Recipes for a Better Life

Healthy Dips

Spinach and Artichoke Dip
Ingredients:
  • 1 can of artichoke hearts
  • 10 oz steamable, bagged spinach
  • 1/4 cup yellow onions
  • 1 tsp minced garlic
  • 1/2 cup non-free, plain Greek yogurt
  • 1/2 cup light mayonnaise
  • 2/3 cup parmesan cheese
  • 1 ¼ cup of shredded part-skim mozzarella cheese
  • Pinch of salt and pepper to taste
Directions:
  1. Preheat oven to 375°.
  2. Start out by steaming spinach. If you purchased the kind that can be steamed directly in the package, follow the directions. Once it is cooked, the spinach will be very wet and wilted. Transfer spinach to a plate, cutting board, etc. and dab it with paper towels. Set the spinach aside to air dry while you get the rest of the ingredients together.
  3. Next drain and rinse the artichoke hearts. You will need to chop the artichokes into smaller pieces. Place in medium size bowl.
  4. Chop onions and place in the same medium bowl. Then add the rest of the ingredients, except spinach.
  5. Next, dab the spinach more if you feel it is necessary. Then cut up the spinach into small pieces.
  6. Add the spinach to the bowl and mix well. Place in an oven-proof dish and bake at 375° for 20-25 minutes.
Special Notes:
  • Can be made one day in advance and stored in the refrigerator before baking.
  • Makes about 3-3/4 cups.
  • This recipe can also be made in a crock pot, on high for 1.5 hours or low for 3 hours.

Vegetable Dip
Ingredients:
  • 1 cup plain greek yogurt
  • 1 T. dried chives
  • A pinch of minced garlic
  • A pinch of cayenne pepper
Directions:
  1. Place all ingredients in bowl. 
  2. Stir.
  3. Can be served immediately, but chilling overnight develops flavor.

Game Day Food

Homemade Chicken Nuggets
Ingredients:
  • 1 lb. of boneless skinless chicken breast (you can either purchase a breast and cut them yourselves, or purchase the prepared cut)
  • 3 eggs
  • ½ cup flour
  • 1 cup whole wheat Panko
  • Seasonings 
Directions:
  1. Preheat the oven to 400°.
  2. You will need 3 small to medium sized bowls:
    • The first bowl is for the flour and seasoning
    • The second bowl, crack all three eggs
    • Third bowl is for the Panko
  3. You will dip each piece of chicken in each bowl, make sure to cover the entire piece if chicken.
  4. Place on a baking sheet.
  5. Cook for 20 minutes, at the 10 minute mark remove the nuggets from the oven to turn them. 
Special Note:
  • Make sure to cook the chicken to an internal temperature of 165°. 

How to Assemble a Light Lunch

Red Pepper Soup
Ingredients:
  • 2 cups diced red peppers
  • 2 cups diced canned tomatoes
  • 1 garlic clove diced
  • 1 jalapeno diced
  • 2.5 cups vegetable broth
  • 1 T. dried basal
  • 1 T. dried oregano
  • 1 T. dried rosemary
  • 2 T. olive oil
  • 1 small sweet onion
  • ¼ cup shredded mozzarella cheese
Directions:
  1. Sauté oil and onion.
  2. Add tomatoes, peppers, broth and spices.
  3. Bring to boil over medium heat.
  4. Puree mixture when the vegetables are tender with an immersion blender or in a blender.
  5. Transfer to serving bowls, garnish with 1 T. mozzarella cheese.