Home
In this issue
May 24, 2013

Rabbi Tzvi Hersh Weinreb: When I didn't so 'humbly disagree'

Caroline B. Glick: Thank you, Hafez al-Assad

Diana West: From the Brooklyn Bridge to London
Morgan Housel: Why spotting bubbles is so much harder than you think

Environmental Nutrition editors: NuVal labeling to the rescue?

Jewz in the Newz by Nate Bloom : Memorial Day: Jews Serving and KIA in War on Terror; Liberace Bio-Pic; Jew Wins "Survivor"; Shalom, Dr. Brothers; More

The Kosher Gourmet by Emma Christensen: HIDE THESE FROZEN TREATS FROM THE KIDDIES!: Sangria pops; Irish cream pudding pops; mango Lassi pops

May 22, 2013

John Thorne: They launched the 'Arab Spring' but now yearn for the good old days of a strongman

John Rosemond: 'Disciplinary math' adds up to parental successl

Warren Richey: Are prayers before public meetings OK? Supreme Court to decide
Rick Montgomery: Use of ADHD drugs as study aid raises concern on campuses

Brierley Wright, M.S., R.D.: 6 convincing reasons you should keep carbs in your diet

Eoin O'Carroll: Scientists examine nothing, find something

The Kosher Gourmet by Carole Kotkin: This soup is made from one of the great pleasures of spring: A wonderful pairing of rosy color and earthy tang

May 20, 2013

Richard A. Serrano: Is Meir Kahane's assassin now a changed man?

Hannan Adely: Town raises Palestinian flag at City Hall

Melissa Healy: Genetic copies of living people from embryos no longer science fiction
Morgan Housel: When smart investors do stupid things

Sharon Saloman, M.S., R.D.: Hunger games: Eat more, weigh less, without starving

Jewz in the Newz by Nate Bloom : Jews Inducted into Rock Hall of Fame; Anton Yelchin co-stars in New "Trek" film; Kutcher (but not Kunis) visits Israel; Jewish TV Star Praises Jewish Rap Star

The Kosher Gourmet by Cathy Pollak: WARNING: This WALNUT CAKE WITH PRALINE FROSTING, perfect for afternoon coffee, is addicting

May 13, 2013

Rabbi Nathan Lopes Cardozo: Why the giving of the document that would permanently change the world could only be done in desolation

David G. Savage: Church-state, literally? Supreme Court weighing public school graduation in a church

Emily Alpert: Recession dragged down birth rates for less-educated women
Morgan Housel: The deep downside of home ownership

Peter Teffer: Will Dutch police soon be stalking cybercriminals on your computer?

Heidi McIndoo, M.S., R.D.: Meatless 'meat' can have its own set of problems

The Kosher Gourmet by Diane Rossen Worthington: Celebrate! This must-try appetizer is delicate yet has depth of flavor: Corn-Leek Cakes with Caviar, Smoked Salmon and Creme Fraiche

May 10, 2013

Rabbi Berel Wein: Be all that you should be

Caroline B. Glick: The dirty little secret about Israel's Arabs

Mona Charen: Hawking's Moral Calculus: The man and the movement he embraces
Morgan Housel: The biggest retirement myth ever told

Sandi Doughton: Eyes may provide new insight into brain problems

Jewz in the Newz by Nate Bloom : The Great Gatsby's Jewish Ties; Jews in the "Time 100 list" List; People's Most Beautiful Women

The Kosher Gourmet by Linda Gassenheimer: A sweet-hot meal: Pear salsa spices up salmon

May 8, 2013

Peter Ford: Why China is welcoming both Israel's Netanyahu and Palestinians' Abbas

Warren Richey: Obama administration quietly backs out of appeal over new contraceptive mandate

Fred Weir: At Kerry-Putin meeting, US-Russia relations thaw --- a tad
Amanda Paulson: Study reveals sad truths about community colleges

Harvard Health Letters: Evidence weak that zinc, echinacea are beneficial

The Kosher Gourmet by Leela Cyd Ross : Almost too pretty to eat, this colorful salad with Sicilian inspiration will tickle the taste buds and delight your visual sensibility

May 6, 2013

Edmund Sanders and Patrick J. McDonnell: Think Israel's objective in Syria is to weaken Assad or embolden the rebels? Think again

