Because it Works. QUICK AND EASY ENTERTAINING COMPLETE MEALS AND SIMPLE RECIPES

Transcription

1 Because it Works. QUICK AND EASY ENTERTAINING COMPLETE MEALS AND SIMPLE RECIPES

2 BRUNCH 7 POINTS VALUES MIXED GREENS WITH VINAIGRETTE - 1 POINTS VALUE ASPARAGUS, BACON AND CHEESE STRATTA - 5 POINTS VALUES CARAMEL COOKIES - 1 POINTS VALUE MIXED GREENS WITH VINAIGRETTE 1 POINTS VALUE 8 SERVINGS PREP TIME: 10 MIN COOKING TIME: 0 MIN LEVEL OF DIFFICULTY: EASY This recipe is a must for everyone s collection. It s great as is or dress it up with other vegetables and some nuts, cheese, beans or other protein.* 75 ml (5 tbsp) water 30 ml (2 tbsp) olive oil 30 ml (2 tbsp) red wine vinegar 375 ml (1 1/2) cups cherry tomatoes, or grape tomatoes, sliced in half, divided 60 ml (1/4 cup) parsley, fresh 1 medium garlic clove, minced 3 ml (3/4 tsp) sugar 3 ml (3/4 tsp) table salt 1 ml (1/4 tsp) black pepper, freshly ground 3 L (12 cups) mixed greens Place all ingredients except 250 ml (1 cup) of tomatoes and mixed greens in a blender or mini-chopper; blend thoroughly. Place greens and remaining 250 ml (1 cup) of tomatoes in a medium bowl and toss with dressing. Yields about 375 ml (1 1/2 cups) of mixed greens and 30 ml (2 tablespoons) of dressing per serving. NOTES: *Could affect POINTS values.

3 ASPARAGUS, BACON AND CHEESE STRATTA 5 POINTS VALUES 6 SERVINGS PREP TIME: 15 MIN COOKING TIME: 20 MIN LEVEL OF DIFFICULTY: EASY Strattas make an excellent breakfast or brunch, and they give you the perfect opportunity to use up leftover vegetables, lean meats and day-old bread. 10 ml (2 tsp) olive oil, or vegetable oil 4 slices uncooked turkey bacon, diced 125 ml (1/2) cup onion, diced 500 ml (2 cups) asparagus, fresh, or frozen and thawed, cut into 2.5 cm (1-inch) pieces 6 slices light whole wheat bread 4 large eggs 5 large egg whites 175 ml (3/4 cup) fat-free skim milk 10 ml (2 tsp) Dijon mustard 1 ml (1/4 tsp) black pepper, freshly ground 30 ml (2 tbsp) grated Parmesan cheese, divided 250 ml (1 cup) low-fat shredded cheddar cheese, about 125g (4 oz) Heat oil in a large oven proof skillet over medium heat. Add bacon and cook, stirring, until golden brown, about 4 minutes. Add onion and asparagus; sauté until vegetables are soft, about 3 to 5 minutes. Remove vegetables from pan and set aside. Preheat broiler. Off heat, coat same skillet with cooking spray. Arrange bread slices tightly in bottom of skillet. In a large bowl, whisk together eggs, egg whites, milk, mustard, salt and pepper; pour over bread and allow milk mixture to soak in entirely (like when you make French toast). Sprinkle bread with 15 ml (1 tablespoon) of Parmesan cheese. Place skillet over medium to medium-high heat. Cook, shaking pan frequently to promote even cooking, until almost cooked through to the top, about 4 or 5 