Artichoke Dip 

Prep Time: 15 Minutes - Cost: $ 

Servings: 14; 2 tablespoons per serving -


Difficulty Level: 1  
Serve with fresh sliced vegetables. 


9-ounce package frozen no-salt-added artichoke hearts, thawed, drained  
4 ounces fat-free or low-fat cream cheese, room temperature  

1/2 cup plain nonfat or low-fat yogurt  
1/4 cup thinly sliced green onions (green part only)  
1-1/2 teaspoons cream sherry  
1 teaspoon salt-free Italian herb seasoning  
1/8 teaspoon salt 



Blot artichokes dry on paper towels. Chop into small pieces.  
In medium bowl, whisk together remaining ingredients, blending well. Stir in artichokes.  
Cover and refrigerate for at least 1 hour to allow flavors to blend.  
Stir before serving.  

Calories: 20 
Protein: 2 g 
Sodium: 79 mg 
Carbohydrates: 3 g 
Exchanges: 1/2 Low-Fat meat 

Cranberry Cracker Spread 

Prep Time: 15 Minutes - Cost: $ 
Yield: 48 snacks (1 serving=1/4 oz cheese/chutney) -

Difficulty Level: 2  


1 (8oz) package of fat free cream cheese, softened slightly  
1 cup cranberry chutney, fruit juice sweetened (or your favorite flavor chutney)  


In center of serving platter, mound cream cheese into ball with top slattened slightly.  
Pour chutney on top of cream cheese.  
Serve with water crackers.  

Calories: 13 
Protein: 1 g 
Sodium: 28 mg 
Cholesterol: 1 mg 
Carbohydrates: 2 g 
Exchanges: 1 free food exchange 



No-fry Potato and Spinach Latkas 

Yield: 24 medium latkas or 6 dozen miniatures. (3 minis equal 1 medium latka.)  
Latkas are served at Chanukah to celebrate the miracle of a little bit of oil lasting for 8 days. Traditional latkas are usually fried in 1/4 cup of oil, so 1 latka contains about 3 grams of fat. I don't know anyone who can stop at just 1 latka, so these "no-guilt" latkas are a terrific alternative. Each one contains just over a gram of fat - that's a miracle!  
Can be frozen. Serve with salsa, tzadziki, low-fat sour cream or yogurt. 


4 tsp. canola or vegetable oil, divided  
3 medium Idaho potatoes  
10 oz. package frozen chopped spinach, thawed and squeezed dry  
1 medium onion  
1 or 2 carrots  
2 tbsp. minced fresh dill (or 2 tsp. dried dill)  
2 eggs plus 2 egg whites (or 3 eggs)  
1/4 c. flour (white or whole wheat)  
1/2 tsp. baking powder  
3/4 tsp. salt  
1/4 tsp. pepper  


Place oven racks on the lowest and middle positions in your oven. Preheat oven to 450 degrees F. Line 2 baking sheets with aluminum foil. Spray with non-stick spray, then brush each pan with 1 tsp. of oil. (This provides a crispy exterior to the latka.)  

Peel potatoes or scrub well if you don't want to peel them. Using the Grater of your processor, grate potatoes, using light pressure. Remove potatoes from processor. Insert Steel Knife and process spinach, onion, carrots and dill until fine. Add grated potatoes, eggs, egg whites and remaining 2 tsp. oil. Process with quick on/offs to mix. Quickly blend in remaining ingredients.  

Drop mixture by rounded spoonfuls onto prepared baking sheets. Flatten slightly with the back of the spoon to form latkas. Bake uncovered at 450 degrees F for 10 minutes, or until bottoms are nicely browned and crispy. Turn latkas over. Transfer pan from the upper rack to the lower rack and vice versa. Bake about 8 to 10 minutes longer, or until brown. Serve immediately.