Chicken Salad Spread
1⁄4 cup light mayonnaise
1⁄4 cup light sour cream
1tablespoon chopped onion
1tablespoon fresh parsley, if desired
1⁄8 teaspoon salt
1⁄8 teaspoon pepper
1cup cubed cooked chicken breast
2⁄3 cup seedless red grapes
Place all ingredients in blender jar in order listed. Cover and blend at STIR, pulsing 3 to 4 times, about 5 seconds each time, until chicken is chopped and mixture is thoroughly combined.
Yield: 11⁄4 cups; 5 (1⁄4 cup) servings.
Per serving: About 118 cal, 10 g pro, 6 g car, 6 g fat, 28 mg chol, 175 mg sod.
Open-Faced Ham and Cheese Melts
1tablespoon water or
1cup cubed
1tablespoon Dijon mustard
2chunks
1green onion, cut in
2tablespoons sliced water chestnuts, drained
6slices Italian bread, lightly toasted
6slices tomato, if desired
3⁄4 cup shredded fat- free or
Place water, ham, mustard, green pepper, green onion, and water chestnuts in blender jar in order listed. Cover and blend at CHOP, pulsing 1 to 2 times, about 3 seconds each time, until ham is well chopped and mixture is thoroughly combined; scrape sides of blender jar, if necessary.
Preheat broiler. Top each bread slide with tomato slice. Spread about 1⁄3 cup ham filling on each sandwich. Top each with about 2 tablespoons cheese. Arrange sandwiches on cookie sheet. Broil 4 to 6 inches from heat about 2 to 3 minutes or until cheese melts.
Yield: 6 servings (about 1⁄3 cup ham filling each).
Per serving: About 134 cal, 10 g pro, 19 g car, 1 g fat, 14 mg chol, 566 mg sod.
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