Wednesday, August 17, 2011

Buffalo Chicken Dip: Lower Fat!

mmmm. buffalo chicken dip.

Let's face it, buffalo chicken dip is delicious, addictive, and something I crave once a week. However, the usual recipe has like 3000 calories and you can't move for 2 hours after you eat it. I decided to take the recipe from the back of the Frank's Red Hot bottle and make it a tad bit better for you.

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This is a double batch since I usually make it for a group of people because I'm such a good friend.

2 8oz packages of room temperature 1/3 less fat cream cheese (go with the Philly.)
1 Cup of fat free ranch dressing (Kraft is my favorite)
1 Cup of Frank's Red Hot Wing sauce
1 Cup part-skim shredded mozzarella cheese
1 Pound boneless, skinless, chicken breast (the thinner the better)

Preheat oven to 350ยบ F.
The easiest, healthiest, and fastest way to cook the chicken is to boil it. If you didn't get the super thin chicken breasts, just cut the thick peices in half the long way. Drop the chicken into the boiling water and cook for about 6-8 minutes. Shred the chicken into bite sized peices (either use 2 forks or get down and dirty with your hands). I usually do this directly in the container I plan on baking the dip in.

In a separate bowl (I use a measuring glass), mix the hot sauce with the ranch dressing and all but 1/4 cup of the cheese. Add this to the chicken and mix well. Once your cream cheese is nice and spreadable*, add it to the chicken mixture and mix well with either a spatula or wisk. Finally, sprinkle the remaining cheese on top of the dip.

Bake for about 20 minutes or until you get impatient and want to eat the dip. Serve with celery to be extra healthy, or tortilla chips to go a little on the wild side. Enjoy!

*no time to wait for your cream cheese to thaw? put it on a microwave safe plate for 10-15 seconds and you are good to go!


Nutrition Facts (rule of thumb is that dips have 15 servings):
Calories: 151 per serving
Total Fat: 7.6g
Cholesterol: 40mg
Sodium: 874.5mg
Carbohydrates: 8.6g
Protein: 10.8g

Corn and Black Bean Salad

I love to cook, and one of my favorite summer salads is a corn and black bean salad. I searched the internet for the perfect one but decided to do my own thing instead. Here is what I came up with:

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4 Cups of whole kernel frozen corn; defrosted
2 (15 oz) cans of black beans; drained and rinsed
3 fresh tomatoes; seeded and diced
1/3 Cup of scallions; diced

Dressing:
3 Tabelspoons of honey
1/4 Cup lemon juice
1/4 cup extra light olive oil or vegatable oil
1 teaspoon blasamic vinegar
1 Tabelspoon cumin
2 teaspoons salt; separated
2 teaspoons pepper; separated

Mix the dressing until smooth and add to the corn, beans, scallions, and tomatoes. Add 1 teaspoon of both salt and pepper to the final product. Let sit in the fridge for at least 4 hours (VERY important).

The best thing about this salad is you can serve it as a dip (like a salsa), eat it with a spoon right from the bowl, put in on your eggs, or add it to some spinach and romaine for a bigger, better, salad!

Enjoy :)