Banana Cinnamon Microwave Muffins

Lately I am obsessed with these  Microwave Muffins .  They are such a filling treat for only 2 P+ and there are so many fun and tasty ways to make them.  And,  I have done some experimenting and found they can be made with spelt, whole wheat or even white flours.

Normally I would make them 2 at a time but today I decided to make just one for me, as The Captain was otherwise occupied with a huge, gooey, fattening cinnamon roll...  so I halved the basic ingredients, and then used even less mashed banana. 

Why?  Well, bananas have more calories than pumpkin or applesauce, which are what I have used when making other versions of these muffins.  So, to keep the P+ count to 2, I reduced the amount of mashed banana to 1/8 cup in this individual serving.  It was plenty and quite tasty!

  

Banana Cinnamon Microwave Muffins
Makes 1 serving

• 1/8 cup mashed banana
• 1 Tbs organic spelt flour
• 1 egg white
• 1 packet Splenda
• 1/4 tsp baking powder
• 1/2 tsp cinnamon 

1. Spray a small microwave-safe bowl or mug with non-stick spray.
2. Mix ingredients well and place in bowl.
3. Cook on HIGH in microwave oven for 2 minutes.
4. Leave cool about 5 minutes in the dish, then turn out and leave another 5 minutes before serving.
5. Top with yogurt, fruit, nut butters, etc.

Per serving, without toppings.
Weight Watchers P+ = 2.
Calories 86; Protein 8g; Carbohydrate 13g; Fat 0g; Fibre 2g.

Ingedients mixed and placed in microwave-safe bowl.

After miking, let it rest several minutes to complete cooking.

Put on your favorite toppings and enjoy!

 Printable Recipe

Here are some other versions you may want to try:

Moist Microwave Muffins
(this one has pumpkin)

Chocolate Microwave Muffins

Applesauce Microwave Muffins

Banana Yogurt Parfait with Maple-Oat Topping

Sometimes it's nice to toast oats and have them as a crunchy topping.  Here is a sweet little twist to a yogurt parfait and it makes a nice, wholesome and filling breakfast.

The recipe comes from the Carb  Lovers Diet.  They consider it one serving but it makes a very generous 1-1/2 cups and contains close to 400 calories.  That is way too much for me so I am callling it 2 servings and displaying their nutritional data as such, too.

You can easily divide the ingredients in half.  And, if you don't have maple syrup, use  your favorite pancake syrup, or even honey.  A sprinkle of cinnamon on the top is nice too.



Banana Yogurt Parfait with Maple-Oat Topping
Makes 2 servings

• 6 tablespoons old-fashioned rolled oats
• 1 tablespoon pure maple syrup
• 3/4 cup plain Greek low-fat yogurt
• 1 banana, sliced

1. Heat a nonstick skillet over medium heat.
2. In a small bowl, combine oats and maple syrup; add oat mixture to pan, and cook 2 to 3 minutes. 
3. Place yogurt in a bowl and top with banana slices and toasted oats.

Per serving.

Weight Watchers P+ = 5.

Calories 190;  Protein: 10g; Carbohydrate 33g; Fat 3g; Fiber3g.

Place yogurt and cut banana in bowls.

Mix oats and syrup, then toast in non-stick pan.

Top banana and yogurt with the oats and a dash of cinnamon.



Printable Recipe

Diner-Style Dinner... Less the Fat and Calories

I am a big fan of eating traditional breakfast foods at dinner time.  For some reason, I find items such as pancakes, waffles, and eggs very comforting and love to use them in preparing homey meals. especially when the weather is wet and stormy.

I baked a few red potatoes a couple of days ago, to have them on hand and ready to use during this rainy, windy weather we are having right now.  Tonight I decided to heat them up with some eggs and make a tasty diner-style meal.... but without all the traditional diner-style fat!

You could add a bit of chopped onion or peppers if you like.  I used some spinach, but mostly for color.  I always keep a bag of real crumbled bacon on hand in the fridge.  It adds really nice flavor to so many dishes. 

You might also want to add a second egg to each plate, for another 2P+ each.  That would make a hearty meal, indeed.  And you could always have it for breakfast, if you like!