minutes. Place skillet under broiler to set eggs, about 2 minutes. Remove skillet from broiler; top with bacon-vegetable mixture, cheddar cheese and remaining tablespoon of Parmesan cheese. Place skillet under broiler again until cheese melts, about 1 to 2 minutes. Slice into 6 pieces and serve. Yields 1 piece per serving. NOTES: *If you don t have an oven-proof skillet, cover the handle with aluminum foil before broiling. CARAMEL COOKIES 1 POINTS VALUE 60 SERVINGS PREP TIME: 5 MIN COOKING TIME: 10 MIN LEVEL OF DIFFICULTY: EASY Delicious and so easy to bake in small batches. Just keep the dough in the fridge or freezer and slice off and make as many cookies as you want at a time. 125 ml (1/2 cup) unsalted butter, softened 250 ml (1 cup) packed brown sugar, dark 1 large egg 5 ml (1 tsp) vanilla extract 250 ml (1 cup) all-purpose flour 175 ml (3/4 cup) whole wheat flour 1 ml (1/4 tsp) table salt 2 ml (1/2 tsp) baking soda Preheat oven to 200 C (400 F). In a large bowl, using an electric mixer, cream butter, sugar, egg and vanilla extract. Add remaining ingredients and beat thoroughly. Scrape dough out of bowl and onto a large piece of plastic wrap. Roll dough into a log, about 6 cm (2 1/2-inches) wide; completely wrap dough in plastic and refrigerate until firm, at least 20 minutes or up to overnight. Cut dough into.25 cm (1/8-inch) thick slices and arrange on several large ungreased cookies sheets about 2.5 cm to 3.5 cm (1- to 1 1/2-inches) apart. Bake until lightly browned around edges, about 8 to 10 minutes. Allow cookies to cool on cookie sheet for about 1 minute and then remove to a wire rack to cool completely. Yields 1 cookie per serving. NOTES: Add some spice to these cookies by sprinkling a pinch of cinnamon and nutmeg into the batter.

4 BBQ 8 POINTS VALUES APPLE AND CARROT SLAW - 1 POINTS VALUE JUICY BURGERS - 5 POINTS VALUES AMERICAN POTATO SALAD - 2 POINTS VALUES APPLE AND CARROT SALAD 1 POINTS VALUE 8 SERVINGS PREP TIME: 15 MIN COOKING TIME: 0 MIN LEVEL OF DIFFICULTY: EASY This fruity spin on slaw is just the thing for a hot summer s day. Buy a bag of precut, thickly shredded carrots for convenience. 2 large apples, 1 red and 1 green, cored, thinly sliced and then cut into matchsticks 22 ml (1 1/2 tbsp) fresh lemon juice, or less to taste 750 ml (3 cups) carrots, cut into matchsticks (many stores sell these precut) 60 ml (1/4 cup) chives, chopped 15 ml (1 tbsp) olive oil 5 ml (1 tsp) sugar 1 ml (1/4 tsp) black pepper, or more to taste 60 g (2 oz) feta cheese, French-variety suggested, crumbled Place apples in a large bowl and toss with lemon juice. Add carrots, chives, oil, sugar, salt, pepper and cheese; toss to mix thoroughly. Yields about 175 ml (3/4 cup) per serving. NOTES: If you want more tang, use blue cheese instead of French feta (could affect POINTS values).

