Pumps It, Inc.

Menu and Recipe Suggestions
SUMMER / SEPTEMBER

Hot Artichoke-Cheese Dip
(Appetizer or Snack)

INGREDIENTS

2 garlic cloves
1 green onion, cut into pieces
1/3 cup (1 1/2 ounces) grated Parmigiano-Reggiano cheese, divided
1/3 cup reduced-fat mayonnaise
1/4 cup (2 ounces) 1/3-less-fat cream cheese
1 tablespoon fresh lemon juice
1/4 teaspoon crushed red pepper
12 ounces frozen artichoke hearts, thawed and drained
Cooking spray
24 (1/2 ounce) slices baguette, toasted

DIRECTIONS

Preheat oven to 400 degrees.

Place garlic and onion in a food processor; process until finely-chopped. Add 1/4 cup Parmigiano-Reggiano cheese and next 4 ingredients (through pepper); process until almost smooth. Add artichoke hearts; pulse until artichoke hearts are coarsely chopped. Spoon misture into a 3-cup gratin dish coated with cooking spray; sprinkle evenly with remaining Parmigiano-Reggiano.

Bake at 400 degrees for 15 minutes or until thoroughly heated and bubbly. Serve hot with baguette.

CALORIES: 126 (24% from fat). FAT: 3.4g (sat 1.3g, mono 0.6g, poly 0.5g). PROTEIN: 5.1g. CARB: 20.8g. FIBER: 2.3g. CHOL: 7mg. IRON: 1.1mg. Sodium: 334mg. CALC: 59mg.

SERVINGS: 12 (serving size — 2 1/2 tablespoons dip and 2 baguette slices)

Recipe from Cooking Light, September, 2008.

Thai Coconut Curry Shrimp with Sauteed Snow Peas and Rice
(Main Dish)

INGREDIENTS

1 teaspoon canola oil
1/2 cup chopped onion
1/4 teaspoon red curry paste (such as Thai Kitchen)
1 teaspoon sugar
12 ounces large shrimp, peeled and deveined
1/3 cup light coconut milk
2 teaspoons fish sauce
1/4 cup chopped green onions
1 tablespoon chopped fresh basil

DIRECTIONS

Heat oil in a large nonstick skillet over medium-high heat. Add onion and curry paste to taste, and saute 1 minute, stirring occasionally. Stir in sugar, saute 15 seconds. Add shrimp, saute 3 minutes or until shrimp are done, stirring frequently.

Stir in coconut milk and fish sauce; cook 30 seconds or until thoroughly heated. Remove from heat; stir in green onions and basil

CALORIES: 255 (26% from fat). FAT: 7.4g (sat 2.6g, mono 1.8g, poly 1.9g). PROTEIN: 36.1g. CARB: 0.2g. FIBER: 1.1g. CHOL: 259mg. IRON: 4.6mg. Sodium: 740mg. CALC: 111mg.

SERVINGS: 2 (serving size — 1 cup)

Recipe from Cooking Light, September, 2008.

Complete this main course with hot cooked long-grain rice and sauteed snow peas (see below).

Sauteed Snow Peas

INGREDIENTS

1/2 teaspoon canola oil
2 cups trimmed fresh snow peas
1/4 teaspoon salt
1/4 teaspoon crushed red pepper

DIRECTIONS

Heat oil in a large nonstick skillet over medium-high heat. Add snow peas, salt and pepper to pan; saute for 2 minutes or until crisp-tender, tossing frequently with a pair of tongs.

Recipe from Cooking Light, September, 2008.

Dark Chocolate and Cherry Brownies
(Dessert)

INGREDIENTS

Cooking spray
3.4 ounces all-purpose flour (about 3/4 cup)
1 cup sugar
3/4 cup unsweetened cocoa
1 teaspoon baking powder
3/4 teaspoon salt
1/3 cup cherry preserves
1/3 cup water
5 tablespoons butter
1 large egg, lightly beaten
1 large egg white
1/3 cup semisweet chocolate chips
Powdered sugar (optional)

DIRECTIONS

Preheat oven to 350 degrees. Line a 9-inch square baking pan with parchment paper; coat with cooking spray.

Weigh or lightly spoon flour into dry measuring cups; level with knife. Combine flour, 1 cup sugar, unsweetened cocoa, baking powder, and salt in a large bowl; stir with a whisk. Combine cherry preserves, 1/3 cup water, and butter in a small saucepan. Bring to boil. Add preserves mixture to flour mixture; stir well. Add egg and egg white; stir until smooth. Stir in semisweet chocolate chips. Scrape batter into prepared pan.

Bake at 350 degrees for 25 minutes or until a wooden toothpick inserted in center comes out with a few moist crumbs. Cool in pan on wire rack. Cut into 16 squares. Garnish with powdered sugar, if desired.

CALORIES: 155 (31% from fat). FAT: 5.4g (sat 3g, mono 1.4g, poly 0.2g). PROTEIN: 2.2g. CARB: 25.8g. FIBER: 1.1g. CHOL: 23mg. IRON: 1mg. Sodium: 168mg. CALC: 10mg.

SERVINGS: 16 (serving size — 1 square)

Recipe from Cooking Light, September, 2008.