Eggs with Baked Hash Browns
Makes 2 servings

• 2 medium-sized potatoes, already baked and cooled
• 1 Tbs crumbled bacon
• handful of spinach leaves, chopped
• 2 whole fresh eggs
• 1/2 ounce of low fat cheddar cheese, grated
• Salt and pepper to taste

1. Cut the potatoes into large chunks and place in a microwave safe dish. 
2. Add the crumbled bacon and spinach, and stir altogether.
3. Put in the microwave oven and cook on HIGH for 3 minutes.
4. In the meantime, fry the eggs in a saucepan, till done to your liking.
5. Divide the potato mixture between 2 plates, and top with an egg and half the grated cheese.
6. Season with salt and pepper.

Per serving.
Weight Watchers P+ = 6.
Calories 220; Protein 12g; Carbohydrate 26g; Fat 8g; Fibre 2g.

Printable Recipe

Chicken a La Laughing Cow Over Pasta

Here is a quick and tasty, satisfying lunch for one.  Or, add a salad alongside, and it could be dinner.

I had half a can of my favorite Kirkland chicken breast in the fridge and so put it together with some pasta, Laughing Cow cheese wedges, and a whole fresh tomato.  The Captain thoroughly enjoyed it for his lunch.

You could easily substitute 3 - 4 ounces of cooked chicken breast, cut into chunks.



Chicken a La Laughing Cow Over Pasta
Makes 1 serving

• 2 ounces dry weight whole wheat pasta
• 1/2 can Kirkland chunk chicken breast
• 2 Laughing Cow cheese wedges
• 1 whole tomoto, cut into small chunks
• Dashes of salt and pepper.

1. Cook the pasta according to package directions.  Drain it welll, and then put the cooked pasta back into the saucepan over medium heat.
2. Add the chicken, cheese wedges and tomato chunks.
3. Stir continuously until most the cheese has melted and coated the other ingredients.
4. Remove to a serving plate and season with salt and pepper.

Per serving, including pasta.
Weight Watchers P+ = 10.
Calories 409; Protein 34g; Carbohydrate 49g; Fat 8g; Fibre 7g.

If you are using a different pasta, here is the N.I. for the sauce alone:

Per serving, without pasta.
Weight Watchers P+ = 5.
Calories 409; Protein 26g; Carbohydrate 8g; Fat 7g; Fibre 1g.

Tasty and quick.  Filling and Nutritous!

Printable Recipe

A New Twist on French Toast

I really like French toast and am constantly trying new recipes for it.  Today my mouth was watering for some at breakfast time but I didn't have any milk in the fridge and I didn't feel like rooting around in a food locker for a tetra pak of Almond Breeze.

I did, however, have vanilla yogurt in the fridge so I decided to experiment wiht it, using it in place of the milk that I would normally mix with an egg to make the mixture that I dip slices of bread into to make French toast.  It worked very well and I will be doing more experimenting with other kinds of yogurt in the future, especially fat free because that is what I normally use.

French Toast with a Twist
Makes 2 servings

• 4 slices whole grain bread of your choosing
• 1/4 cup vanilla yogurt
• 1 whole fresh egg
• dash of cinnamon

1. Mix together the yogurt, egg, and a dash of cinnamon in a bowl that is wide enough to lay a bread slice into, flat.
2. Lightly coat a frying pan with non-stick spray and set over MEDIUM-HIGH heat.
3. Lay a slice of bread on the yogurt/egg mixture and then flip it over and coat the second side.
4. Place in the pan on the stove and cook a couple of minutes till golden, flip and cook second side.
5. Remove the cooked bread to a serving plate and cover to keep warm.
6. Coat and cook the rest of the bread in the same manner. You may need to spray pan again with non-stick spray between slices.   Make sure to do this away from the hot stove.
7. Place 2 slices of French Toast on each plate and sprinkle them with a bit more cinnamon.
8. Serve with your favorite syrup or with fruit preserves.

Per serving, not including syrup or preserves.
Weight Watchers P+ = 6.
Calories 240; Protein 10g; Carbohydrate 38g; Fat 5g; Fibre 1g.

Note:
The nutritional information and number of Points Plus will varying depending on the bread and yogurt you select.



Printable Recipe



Peanut Butter and Banana Oats

Is there anything better that a hot, creamy oatmeal breakfast on a cool and rainy Fall day?  Comfort food for sure.

I made a rather large batch of oats for the 2 of us this morning and even after a 90 minute walk, we were sustained till noon.  I think it was the peanut butter.  If you want a single serving, these ingredients can easily be halved.  Leave out the Splenda if you don't care for sweet oatmeal.



