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Recipes // Spreads // Skinny Dipping

Skinny Dipping

Seeded Tortilla Chips

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Prep Time: 15 Minutes

Total Time: 45 Minutes

Servings: 12

Chia seeds have a nutty taste and are a potent vegetarian source of brain-boosting omega-3s.

Ingredients:

  • ¼ c flax seeds
  • 3 Tbsp sesame seeds
  • 2 Tbsp chia seeds
  • 1 lg egg white
  • 1 tsp chili powder
  • 6 flour tortillas (8"–10")

Directions:

  1. Heat oven to 350°F. Stir together seeds. Whisk together egg white, chili powder, and 1 tsp salt. Brush tops of tortillas with egg white mixture and sprinkle evenly with seeds. Cut each tortilla into 12 triangular pieces. Arrange half of chips, seed side up, in single layer on 2 large baking sheets.
  2. Bake in upper and lower thirds of oven until golden and crisp, about 15 minutes. Cool on racks. Bake remaining chips and cool. (Makes 72 chips.)

NUTRITION (per serving; about 6 chips) 108 cal, 3 g pro, 13 g carb, 2 g fiber, 5 g fat, 0.5 g sat fat, 354 mg sodium

Spanish Red Pepper Dip

Prep Time: 10 Minutes

Total Time: 10 Minutes

Servings: 10

(Recommended to be served with Seeded Tortilla Chips or Sesame Pita Chips) Feta and Parmesan are naturally lower in fat than some other cheeses but have just as much flavor.

Ingredients

  • 1 jar (10–12 oz) roasted piquillo or red bell peppers, rinsed and drained
  • 2 oz feta, crumbled
  • ⅓ c sliced almonds, toasted
  • ⅓ c finely grated
  • Parmesan
  • 1 Tbsp sherry vinegar
  • 1 lg clove garlic, minced
  • ½ tsp red-pepper flakes

Directions:

  1. Combine all ingredients in food processor. Pulse until smooth. Transfer to serving bowl and season to taste. (Makes 1 ¼ cups.)

NUTRITION (per 2 Tbsp serving) 50 cal, 3 g pro, 3 g carb, 1 g fiber, 3.5 g fat, 1.5 g sat fat, 119 mg sodium

Wasabi Pea Dip

Prep Time: 5 Minutes

Total Time: 5 Minutes

Servings: 12

Silken tofu gives this a velvety texture for 66% fewer calories and 96% less saturated fat than sour cream

Ingredients

  • 1 lb frozen green peas, thawed
  • 1 c silken tofu
  • 1 c chopped cilantro
  • 3 scallions, chopped
  • 1 Tbsp fresh lime juice
  • 1 tsp wasabi paste

Directions:

  1. Combine all ingredients in food processor. Pulse until smooth. Transfer to serving bowl and season to taste. (Makes 3 cups.)

NUTRITION (per ¼ cup serving) 45 cal, 3 g pro, 6 g carb, 2 g fiber, 0.5 g fat, 0 g sat fat, 52 mg sodium

Sesame Pita Chips

Prep Time: 5 Minutes

Total Time: 20 Minutes

Servings: 8

The spices in garam masala give dishes a warm, earthy taste and supply anti-oxidants that fight disease.

Ingredients

  • 1 Tbsp dark sesame oil
  • 1 tsp garam masala (Indian spice blend)
  • 4 whole wheat pitas, split

Directions:

  1. HEAT oven to 350°F. Whisk together oil, garam masala, and ½ tsp salt. Brush rough sides of pitas evenly with oil mixture. Cut each half into 12 wedges.  Arrange cut side up on 2 large baking sheets. 
  2. BAKE in upper and lower thirds of oven until golden brown and crisp, 8 to 12 minutes. Transfer to cooling racks. (Makes 96 chips.)

NUTRITION (per serving; about 12 chips) 101 cal, 3 g pro, 18 g carb, 2 g fiber, 2.5 g fat, 0.5 g sat fat, 316 mg sodium

Old Bay Chips

Prep Time: 15 Minutes

Total Time: 55 Minutes

Servings: 8

Russet potatoes are potassium powerhouses, beating out even bananas when it comes to this essential mineral.

Ingredients

  • 3 russet potatoes (1½ lb total), scrubbed well
  • 1½ tsp Old Bay Seasoning

Directions:

  1. Heat oven to 375°F. Coat 2 large sheet pans with olive oil spray. Using a mandoline, cut half of potatoes (with skin) into very thin (⅟16") slices. Arrange in single layer on prepared pans. Lightly coat tops of potatoes with olive oil spray. Using a small sieve, sprinkle half of the seasoning over top.
  2. Bake in upper and lower thirds of oven until crisp and golden brown, about 20 minutes. Transfer to cooling racks.
  3. Repeat process with remaining ingredients. (Makes about 96 chips.)

NUTRITION (per serving; about 12 chips) 67 cal, 2 g pro, 15 g carb, 1 g fiber, 0 g fat, 0 g sat fat, 124 mg sodium

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