Beginnings
Sample Recipes

Mexican Wontons
26 round wontons                                 1 oz light cheddar cheese
7 oz reduced fat pork sausage              ½ tsp. Chili seasoning

Preheat oven to 350*.  Cook sausage until done.  Drain.  Combine sausage, cheese and seasoning until cheese is just melted.  Remove from heat.  Divide mixture between 26 wontons.  Fold wontons over and place on baking sheet sprayed with cooking spray.  Bake until wontons are golden brown, about 15 mins.
Yield: 26 servings= 36 cals., 2g fat, 0 fiber, 3g carb, 2g protein, 92mg sodium

Crab Rangoons

¼ c. green onions, sliced           6 oz canned crab meat, drained
2 TB snow peas, chopped          4 oz light cream cheese
Dash garlic powder                   2 tsp soy sauce
24 wonton wrappers                 

Preheat oven to 350*.  Combine onions, peas, garlic powder, crab, cream cheese and soy sauce in small bowl.  Spray baking sheet with cooking spray.  Drop crab mixture by the teaspoon fulls onto center of each wrapper.  Fold a corner over to form a triangle.  Bake until golden brown, 15-20 mins.
Yield: 24= 43 cals, 1g fat, 0 fiber, 4g carb, 3g protein, 116mg sodium
** For 48 can use 8 oz cream cheese and 6 oz lump crab meat

Mini Bacon & Cheese Quiches
cooking spray                                       1 ½ c. fat free evaporated milk
36 wonton wrappers                              ½ c. low fat shredded cheese
1 small onion, chopped                          3 TB Hormel real bacon bits
1 c. egg substitute                               

Preheat oven to 350*.  Coat 36 mini muffin tins with cooking spray.  Gently press 1 wonton wrapper into each muffin cup allowing ends to extend above cups.  Set aside.  Saute’ onion is small skillet sprayed with cooking spray.  In a large mixing bowl add saute’d onion, egg, milk, and cheese.  Stir in bacon bits until well combined.  Fill each wrapper with about 1 tsp. of mixture.  Bake until quiche mixture is set and wonton edges are slightly brown.

Smoky Cheese Dip
8 oz light cream cheese                        ½ c. reduced fat sausage,
2/3 cup fat free sour cream                             cooked and drained
½ c. reduced fat shredded sharp          1 tsp. Worcestershire sauce
            Cheddar cheese                        ½ tsp. Liquid smoke
Dash garlic powder

Combine cream cheese and sour cream until smooth; add other ingredients. 
Yield: 16 servings= 64 cals., 4g fat, 0g fiber, 2g carb, 4g protein, 157mg sodium

Pizza Dip
8 oz. Light cream cheese                      1/3 c. reduced fat Parmesan
1 TB pizza seasoning                                         cheese
2 oz mozzarella, reduced fat                8 oz spaghetti sauce
                                                            ¼ c. bell pepper, diced

Preheat oven to 350*.  In small bowl combine cream cheese and seasoning.  Spread into bottom of small casserole dish.  Combine mozzarella and parmesan cheeses.  Sprinkle half of the cheese mixture over cream cheese mixture.  Top with pizza sauce, spreading evenly.  Sprinkle with remaining cheese.  Bake 15-20 mins or until bubbly.  Top with bell pepper.  Serve with toasted baguette slices.
(slice French bread into ¼” slices.  Brush tops with olive oil and bake at 375* for 10-12 mins or until lightly browned).
Yield: 12 servings= 82 cals., 5g fat, 1g fiber, 5g carb, 3g protein, 264mg sodium (does not include baguettes.)

Mexican Layer Dip
8 oz light cream cheese , softened       2 oz low fat Mexican blend
16 oz. fat free refried beans                            cheese
16 oz. Light sour cream             2 c. shredded lettuce
12 oz picante sauce                              ¾ c. chopped tomatoes

Spread softened cream cheese in bottom of 9x13 pan.  Spread beans over cream cheese, then top with sour cream.  Top sour cream with picante sauce.  Top with cheese, lettuce and tomatoes.
Yield:12 servings= 111 cals., 5g fat, 1g fiber, 11g carb, 6g protein, 527mg sodium

Cinnamon Spice Dip
2 oz light cream cheese                        1/8 tsp. nutmeg
½ tsp. Cinnamon                                    ½ c. fat free sour cream
2 TB honey