Peanut Butter and Banana Oats
Makes 2 hearty servings

• 3/4 cup old fashioned oats
• 2-1/4 cups water
• 1 medium banana, mashed
• 1 Tbs peanut butter (I love chunky the best)
• 2 packets Splenda, optional
• yogurt or milk for topping
• dash of cinnamon

1. Put water in a medium saucepan with lid and set over HIGH heat till it boils. 
2. Add the oats, stir and replace lid.  Turn heat to LOW and simmer till oats are cooked, about 6 minutes.
3. Turn off heat, stir in mashed banana and peanut butter.  Replace lid and let rest for another few minutes.
4. Stir in Splenda, if using, and divide oat mixture between 2 serving bowls.
5. Add a bit of yogurt or milk of choice and a sprinkling of cinnamon.

Per serving, not including yogurt or milk.
Weight Watchers P+ = 6.
Calories 217; Protein 6g; Carbohydrate 36g; Fa6t g; Fibre 5g.

Mash the banana before you put the oats on to cook so it will be ready when you need it.

Add the peanut butter and banana to the cooked oats, stir and then let rest a few minutes with the lid on the saucepan.

The Captain likes his with a bit of milk on top.



Printable Recipe

Do You Know My Friends LUNA and CLIF?

On Monday I received a really nice and colorful surprise.... a box full of LUNA bars, CLIF bars and CLIF SHOT BLOKS... to sample and review.

There were 3 LUNA bars:

• Lemon Zest
• Nutz Over Chocolate
• Chocolate Peppermint Stick

And 4 CLIF bars:

• Peanut Toffee Buzz
• Coolmint Chocolate
• Chocolate Chip
• Black Cherry Almond

And 4 CLIF SHOT BLOKS:

• Cran-razz
• Citrus
• Margarita
• Mountain Berry

I was so excited to try them all, I had a tough time deciding where to start... but it was teatime on board The Goodship Lollipop just about the time I was opening the box, so The Captain poured us each a cup of spicy chai, and I opened up the Nutz Over Chocolate LUNA bar and cut it in half.



We savored every little bite, along with our tea.  Lovely!  I really like LUNA bars because they are not too sweet, and are full of organic, natural ingredients that I know are good for us.  They make a wholesome,  really delicious snack between meals, and satisfy the 'need' for a treat as well.   This bar has 9g of protein and 3g of fibre.  No wonder it is so satisfying.

After dinner, The Captain was wanting a little something, and knowing how much he loves lemon, I decided to open the Lemon Zest LUNA bar.  I cut it in half.

I opted to cut my half up into smaller bits and enjoyed it as a crunchy topping to some vanilla yogurt.

This bar is delightful!  The lemon flavor is very natural and has just the right amount of tang.  This bar also has 9 g of protein and 3 g of fibre.  No snacks needed tonight!

Most of the LUNA bars run around 170 to 190 calories and = WW 5 P+ each.



I was a little apprehensive about trying the CLIF SHOT BLOKS.  I have no experience at all with energy fuels... gus, gels, shots,  or these somewhat odd-looking SHOT BLOKS.  The package was cool in my hand and felt squishy, somewhat like large, very soft, gum drops.



I looked at the CLIF web site and learned that CLIF SHOT BLOKS are made with 95 percent organic ingredients, and they provide an optimum blend of carbohydrates and electrolytes for essential energy and proper muscle function.  Some have caffeine, and one has added sodium.

"Shaped like small cubes, BLOKS taste great and are easy to chew. Plus they’re simple to handle mid-run or mid-ride with their performance-friendly FASTPAK packaging that makes one-handed, on-the-go usage a breeze."

Okay then.  I decided to take a package along on our Tuesday run, so we could try them out to see how they go down while running and how they taste and how they make us feel.  There are 6 BLOKS in a package and each BLOK has about 30 - 35 calories. 

Before we set out, I reached into the goodie box and pulled out the Cran-Razz BLOKS and put the package into a small zip lock bag in my jacket pocket.  Our run was 74 minutes long and I decided we would do run/walk intervals of 9/1.   At the 39 minute point, during our walk break, I handed the package of SHOT BLOKS to The Captain. He opened it very easily and slid the first BLOK into his mouth and then I took one as well.... what a great surprise! 

The BLOK was soft and tasty and it was very easy to chew as I started into my next run interval.  It didn't stick to my teeth at all, as I had feared it might.  It went down very easily and didn't feel cloying or taste sickeningly sweet.  I quite enjoyed it and The Captain did too.  His favorite candies are gum drops and gummy bears and he said he really liked the BLOK... it reminded him of Turkish Delight.  And although we did both have a sip of water afterward,  neither of us felt like we had to wash the BLOK down with water.