5 JUICY HAMBURGERS 5 POINTS VALUES 4 SERVINGS PREP TIME: 8 MIN COOKING TIME: 10 MIN LEVEL OF DIFFICULTY: EASY Add a few tasty ingredients to lean ground beef and you ll have fantastic burgers in no time. Serve with tomato and red onion slices, pickles and mustard for extra flavour. 1 spray cooking spray 500 g (1 pound) uncooked lean ground beef (with 7% fat) 15 ml (1 tbsp) Worcestershire sauce 10 ml (2 tsp) minced garlic 1 ml (1/4 tsp) black pepper, freshly ground 4 items reduced-calorie hamburger rolls Coat a large griddle, outdoor grill rack or stovetop grill pan with cooking spray and preheat to medium-high. In a large bowl, combine beef, Worcestershire sauce, garlic, salt and pepper. Mix well and shape mixture into 4 patties, about 2.5 cm (1-inch) thick each. (To retain juiciness, be careful not to overwork the meat.) Place burgers on hot griddle or grill and cook 5 minutes per side for medium (or longer to your desired taste). Serve burgers on rolls with your favourite toppings (could affect POINTS values). Yields 1 burger per serving. AMERICAN POTATO SALAD 2 POINTS VALUES 8 SERVINGS PREP TIME: 12 MIN COOKING TIME: 9 MIN LEVEL OF DIFFICULTY: EASY Summer s not complete without this classic side dish. Ours has buttery Yukon Gold potatoes, hard-boiled eggs and a splash of vinegar for extra flavour. 1 kg (2 pounds) Yukon Gold potatoes, peeled, cut into 2.5 cm (1-inch) chunks 2 large eggs, hard-boiled 10 ml (2 tsp) apple cider vinegar 125 ml (1/2 cup) plain fat-free yogourt, Greek-style recommended 60 ml (1/4 cup) fat-free mayonnaise 45 ml (3 tbsp) Vlasic Sweet Relish (No Sugar Added), or similar product 7 ml (1 1/2 tsp) McNeil Nutritionals SPLENDA No Calorie Sweetner 2 ml (1/2 tsp) black pepper, freshly ground 125 ml (1/2 cup) celery, diced 75 ml (1/3 cup) red onion, chopped Put potatoes in a large saucepan and cover with 5 cm (2 inches) of water; bring to a boil. Reduce heat and simmer, uncovered, until potatoes are fork-tender, about 7 to 9 minutes; drain and cool slightly. Meanwhile, in a large bowl, using a fork, mash yolk from 1 of the eggs with vinegar until smooth. Add yogourt, mayonnaise, relish, Splenda, salt and pepper; stir until blended. Add potatoes, celery and onion; toss to mix and coat. Chop remaining egg white and egg; gently fold into potato salad. Cover and refrigerate until chilled. Yields about 175 ml (3/4 cup) per serving. NOTES: We replaced a large amount of regular mayonnaise with some fat-free mayonnaise and creamy non-fat Greek-style yogourt. Garnish with chopped dill, red onion and/or chives. For a change of pace, substitute 2.5 cm (1-inch) red potato chunks for the Yukon Gold potatoes.

6 COCKTAIL PARTY 7 POINTS VALUES THAI CHICKEN SKEWERS - 2 POINTS VALUES CREAMY MEXICAN DIP - 1 POINTS VALUE MOJITOS - 3 POINTS VALUES SHRIMP WITH TWO DIPPING SAUCES - 4 POINTS VALUES THAI CHICKEN SKEWERS 2 POINTS VALUES 8 SERVINGS PREP TIME: 15 MIN COOKING TIME: 6 MIN LEVEL OF DIFFICULTY: EASY Set these skewers on a tray and sprinkle with chopped cilantro. They re fantastic paired with our fresh dipping sauce made with lime, curry paste and coconut milk. 415 ml (13 1/2 fl oz) light coconut milk, about 425 ml (1 3/4 cups) 30 ml (2 tbsp) cilantro, fresh, chopped, or to taste 15 ml (1 tbsp) dark brown sugar 7 ml (1 1/2 tsp) red curry paste, Thai-variety 5 ml (1 tsp) ginger root, fresh, grated 5 ml (1 tsp) lime zest 3 ml (3/4 tsp) table salt 2 sprays cooking spray 500 g (1 pound) uncooked boneless, skinless chicken breast, pounded thin, cut crosswise on the diagonal into 16 strips In a medium bowl, whisk together coconut milk, cilantro, sugar, curry paste, ginger, lime zest and salt until blended; set 250 ml (1 cup) of coconut milk mixture aside for dipping sauce. Transfer remaining coconut milk mixture to a resealable plastic food storage bag (or shallow glass container with cover). Add chicken to bag (or container), seal and turn to coat; refrigerate at least 1 hour or up to 3 hours. Meanwhile, soak sixteen 45 cm (18-inch) wooden skewers in water (to prevent scorching). Preheat broiler. Line a broiler pan rack with nonstick aluminum foil (or use a nonstick baking sheet coated with cooking spray). Remove chicken from marinade; discard marinade. Thread one piece of chicken onto each skewer and place on prepared pan; coat with cooking spray. Broil, turning once, until chicken is cooked through, about 5 to 6 minutes. Meanwhile, bring reserved sauce to a boil in a small saucepan. Reduce heat and simmer, stirring occasionally, until slightly thickened and reduced to 125 ml (1/2 cup), about 5 minutes. Arrange skewers on serving platter. Spoon sauce into a bowl for dipping. Yields 2 skewers and about 15 ml (1 tablespoon) of sauce per serving. NOTE: Cook the chicken on an outdoor grill or grill pan for attractive grill marks.

