Dietitian Evelyn Tribole shows how to make chips and dips that are low in fat content yet taste just as good as the originals.
Wonton Crisps
Ingredients:
nonstick cooking spray
30 wonton wrappers
1/4 cup Parmesan cheese
Preparation:
Spray a cookie sheet with nonstick spray. Cut wontons in half to form a triangle. Place on cookie sheet, making sure not to overlap, then spray with cooking spray for a crisp finished product. Sprinkle with cheese. Bake in a 350-oven for six to eight minutes.
Homemade Tortilla Chips
Cut corn tortillas into triangles. Spray a cookie sheet with nonstick spray. Place triangles in a single layer on cookie sheet and coat with nonstick spray, then sprinkle with salt. Bake at 400 for six to eight minutes.
Reduced-Fat Avocado Dip
(has half the fat and calories of traditional guacamole)
Ingredients:
1 cup water
1/2 cup green split peas
1 chili pepper
1 tsp. white vinegar
2 tsp. lemon juice
1 green chili pepper, chopped
1/2 tsp. salt
pepper to taste
1 cup chopped green onion
3/4 cup cilantro
2 mashed avocados, very ripe
Preparation:
Bring the water to a boil and add peas. Cook for 40 minutes. Soak chopped peppers in vinegar and add to peas when cooked. Puree mixture in blender and turn out into a bowl. Add lemon juice, chopped green chili, salt, pepper, onion and cilantro. Mix. Fold in mashed avocado.
Green Chili Bean Dip
Ingredients:
one 16-oz. can fat-free refried beans
one 7-oz. can green chilies, chopped
1/2 cup reduced-fat cheese
Preparation:
Combine beans and chilies in a microwavable bowl. Sprinkle with cheese and heat through in microwave. Serve with baked chips.
Resources Stealth Health: How to Sneak Nutrition Painlessly into Your Diet
by Evelyn Tribole
Viking Press, 1998
Order this title from Amazon.com.
Guests Evelyn Tribole, MS, RD
Registered Dietitian
4482 Barranca Parkway, Suite 252
Irvine, CA 92604
Phone: 949-654-9904
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