At the 59 minute mark, we both ate another one.  Same good experience.  The BLOKS went down easy, tasted great and neither of us felt any ill effects stomach-wise, which I do know is a problem for some runners with some energy fuels.

Normally when we finish a run of this duration or more, I am ravenous afterwards... can hardly wait to get a nutritious snack down.  But today, I didn't feel that way.  I am sure it was because the BLOKS gave me just enough sugar and sodium and potassium to take the edge off as I ran and then completed my cooldown walk and stretches.  We are definitely going to be trying CLIF SHOT BLOKS on our longer runs as we go forward with our half marathon training.  And I am excited about all the other flavors, too.

Most of the BLOKS are 33 to 35 calories each and = WW 1  P+ each.

We have been eating and enjoying CLIF bars for several years. I usually buy them by the case when they are on sale at a local grocers... and I always buy the same flavor, Crunchy Peanut Butter.  At about 250 calories, CLIF bars are almost a meal in themselves.  I always have some in the glove box of the car, and I take them along on long walks, bike rides, and hikes.  They are a handy, filling, and nutritioius snack when we are sailing and have our hands so busy that we couldn't possibly eat a regular meal. They don't melt and are not sticky.  I am confident in the ingredients and know from years of experience that they will satisfy me for a few hours.  When I am needing food and know that I am not going to get a real meal for some time, I will opt for a CLIF bar.

We opened the Peanut Toffee Buzz CLIF bar on Tuesday evening, for a snack while watching tv. 

I cut it up into several piece so we could take our time with it.

It really gives the Crunchy Peanut Butter a run for its money... not sure, but it could become my new favorite!

Most of the CLIF bars are 250 calories and = WW 7 P+ each.

I hope you will take a few minutes to check out LUNA bars and CLIF SHOT BLOKS and CLIF bars for yourself. 

And thanks to LUNA and CLIF for all of these wonderful samples and for introducing me to the BLOKS - I know that they will be part of our running and working out regimen now, too.

I was given these products to sample and review at no cost to me, but the opinions expressed are 100% my own.

Wasa Crispbread/Flatbread Review and Giveaway

I have been looking forward to writing this post all week!

If you know me at all, or have been reading my recipes, you know that I use Wasa Crispbreads a lot.  I eat them for breakfast, and at lunchtime, and often when I am looking for a filling and healthy snack, I will opt for a piece of Wasa with peanut butter or a wedge of Laughing  Cow Cheese.  We often have Wasa Crispbreads in place of breads and croutons.   I cannot recall the last time I didn't have at least one package of Wasa Crisbpreads in my galley lockers.

When Kelly offerered to send me a few varieties to sample and review I was thrilled. A large package finally arrived on Monday.  And inside, along with a lovely note from Kelly, were 5 packages of Wasa goodies.....  4 different Crispbreads: Whole Grain, Fiber, Multigrain, and Sesame... and a package of Wasa Thin and Crispy Flatbreads, Original flavor.

This is what I read on the Wasa web site about their products:

"Wasa Crispbreads are the healthy alternative to bread. They have the delicious, crisp texture of a cracker, are made with whole grains and low in fat and they'll leave you feeling satisfied. Wasa Crispbreads form the foundation of a nutritious diet and, when eaten with other nutrient-rich health foods, can help you work toward achieving a healthy diet that is packed with vitamins, minerals, fiber and other nutrients. Available in a variety of flavors, Wasa Crispbreads are versatile, healthy and delicious and can be eaten instead of bread at breakfast, lunch and dinner, or as a light snack. Or use Wasa to replace crackers with soups, salads, or your favorite toppings. When you combine the crunch of Wasa Crispbread with savory spreads, meat, cheese, or fruits and vegetables, the delicious and healthy recipe options are endless."


The Captain and I have thoroughly enjoyed sampling them all week long!  The first thing I did was to figure out the Weight Watchers Points Plus values for each, according to the suggeted serving size. 

Wasa Whole Grain



Whole Grain was the first package we opened because I had not tried them before.  This Crispbread is quite thick and has a definite crunch.  The top is somewhat smooth. Whole Grain is a wholesome and filling combination of whole grain rye flour, water, yeast and salt. I do like the flavor and find that this Crispbread holds up well when the topping is 'wetter'.

Per serving of 1 slice.
Weight Watchers P+ = 1.
Calories 40; Protein 1g; Carbohydrate 10g; Fat 0g; Fibre 2g.