7 CREAMY MEXICAN DIP 1 POINTS VALUE 8 SERVINGS PREP TIME: 10 MIN COOKING TIME: 0 MIN LEVEL OF DIFFICULTY: EASY Perfect for a party. Serve with fresh vegetables as well as chips for a total crowd pleaser. 250 ml (1 cup) plain fat-free yogourt, Greek-variety recommended 125 ml (1/2 cups) salsa, hot chipotle variety suggested 175 ml (3/4 cup) avocado, diced 75 ml (1/3 cup) cilantro, fresh, chopped 60 ml (1/4 cup) red onion, chopped 2 ml (1/2 tsp) ground cumin, or more to taste Garnish 60 ml (1/4 cup) avocado, diced 5 ml (1 tbsp) cilantro, fresh, chopped 15 ml (1 tbsp) red onions, chopped In a medium bowl, stir together yogourt and salsa until blended; stir in remaining ingredients except garnishes. Cover and refrigerate up to 1 day. When ready to serve, transfer to a serving bowl and sprinkle with garnishes. Yields about 60 ml (1/4 cup) per serving. NOTE: This dip combines all those favourite Mexican fl avours like salsa, avocado and cilantro using fat-free Greek yogourt instead of sour cream. It also makes a wonderful topping for tacos or other Mexican foods and then you don t have to set out separate bowls of salsa, sour cream, avocado, cilantro and onion. MOJITOS 3 POINTS VALUES 8 SERVINGS PREP TIME: 10 MIN COOKING TIME: 0 MIN LEVEL OF DIFFICULTY: EASY Fresh lime juice and mint add to the deliciousness of this Cuban cocktail. We saved time by using frozen limeade for the base. 375 ml (12 oz) frozen limeade concentrate, thawed 250 ml (1 cup) mint leaves, fresh, chopped (plus extra for garnish) 3 medium limes, 30 ml (2 tbsp) for juice and 8 wedges for garnish 1 L (4 cups) ice cubes, crushed 250 ml (8 fl oz) rum, light-variety such as white or silver rum (about 250 ml [1 cup]) 500 ml (16 oz) seltzer, cold In a medium bowl, combine limeade concentrate, mint leaves and lime juice. Cover and refrigerate at least 2 hours for mint to infuse its flavour; strain to remove any solids. When ready to serve, run a mint leaf around rim of each glass; fill each glass about halfway with ice. To each glass, add 30 ml (1 ounce) of rum, 45 ml (1 1/2 ounces) of limeade mixture and 60 ml (1/4 cup) of seltzer. Stir in several mint leaves and garnish with lime wedge. Yields 1 drink per serving. NOTE: For a Rosy Mojito, swap thawed frozen cranberry juice concentrate for the limeade (could affect POINTS values). SHRIMP WITH TWO DIPPING SAUCES 4 POINTS VALUES 8 SERVINGS PREP TIME: 10 MIN COOKING TIME: 6 MIN LEVEL OF DIFFICULTY: EASY Buy already-cooked shrimp and you can have this holiday hors d oeuvres ready in minutes. The dipping sauces are both spicy but one s salty and the other s sweet. 