips, triscuts, wheat thins, pita chips or pretzels

Skillet Broccoli, Cheese, Noodles and Chicken (Like Momma Used to Make Without the Guilt)

• 8 ounce whole-wheat egg noodles
• 1 can (14-ounce) reduced-sodium chicken broth
• 1 pound boneless, skinless chicken breasts, trimmed, cut into 3/4-inch pieces
• 1 package (14- to 16-ounce) frozen broccoli florets, thawed
• 1 1/2 cup skim milk
• 1/2 cup plain Greek yogurt
• 3 tablespoon whole wheat flour
• 1 1/2 teaspoon dry mustard
• 1/2 teaspoon garlic powder
• 1/4 teaspoon freshly ground pepper
• 1 1/2 cup 2% shredded Colby-Jack or Cheddar cheese

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Directions

1. Place noodles in a large skillet. Pour broth over the noodles. Layer chicken, then broccoli over the noodles.
2. Whisk milk, yogurt, flour, dry mustard, garlic powder,  and pepper in a medium bowl.  Pour over the broccoli.
3. Bring to a simmer over medium-high heat. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the noodles and chicken are cooked through, 15 to 18 minutes.
4. Meanwhile, position rack in upper third of oven; preheat broiler.
5. When the casserole is done, sprinkle cheese on top and broil until lightly browned, about 3 minutes.

Grilled Fajitas (Very Low Fat)

3 chicken breast or flank steak
1 tbsp and 1 tsp Lemon Pepper
1 tsp Mrs. Dash salt free chicken seasoning
cooking spray
foil
1 red bell pepper sliced into strips
1/2 onion sliced into rings
1 green bell pepper sliced into strips
1 cup frozen corn
1 can rinsed and drained black beans
whole wheat wraps
shredded lettuce
1 tomato chopped
Salsa
Plain Greek yogurt
Avocado chopped
2% Shredded Cheddar

• Heat grill to high, spray with cooking spray and set grill on low heat
• Season meat with 1 tbsp lemon pepper and Mrs. Dash, grill meat, ( HINT- if using flank steak it will grill in minutes per side, you have to watch it to not over cook it).
• Place peppers, onions, beans and corn on foil and season with 1 tsp Lemon Pepper or more if you prefer, then wrap tightly in foil, I use two layers so it does not leak, (HINT- Timing will be less than the chicken breast and more than the flank steak)
• Slice meat in strips
• Serve meat and veggies over wraps with lettuce, tomato, salsa, yogurt, cheese and avocado slices