Wasa Fiber

Fiber is the Captain's favorite Wasa.  The texture is a bit softer than the others and it is a bit thinner.  This Crispbread contains the goodness of wheat germ, bran and whole grain rye with a sprinkling of delicious, toasted sesame seeds and oat flakes.  It has a nice, slightly nutty flavor and goes well with all kinds of toppings.

Per serving of 1 slice.
Weight Watchers P+ = 1.
Calories 35; Protein 1g; Carbohydrate 8g; Fat .5g; Fibre 2g.

Wasa Mulitgrain

Multigrain is my favorite of the bunch.  It has an extra-crunchy texture.   It contains four perfectly blended, wholesome grains (rye, wheat, oats and barley), and these Crispbreads are topped with oat flakes and rye bran.  They take a lot of chewing, and I like that!

Per serving of 1 slice.
Weight Watchers P+ = 1.
Calories 45; Protein 2g; Carbohydrate 10g; Fat 0g; Fibre 2g.

Wasa Sesame

Sesame are a lovely pale golden color and they are topped with sesame seeds.  They are a thick and very crunchy Crisbread and the toasted sesame flavor is distinct and delicious.

Per serving of 1 slice.
Weight Watchers P+ = 1.
Calories 60; Protein 2g; Carbohydrate 9g; Fat 1.5g; Fibre .5g.

Wasa Thin & Crispy Flatbread - Original

This was an exciting find for me!  I had not seen these Flatbreads before.  They are very thin and need to be handled with care or they will break easily.  But I do really like them and will definitely be looking for them in the future.  Thin & Crispy Flatbreads are made with just a few simple, all-natural ingredients, delicately seasoned and oven baked for a unique texture. In addition, the "Stay Fresh" packs make them a great on-the-go snack solution.

Inside the Thin & Crispy Flatbreads package.

Unlike the Crispbreads, which are packaged in a single sealed wrapper, the Flatbreads are divided into 2 sealed wrappers.  That way you can easily take one along in your lunch or on a picnic... leaving the other half of the package intact.

Per serving of 2 slices.
Weight Watchers P+ = 2.
Calories 72; Protein 2g; Carbohydrate 12g; Fat 1.5g; Fibre 1g.

One of the main reasons I am such a fan of Wasa is that these products are made with only a few natural ingredients.  They are low in fat, reasonably high in fibre, very tasty, very portable, and easy to store as well. 

When we are out cruising on the sailboat in the summer, I can easily duck down below into the galley and get a package of Wasa and some cheese, or peanut butter, and we have a filling and nutritious meal on the go while underway. 

Or if we have an impromptu get together, which often happens, I can open up some Wasa packages, some cream cheese, a jar of chutney or jelly, and I have a nice snack to offer up...  easy and convenient, and everyone loves them!

Here are some of the ways that The Captain and I enjoyed these Wasa samples this week:

Pear Slices and Laughing Cow Cheese on Fiber

Salmon and Fat Free Miracle Whip on Whole Grain

Cucumber, Tomato, and Laughing Cow Cheese on Thin & Crispy Flatbreads

Peanut Butter and Honey on Fiber

Peanut Butter and Banana ... and Nutella and Banana, both on Muligrain

Laughing Cow Cheese with Crumbled Bacon on Sesame

Canned Pumpkin with Splenda and Spices with Laughing Cow Cheese on Sesame

Mulitgrain and Fiber crumbled on top of Tomato Soup

Homemade Guacamole, Tomato, and Crumbled Bacon on Fiber

If you would like to try these 5 Wasa products yourself, you can!  Kelly has graciously offered to send one of my lucky readers, a gift box of the same 5 Wasa products she sent me to review.... the 4 Crispbreads: Whole Grain, Fiber, Mulitgrain, Sesame, and the Thin & Crispy Flatbreads, Original Flavor.  You will receve 5 full-size packages of the Wasa products - the same ones you would buy yourself at your favorite grocery store.

Here is how to enter:

You must be a follower of this blog through the Google Friend Connect function on the right hand size of the screen, and leave a comment on this post that you are a follower. You do not have to have a blog of your own but you will have to create a Google account if you do not already have one.  This only takes a couple of minutes.  This is the only mandatory entry and must be completed or none of the others will be counted.