1 kg (2 pounds) cooked shrimp, large For the Horseradish Marmalade: 75 ml (5 tbsp) store-bought horseradish 105 ml (7 tbsp) orange marmalade 10 ml (2 tsp) low-sodium soy sauce 15 ml (1 tbsp) water, at room temperature For the Red Pepper Coulis: 1 large sweet red pepper, chopped 15 ml (1 tbsp) chopped red hot chili peppers, mild cherry pepper, or more to taste 2 ml (1/2 tsp) minced garlic 30 ml (2 tbsp) shallots, finely chopped 60 ml (1/4 cup) vegetable broth 1 ml (1/4 tsp) table salt, or more to taste 1 ml (1/4 tsp) tsp black pepper 10 ml (2 tsp) mint leaves, finely chopped, or more to taste Arrange shrimp on a serving platter. In a small bowl, combine horseradish marmalade ingredients. To make red pepper coulis, in a small saucepan, combine red pepper, hot cherry pepper, garlic, shallots and broth. Bring to a boil over medium-high heat and then cook until peppers are tender, about 2 to 4 minutes more. Process mixture in a blender until smooth; add salt, pepper and mint. Pour into a small serving bowl and chill before serving. Yields about 125 ml (4 ounces) of shrimp and about 22 to 30 ml (1 1/2 to 2 tablespoons) of sauce each per serving.

8 CASUAL DINNER PARTY 7 POINTS VALUES SPINACH WITH PARMESAN-BREAD CRUMBS - 1 POINTS VALUE SHRIMP SCAMPI - 5 POINTS VALUES BLACK BEAN BROWNIES - 3 POINTS VALUES SPINACH WITH PARMESAN-BREAD CRUMBS 1 POINTS VALUE 4 SERVINGS PREP TIME: 7 MIN COOKING TIME: 8 MIN LEVEL OF DIFFICULTY: EASY Garlic-and-cheese bread crumbs top tender spinach in this versatile side dish. It s so easy to make, too, thanks to bagged baby spinach. 6 ml (1 1/4 tsp) olive oil, divided 125 ml (1/2 cup) fresh bread crumbs, coarse* 15 ml (1 tbsp) grated Parmesan cheese 2 ml (1/2 tsp) minced garlic 550g (18 oz) spinach, baby leaves, washed and well-drained (about 6 L [24 cups]) Heat 5 ml (1 teaspoon) of oil in a large nonstick skillet over medium heat; add bread crumbs and cook, stirring often, until golden, about 3 minutes. Remove from heat; stir in Parmesan cheese. Spoon bread crumbs into a small bowl; set aside. Heat remaining 1 ml (1/4 teaspoon) of oil in same skillet. Add garlic, cook, stirring, until fragrant, about 30 seconds. Gradually add half of spinach to skillet, tossing mixture and adding more spinach as some of it cooks down. Continue cooking and tossing, until spinach is wilted and tender, about 2 to 3 minutes. Remove from skillet and repeat with remaining spinach. Return cooked spinach to skillet; add salt and toss over low heat. Transfer to a serving bowl and sprinkle with crumbs. Or toss with half of crumbs and sprinkle remaining crumbs over each serving. Yields about 175mL (3/4 cup) of spinach and 30 ml (2 tablespoons) of crumbs per serving. NOTES: *Preferably from crustless French or Italian bread.

