Lighter Spinach Artichoke Dip and Whole-Grain Pita Chips

Ingredients

For the dip

2 teaspoons olive oil
1 small shallot, finely chopped
2 teaspoons fresh thyme, chopped
1 teaspoon garlic, finely chopped
8 cups (170g) baby spinach
1 cup (170g) frozen artichokes, defrosted, patted dry and chopped
1/3 cup (57g) canned, sliced water chestnuts, drained and chopped
1 cup (285g) 2% Greek yogurt
3/4 cup (170g) Neufchatel cheese (or reduced-fat cream cheese), at room temperature
1 1/2 teaspoons lemon zest
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup (100g) part-skim mozzarella, grated

For the chips

3 whole-grain pocket breads (such as Ezekiel)
2 teaspoons olive oil
1/4 teaspoon smoked paprika

Directions

For the dip
Preheat oven to 375°F (190°C). Heat the oil in medium sauté pan over medium heat. Add the shallots and cook until tender, 2 minutes. Add the thyme and garlic and sauté until fragrant, 20 seconds. Add the spinach and toss with tongs until wilted, 3 minutes. Place in a strainer and squeeze out the excess moisture. Chop and set aside.

In a medium bowl, beat the yogurt, Neufchatel cheese, lemon zest, salt and pepper until blended. Add the spinach mixture, artichokes, water chestnuts and half the mozzarella cheese and stir with a spoon until blended. Transfer to a 4-quart baking dish. Sprinkle with the remaining cheese and bake, uncovered, until bubbly, 30–35 minutes. (The unbaked dip can be covered and kept in the refrigerator for up to two days before baking.)

For the chips
Brush both sides of the pocket breads with the oil. Cut the breads in half, open them up into pockets, and then peel the 2 sides apart to make 2 thinner pieces of bread. Cut each piece into 5 wedges. Repeat with remaining pitas. Arrange pita wedges on a baking sheet in a single layer and sprinkle with paprika. Bake until crispy and golden brown, 15 minutes. Serve the warm dip with the pita chips.

Serves: 10 | Serving size: 7 tablespoons dip, plus 6 pita chips

Nutrition (per serving): Calories: 197; Total Fat: 10g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 267mg; Carbohydrate: 16g; Dietary Fiber: 4g; Sugar: 3g; Protein: 13g

Tahini Chocolate Dipped Meringues

Ingredients

3 egg whites (see note)
1 teaspoon vanilla extract
1/8 teaspoon cream of tartar
1 pinch salt
1/2 cup (99g) sugar
2 tablespoons smooth tahini

Optional

3 ounces (85g) chopped dark chocolate
2 tablespoons roasted shelled pistachios, very finely chopped

Directions

Preheat oven to 200°F (93°C). Line a baking sheet with parchment paper. Whip the egg whites, vanilla, cream of tartar and salt on medium with the whisk attachment in a stand mixer, or on high with a handheld mixer, until soft peaks form.

With the machine running on high, gradually add the sugar. Scrape down the sides of the bowl with a rubber spatula. Continue to beat at high speed until the mixture is stiff and glossy, 3–4 minutes. Gently fold in the tahini; don’t over-mix or the cookies will be flat. Drop by rounded tablespoons a few inches apart onto the prepared baking sheet. Bake for 2 hours. Turn off the oven and let the cookies cool completely in the oven, about 2 hours.

Microwave the chocolate at 50% power in a microwave-safe bowl or melt over a double boiler, stirring occasionally, until smooth. Dip about 1/3 of each meringue in the chocolate, sprinkle with nuts, and return to the lined baking sheet. Set aside until the chocolate is set. (Store in an airtight container in a cool, dry place for up to three days.)

Note: Even a trace of egg yolk prevents the egg whites from whipping up to full volume. When separating eggs, it’s best to break each egg over a small bowl to make sure there’s no yolk in it before adding it to the mixing bowl with the other egg whites. If you accidentally end up with yolk in the egg white as you’re separating it, reserve it for another use and start over with another egg.