Beat cream cheese and honey until smooth.  Add remaining ingredients and beat until smooth.  Cover and refrigerate 1-2 hours for flavors to blend.  Serve as dip with fruit.
Yield: 1 cup= 4 servings= 85 cals, 3g fat, 0 fiber, 11g carb, 4g protein, 95mg sodium

Fruit Dip
8 oz light cream cheese            12 oz Cool Whip Free, thawed
7 oz jar marshmallow cream     ¼ cup sugar free rasperry preserves,
                                                                        melted

Blend all ingredients until smooth.  Refrigerate. 
Yield: 4 cups= 20 servings= 87 cals., 2g fat, trace fiber, 15g carb, 1g protein,78mg sodium

Smoked Beef Pinwheels
8 oz light cream cheese                        3 (2.5 oz) pkgs. Smoked
1 oz pimiento (½ jar)                                         beef
1 oz chopped ripe olives (½ can)            6 Burrito size flour tortillas
2 tsp. Ranch dressing mix                                 98% fat free

Combine cream cheese, pimiento, olives and dressing mix. 
Spread on each of the 6 burritos.  Place 4 smoked beef slices on each tortilla and roll up.  Cover with plastic wrap and refrigerate over night.  Slice ½” thick, discarding the ends.
Yield: 48 pieces= 24 servings (2 pieces per serving)= 80 cals., 2g fat, 2g fiber, 10g carb, 4g protein, 317mg sodium

Sausage Balls
5 oz reduced fat cheddar cheese         2 c. reduced fat Bisquick
12 oz Jimmy Dean less fat sausage       2-4 TB water

Combine all ingredients well.  Form into 40 one inch balls.  Bake on cookie sheet at 350* for 15 mins.
Yield: 40= 49 cals., 2g fat, trace fiber, 4g carb, 3g protein, 152mg sodium

Crescent Roll Veggie Pizza
2 pkgs. (16 rolls) Reduced Fat Crescent   1 (14 oz) pkg. baby broccoli
            Rolls                                                                 flowerets
6 oz. light cream cheese                           1 ¼ c. shredded carrots
1 c. fat free sour cream                            1 pkg. Ranch dressing mix  
1 c. green or red peppers, diced                            1 c. celery, sliced     

Spread rolls on 12x18 cookie sheet.  Pat or roll the dough out to fit in cookie sheet.  Bake at 375* 9-10 mins. until just turning brown; cool.  Mix cream cheese, sour cream and dressing mix.  Spread on top of cooled rolls.  Top with chopped or sliced veggies.  Cut and serve.
Yield: 24= 104 cals., 5g fat, 1g fiber, 11g carb, 2g protein, 228mg sodium

Cajun Deviled Eggs
6 eggs                          3 TB fat-free mayonnaise
1 tsp. dijon mustard            1/4 tsp. salt
1/8 tsp. black pepper          1/8 tsp. cayenne pepper
2 dashes hot sauce 1 tsp. cajun seasoning

Place eggs in a medium saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool and peel.
Slice eggs in half lengthwise. Remove yolks and place in a medium bowl. Set aside egg whites. Mashing with a fork, mix mayonnaise, Dijon-style mustard, salt and black pepper with the egg yolks.
Fill the hollowed egg white halves with the yolk mixture. Sprinkle with cayenne pepper, adjusting the amount to taste. Cover and chill in the refrigerator until serving.
Yield: 12 servings= 37cals., 2g fat, trace fiber, 1g carb, 3g protein, 145mg sodium

Black Bean Salsa
3 (15 oz ea.) can black beans,   1 (11 oz) can Mexican style corn,
               drained & rinsed                                drained
2 (10 oz) cans Rotel tomatoes   garlic powder, onion powder, chili
               and green chilies                   powder, cumin to taste

Combine all ingredients in large bowl and chill over night.
Yield: 16  1/2 cup servings= 93 cals., .5g fat, 4.7g fiber, 15g carb, 5g protein, 466 mg sodium

Spicy Pretzels
12 oz pretzel sticks                  1 TB reduced fat margarine,
3 TB honey                                           softened
1 tsp. onion powder                   1 tsp. chili powder

Line a 15x10x1 pan with foil, coat foil with cooking spray.  Place pretzels in a large bowl.  In a small bowl, combine honey, onion powder, chili powder and margarine.  Pour over pretzels; toss to coat evenly.  Spread into prepared pan.  Bake at 350* for 8 minutes, stirring once. 
Yield: 12 servings (1/2 cup)= 126 cals., .4g fat, 1g fiber, 27g carb, 3g protein,435mg sodium