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

Lemon Chicken and Rice with Artichokes

This is an old favorite that we first enjoyed about 8 years ago.  I tore the recipe out of a magazine... still have it... and I suspect it was an issue of Cooking Light.

It is made with instant rice and at various times I have tried to substitute a 10-minute rice and also a regular par-boiled rice.  Neither were successful.  So, I gave up making this as I decided that instant rice was just not worthy... cannot for the life of me recall why now.

I recently resurrected it and cooked it for dinner.  We thoroughly enjoyed it, saving half for leftovers to be reheated in the mike the next evening.  Delicious.

If you like, you can use 1-3/4 cups of chicken broth instead of the water and chicken-flavored bullion cube I use, and you can certainly use cooked chicken breast instead of the convenient Kirkland canned chunk chicken that I love.  Use more or less onion and bell pepper, as your own tastes dictate.  I have tried green pepper and don't care for it in this dish, but orange or yellow would be fine.  And don't forget that instant rice now comes in a whole grain variety if you prefer that.

Don't leave out the lemon slices though... they really add a punch of tart flavor and it is wonderful!



Lemon Chicken and Rice with Artichokes
Makes 4 servings, approximately 2 cups each

• 1/2 medium onion, sliced vertically
• 1 large red bell pepper, coarsely chopped
• 2 cups instant (5-minute) rice
• 1/4 cup lemon juice
• 1-3/4 cups water
• 1 chicken-flavored bullion cube
• 1 can artichoke hearts, drained and quartered
• 1 can Kirkland chunk chicken breast, drained (or 8 ounces chicken breast, cooked and cut into 1 inch chunks)
• 4 - 6 slices fresh lemon
• Dashes of salt and pepper
• 4 Tbs shredded parmesan cheese

1. Coat a large frypan with non-stick spray and set over medium heat.
2. Put onion slices and chopped red bell pepper into pan.  Saute till softened about 5 minutes.
3. Add rice, lemon juice, water and bullion cube.  Stir and cover.  Cook approximately 10 minutes till rice absorbs all liquid and is cooked through.
4. Remove lid and stir in artichoke hearts, cooked chicken chunks and lemon slices.  Stir and replace lid.  Cook  about 4 minutes more till artichokes and chicken are heated.
5. Remove from heat and divide amongst 4 plates. 
6. Season with salt and pepper and garnish with 1 Tbs parmesan shreds.

Per serving.
Weight Watchers P+ = 7.
Calories 284; Protein 20g; Carbohydrate 48g; Fat 3g; Fibre 6g.

UPDATE December 5, 2016:

I have recalculated this recipe to use the current Weight Watchers Smart Points formula.

Per serving.
Weight Watchers SP = 8.
Calories 284
Saturated Fat 1g
Sugar 5g
Protein 20g

Saute onions and peppers for a few minutes till soft.

Add rice, lemon juice, water, bullion cube and cover.

Stir in artichokes, chicken and lemon slices.  Replace lid.

Season and garnish with parmesan shreds before serving.



Printable Recipe

Artichoke Hearts and Oranges Salad

I do recall that this recipe came from a post several years ago on the Weight Watchers community forums, but I do not know who put it there.  I am sorry not to give credit where it is due.  The idea is definitely not my own, and I did make some changes...  I used canned mandarin segments instead of cutting up a fresh orange so I didn't have any orange zest to put in it, and I subbed ground fennel for the fennel seeds.  I also used red wine vinegar in place of sherry vinegar.

I know that this is something that appeals to me much more than it does to The Captain... canned artichoke hearts are not his favorite vegetable.   But I couldn't resist the recipe and made up only half of it so that he wouldn't have to eat leftovers!

It is very good.  And quite pretty, too.  Here is the original recipe, as I found it in my file.  And, by the way, The Captain really liked it.

Artichoke Hearts and Oranges Salad
Makes 6 servings

• 2 - 14oz cans artichoke hearts, drained and quartered
• 2 medium oranges, peeled and cut into segments
• 1 Tbs sherry vinegar
• 2 tsp olive oil
• 1 tsp grated orange zest
• 1/2 tsp ground cumin
• 1/2 tsp dried oregano
• 1/2 tsp fennel seeds
• 1/4 tsp salt

1. Combine all ingredients in a medium bowl.
2. Cover and refrigerate at least 4 hours, or overnight.

Per serving.
Weight Watchers P+ = 2.
Calories 61; Protein 2g; Carbohydrate 11g; Fat 2g; Fibre 4g.


Note:
Artichoke hearts and oranges are both considered zero point foods by Weight Watchers, and the only ingredient that does have a P+ value in this recipe is the olive oil.  However, when using ingredients combined into a recipe, WW takes all of the nutrients into consideration when calculating P+ values, so I have done the same here.

Printable Recipe