If you want to get additional entries to this giveaway you can do any/all of the following and leave me a separate comment on this post for each that you do:

• follow @WeCanBegin2Feed on Twitter, and tell me your Twitter name in your comment
• Tweet this giveaway and include @WeCanBegin2Feed and @Wasa-NA in your Tweet and tell me in a comment that you did
• Blog about this review and giveaway and leave the link in a comment
• Visit the Wasa web site and tell me, in a comment, about something interesting you found there.

That gives you a possibility of having 5 entries into this giveaway.

It is open to residents of Canada and the U.S.  You have until Monday, November 22nd at 10 p.m. Pacific Standard Time to enter. I will be choosing a winner via a random number generator and announcing the winner in a blog post on Tuesday. 

Good Luck!

Even though I was given these 5 Wasa products to review at no cost to me, the opinions expressed are 100% my own.

Easy Homemade Guacamole

We love guacamole!  The more garlicky, the better.

Whenever we have a nice, firm but ripe avocado in the galley, I use at least part of it in making up this tasty guacamole.

There are lots of guacamole recipes floating around and I think most of them have way too many ingredients.  I don't care for cumin in my guacamole, or tomatoes, or chopped onion, or peppers.  Mine has only 4 ingredients and comes together very quickly.

I assemble the ingredients in a bowl and then The Captain mashes them together for a couple of minutes, until a chunky, well-blended mixture results.  The smell of the garlic and the lemon or lime juice is wonderful.

Then I put the bowl into a plastic bag and place it into the fridge for half an hour or more, to let the garlic do its magic.

We like to have it spread on Wasa crackers, or enjoy it along with some fresh salsa as a dip for nachos.  It is also very good on omelets or in sandwiches, along with some tomato slices.

Do give it a try.  Don't let the simplicityof the recipe fool you.  It is delicious!  And you can easily double or triple, or even halve the ingredients.  As long as you use these proportions, you can make as much as little as you like.

Creamy Dreamy Guacamole

• 1 medium-large fresh, ripe avocado
• 1 Tbs lemon or lime juice
• 2 cloves garlic
• Salt to taste

1. Wash the avocado and remove the pit and peel  Place the flesh into a mixing bowl.
2. Add the lemon or lime juice to the bowl.
3. Peel the garlic cloves, and then smash and mince them.  Add to bowl.
4. Sprinkle a dash of salt onto the ingredients in the bowl.
5. Mash and blend the ingredients altogether until mixed but still a bit chunky.
6. Refrigerate for at least half an hour to let flavors meld.

The Points Plus count this dish relies completely on the weight of the avocado in it.  For these calculations, I am assuming that the net weigh of avocao flesh used to be 6 ounces.

Per complete recipe.

Weight Watchers P+ = 8.

Calories 289; Protein 4g; Carbohydrate 17g; Fat 26g; Fibre 9g.

If you do have leftovers, store them in the fridge for up to 2 days.  If the guacamole turns a bit brown from oxidization, just stir it again before eating.

This avocado is at its peak.

Put all ingredients into a bowl...

and mash till just chunky.



Printable Recipe

Hot Crab and Artichoke Dip

This  has been one of our favorite appetizers for many years...  today I had a few leftover, canned artichoke hearts that I wanted to use up, so I made up a small batch for our lunch.  It is as good as I remembered, and a nice way to get something light and warm into the belly on a cool, Fall day.

If you happen to have fresh crab, use it certainly, but the canned version is just fine with these other, flavorful ingredients.  Enjoy with your favorite crackers or even chips.  Today we had Wasa Light Rye and Finn Crisp Mulitgrain. 

The Captain and I split this, and ate the whole thing for lunch. It would also be a good amount for appetizers for 4 to 6 people, with smaller crackers.  The ingredients are easily doubled if you want more.  Leftovers can be refrigerated and reheated the next day.



Hot Crab and Artichoke Dip
Makes about 1-1/2 cups

• 1 small can crab, drained, approximately 4-1/2 ounces net
• 3 canned artichoke hearts, roughly chopped
• 6 Tbs lite parmesan cheese shreds
• 3 Tbs fat free Miracle Whip

1. Mix all the ingredients together and put in a microwave save dish.
2. Microwave on HIGH for 4 minutes to heat till bubbly.
3. Serve while still hot as a dip or spread.

Per complete recipe, not including crackers.
Weight Watchers P+ = 8.
Calories 314; Protein 42g; Carbohydrate 18g; Fat 8g; Fibre 4g.

Hot and gooey, right out of the mike.

Wasa light rye and Finn Crisp mulitgrain crackers.

Piled on a Wasa cracker... you can dip it if your prefer.



Printable Recipe