9 SHRIMP SCAMPI 5 POINTS VALUES 4 SERVINGS PREP TIME: 20 MIN COOKING TIME: 16 MIN LEVEL OF DIFFICULTY: MODERATE Make this classic Italian recipe at home for a fraction of the fat and calories. It s fantastic, especially when served with bread or pasta to soak up the garlic-butter sauce. 7 ml (1 1/2 tsp) olive oil 2 medium garlic cloves, minced 22 ml (1 1/2 tbsp) shallots, finely chopped 60 ml (1/4 cup) white wine, divided 15 ml (1 tbsp) fresh lemon juice, divided 10 ml (2 tsp) parsley, fresh, minced 5 ml (1 tsp) fresh tarragon, minced 5 ml (1 tsp) thyme, fresh, minced Warm a large skillet over a medium-low heat; add oil and heat until shimmering. Add garlic and cook, stirring constantly, about 1 minute. Add shallots and sauté for 5 minutes. Add 30 ml (2 tablespoons) of wine and 7 ml (1/2 tablespoon) of lemon juice; stir, scrapping bottom of pan with a wooden spoon. Cook, stirring occasionally, until shallots are translucent, about 5 more minutes; allow to cool. In a small bowl, combine shallots, parsley, tarragon, thyme, salt and pepper with softened butter; refrigerate until butter hardens (can be made 1 day ahead). Preheat oven to 250 C (475 F). Using a medium-sized oven-proof casserole dish or skillet, arrange shrimp in a ring, tails up and touching one another for support; place bits of chilled herbed butter around shrimp. Pour remaining wine and lemon juice in bottom of dish. (Or cook in four individual oven-proof dishes as pictured above.) Roast in oven until shrimp turns pink and butter starts to sizzle, about 4 to 5 minutes. Yields about 3 jumbo shrimp per serving. NOTES: Perfect for company, this dish looks great and is easy to prepare especially when assembled in 4 individual oven-proof dishes. Make the butter ahead of time and have your shrimp already cleaned and on ice. When company arrives, just assemble the ingredients in a baking dish (or dishes) and pop in the oven. *You can leave the tails on if you prefer. BLACK BEAN BROWNIES 3 POINTS VALUES 24 SERVINGS PREP TIME: 7 MIN COOKING TIME: 33 MIN LEVEL OF DIFFICULTY: EASY 1 ml (1/4 tsp) table salt 1 ml (1/4 tsp) black pepper, freshly ground 30 ml (2 tbsp) unsalted butter, at room temperature 625 g (1 1/4 pounds) shrimp, jumbo-size, shelled and deveined* Black beans add fiber and moisture to this lightened up version of a dessert classic. They re rich and delicious, full of chocolaty goodness. 2 sprays cooking spray, flour-variety recommended 125 ml (1/2 cup) canned black beans, rinsed and drained 60 ml (1/4 cup) black coffee, strong 125 ml (1/2 cup) unsalted butter 125 ml (4 oz) bittersweet chocolate 4 large eggs 310 ml (1 1/4 cups) sugar 5 ml (1 tsp) vanilla extract 0.5 ml (1/8 tsp) table salt 250 ml (1 cup) all-purpose flour Preheat oven to 180 C (350 F). Coat a 22- x 33 cm (9- x 13-inch) pan with cooking spray; line with aluminum foil and coat foil with cooking spray. In a blender or mini food processor, process beans with coffee until smooth; set aside. In a double boiler over very low heat, melt butter and chocolate. Meanwhile, in a medium bowl, using an electric mixer, beat eggs and sugar until light and fluffy. With mixer on low speed, add melted chocolate to eggs; incorporate well. Add black bean mixture, vanilla and salt; mix well. Add flour; combine thoroughly on low speed. Pour batter into prepared pan and bake until a tester inserted in center of brownies comes out clean, about 25 to 30 minutes. Remove pan to a cooling rack. After 10 minutes, remove brownies from pan by pulling up on foil and placing brownies on cooling rack to cool more. Cut into 24 pieces and serve. Yields 1 piece per serving. Cool completely. Yields 1 cookie per serving. NOTES: Customize this basic recipe with instant espresso or a teaspoon of cinnamon.