Serves: 24 | Serving Size: 1 cookie

Nutrition (per serving): Calories: 50; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 23mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 5g; Protein: 1g

Spaghetti Squash Chicken Pad Thai

Ingredients

4 cups (620g) baked spaghetti squash, patted dry
2 teaspoons avocado oil
1 pound (450g) chicken breast, chopped
1 teaspoon crushed red pepper
4 large egg whites
1/2 cup (50g) green onion, chopped
1 tablespoon tamari soy sauce
1 tablespoon lime juice, freshly squeezed
1 teaspoon lime zest
1/4 cup (15g) cilantro leaves, whole
1/4 cup (35g) unsalted cashews, chopped

Directions

To bake the squash: Preheat the oven to 400ºF (200ºC). Halve the squash lengthwise and scoop out the seeds, discard. Place the squash, cut-side down, on a parchment-lined baking sheet and roast for about 20 minutes. Bake the squash just until you can separate the strands with a paring knife; don’t overbake. Cool on a rack until you can handle the squash. Scoop out and separate the strands.

Coat a large saute pan with avocado oil and place the pan over medium-high heat. Add the chicken breast and crushed red pepper and stir frequently until the chicken is cooked through, about 4 minutes. Add the egg whites and stir for a minute to cook, then add the green onions and spaghetti squash and stir.

Mix the tamari, lime juice and zest in a cup, then drizzle over the pan, stirring to combine. When the egg whites are set, sprinkle with cilantro and cashews and serve.

Serves: 4 | Serving Size: 1 1/2 cups

Nutrition (per serving): Calories: 261; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 66mg; Sodium: 421mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 5g; Protein: 33g

Low-Carb Banana Bread

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Ingredients

1/2 cup (56g) coconut flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon cinnamon
3 medium bananas, mashed
3 large eggs
2 tablespoons melted coconut oil
2 teaspoons vanilla extract

Directions

Prepare a 9-x-5-inch (23-x-13-cm) loaf pan by lining with parchment paper. Preheat the oven to 350ºF (175ºC).

In a large bowl, combine the coconut flour, baking soda, baking powder and cinnamon. Whisk to combine. In a medium bowl, whisk the eggs. Add the mashed banana, mixing until smooth, then whisk in the coconut oil and vanilla. Add the banana mixture to the flour mixture, stirring until well mixed.

Scrape the batter into the pan and smooth the top. Bake for 35 minutes or until a toothpick inserted in the center of the loaf comes out clean.

Cool on a rack, then store, tightly wrapped, for up to four days.

Serves: 6 | Serving Size: 1/6 loaf

Nutrition (per serving): Calories: 130; Total Fat: 6g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 70mg; Sodium: 126mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 6g; Protein: 4g

Egg & Bacon Mini Casseroles

Ingredients

1 (10oz or 280g) package frozen chopped spinach, thawed
4 slices (35g per slice) 100% whole-wheat bread, cubed
2 tablespoons olive oil
1 cup (110g) shredded cheddar cheese
3 green onion stalks (35g), chopped
1/2 teaspoon garlic powder
1/4 teaspoon salt
Black pepper, to taste
4 slices (110g) cooked bacon, chopped
5 large (50g each) eggs
1 1/4 cups (300ml) low-fat milk

Directions

Preheat oven to 375°F (190°C). Spray one 12-well muffin tin (or two 6-well muffin tins) with cooking oil spray, and set aside.

Put thawed spinach into a mesh strainer, and squeeze out as much excess water as possible. Set spinach aside.

In a large mixing bowl, coat cubed bread with olive oil. Add spinach, cheese, green onions, garlic powder, salt, pepper and bacon. Toss the bread mixture until well combined. Divide the mixture evenly among the 12 muffin-tin wells.

In the same bowl, beat the eggs and stir in the milk. Pour the mixture over the bread in the muffin tin, trying your best to evenly divide the egg-and-milk mixture into each muffin well.

Bake the casseroles for 30–40 minutes, or until the bread on top is golden and crispy and the centers are set. Test by poking a skewer into one of the casseroles, and see if it comes out clean.

Allow casseroles to cool before serving.

Serves: 6 | Serving Size: 2 mini casseroles (70g each)

Nutrition (per serving): Calories: 300; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 8g; Cholesterol: 206mg; Sodium: 538mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 4g; Protein: 17g