10 ENTERTAINING BONUS 0 POINTS VALUES SPINACH-PARMESAN DIP - 0 POINTS VALUES CREOLE-STUFFED MUSHROOMS - 0 POINTS VALUES PEPPER AND MUSHROOM KABOBS WITH A YOGOURT-DILL DIP - 0 POINTS VALUES SPINACH-PARMESAN DIP 0 POINTS VALUES 8 SERVINGS PREP TIME: 10 MIN COOKING TIME: 0 MIN LEVEL OF DIFFICULTY: EASY You have to love a zero POINTS value dip that not only livens up crudités but also doubles as a fabulous finishing sauce for grilled chicken or pasta. 250 g (1/2 pound) spinach, cooked and drained 250 ml (1 cup) tomato, chopped 250 ml (1 cup) basil, fresh 1 ml (1/4 tsp) crushed red pepper flakes 75 ml (5 tbsp) grated Parmesan cheese Combine all ingredients in a food processor or blender; process to desired consistency. Yields about 45 ml (3 tablespoons) per serving. NOTES: We recommend a high quality cheese such as Parmigiano-Reggiano for the best fl avour.

11 CREOLE-STYLE STUFFED MUSHROOMS 0 POINTS VALUES 12 SERVINGS PREP TIME: 15 MIN COOKING TIME: 20 MIN LEVEL OF DIFFICULTY: MODERATE Serve these gorgeous stuffed mushrooms at your next party. They re an easy crowd-pleaser. 1 spray olive oil cooking spray 500 g (1 pound) button mushrooms, about 24 large mushrooms 5 ml (1 tsp) olive oil 60 ml (1/4 cup) onion, chopped 60 ml (1/4 cup) sweet red pepper, chopped 190 g (10 oz) chopped frozen spinach, thawed and drained 5 ml (1 tsp) Creole seasoning, or Cajun seasoning 1 ml (1/4 tsp) ground turmeric 2 1/2 slices whole-wheat bread, chopped into bread crumbs Preheat oven to 180 C (350 F). Lightly coat a jelly roll pan with cooking spray. Remove mushroom stems from caps and finely chop stems; reserve caps and set aside. Heat oil in a large skillet over high heat. Sauté mushroom stems, onion, pepper and spinach until tender, about 5 minutes. Remove skillet from heat and stir in remaining ingredients until well-combined. Stuff each mushroom cap with 30 ml (2 tablespoons) of filling mixture. Place mushrooms, stuffed sides up, on jellyroll pan. Bake, uncovered, 15 minutes; serve warm. Yields 2 mushrooms per serving. (Note: The mushrooms can be stuffed in advance, covered, refrigerated and then baked later in the day to save on last minute preparation time.) PEPPER AND MUSHROOM KABOBS WITH A YOGOURT-DILL DIP 0 POINTS VALUES 8 SERVINGS PREP TIME: 10 MIN COOKING TIME: 10 MIN LEVEL OF DIFFICULTY: EASY Set out a platter of these skewers and the crowd will go wild. They re served with a creamy garlic-dill dip for fantastic flavour. 1 small garlic clove 0.5 ml (1/8 tsp) table salt 5 ml (1 tsp) fresh dill, minced 60 ml (1/4 cup) fat-free sour cream 125 ml (1/2 cup) plain fat-free yogourt, Greek-variety recommended 3 medium sweet red peppers, or 1 each red, yellow and green pepper 16 small cremini mushrooms, or white mushrooms, cleaned and trimmed 2 sprays olive oil cooking spray 1 ml (1/4 tsp) table salt 1 ml (1/4 tsp) black pepper To prepare dip, mash garlic and.5 ml (1/8 teaspoon) of salt together in a small serving bowl with a serrated spoon or a utensil with a sharp edge. Stir in dill, sour cream and yogourt; set aside. Preheat grill to high. To prepare kabobs, core and seed each pepper; cut each into 8 chunks. Arrange 3 pieces of pepper and 2 mushrooms on each of eight 30 cm (12-inch) metal skewers. Lightly coat kabobs with cooking spray; season with salt and pepper. Grill kabobs until peppers are tender and lightly browned, about 5 minutes per side. Serve kabobs with dip. Yields 1 kabob and about 22 ml (1 1/2 tablespoons) of dip per serving. NOTES: For even more fl avour, stir 5 ml (1 teaspoon) of freshly minced chives into the dip.