Brian Bennett: Israeli airstrikes may show weakness in Syrian defense

Michael Ollove: Millions of ex-felons, parolees and those on probation are about to be entitled to tax-payer paid health coverage
Karen Kaplan: Most men can skip PSA test for prostate cancer, urologists say

Kimberly Lankford: How to track down a lost life insurance policy

Dream of Mars exploration achievable, experts say

The Kosher Gourmet by Susan M. Selasky: EGGPLANT WRAPS are an easy, sumptuous and scrumptious meal

May 3, 2013

Rabbi Nathan Lopes Cardozo: Human Courage and the Unavoidable, Disturbing Text

Steven Emerson: Attorney General Fights CAIR in Court, Lauds it in Public

Mediterranean diet helps beat dementia: study
Harvard Health Letters: When to be screened for a hearing problem

Jewz in the Newz by Nate Bloom : Iron Man's Jewish Connections; Marc Maron's New TV Show; Martin Landau Grows Up with Israel; Shalom, Allan Arbus

The Kosher Gourmet by Diane Rossen Worthington: A sweet surprise for Mother's Day dessert

May 1, 2013

Jonathan Rosenblum: An Improbable Journey to Orthodoxy

Jonathan Tobin: Blame Obama, Not Israel for Syria Push

Kids, kittens the Same? With employee perks at struggling Internet pioneer Yahoo! it's hard to tell
Halena M. Gazelka, M.D.: Mayo Clinic Medical Edge: What you need to know about implanted pain relief devices

Sandy Kleffman: Artificial kidney offers hope to patients tethered to a dialysis machine

Jessica Shugart: When it comes to math, MRIs may be better than IQs

The Kosher Gourmet by Mario Batali: The celebrated chef on how high-maintenance ASPARAGUS RISOTTO need not be

April 29, 2013

Roy Gutman: Poland's new Jewish museum celebrates life, doesn't revisit Holocaust

Mark Clayton: Terrorism in America: Is US missing a chance to learn from failed plots?

Kim Murphy: Boston Bomber's 'Svengali' Revealed
Morgan Housel: He's rich, smart and old: Listen to him

Thomas Salinas, D.D.S.: Mayo Clinic Medical Edge: The safety of amalgam fillings

Harvard Health Letters: Tomatoes and stroke protection

Pete Spotts: Tiny satellites + cellphones = cheaper 'eyes in the sky' for NASA

The Kosher Gourmet by Diane Rossen Worthington: Swing into spring with lemon cream pie

April 26, 2013

Rabbi Abraham J. Twerski: The world is a mirror

Caroline B. Glick: Time to confront Obama

Clifford D. May: Defense in the Age of Jihadist Terrorism
Kimberly Lankford: New strategies ease pain of paying for long-term care insurance

Howard LeWine, M.D.: Ask the Harvard Experts: Too much ibuprofen?

Sharon Palmer, R.D.: How to feel your best -- with plenty of energy, a healthy weight and optimal mental and physical function -- without driving yourself batty

Jewz in the Newz by Nate Bloom: Jewish Major Leaguers, 2013; New Movies and Comedy Show; Shalom, 'Lumpy' (Leave it to Beaver)

The Kosher Gourmet by Emily Ho : A bright and cheerful salad to herald the warmer months ahead

April 24, 2013

Steven Emerson: Boston Bomber Exposes Islamist Secret

Morgan Housel Admit it: No one has any idea what's going on
Harvard Health Letters: Can you get headaches from headache medication?

Kerri-Ann Jennings, M.S., R.D.: How to easily get more Omega-3s in your diet

Melissa Healy: Pot in a pill: All the pain relief without the smoke

The Kosher Gourmet by Susan Russo: Chipotle Chili Butternut Squash Soup is bold, zesty, hot

April 22, 2013

Ken Dilanian: Counterterrorism's future is unclear

US man departing country arrested on terror charges
Barbara Williams: An unorthodox but growing treatment in a 9-year-old's battle against cancer

P.J. Skerrett, M.D.: How to recognize a good whole grain product

Jewz in the Newz by Nate Bloom: Teen actor Jonah Bobo in New Flick: Hunky James Wolk on Mad Men; Erich Segal's Daughter Writes Prize-Winning Jewish Novel


Jewish World Review

Who needs Chili's when you have these? Recipes for Mexican that taste great and are dietetic!

By Kathy Manweiler


Printer Friendly Version

Email this article


http://www.JewishWorldReview.com | (MCT) Ordering an appetizer at a Mexican restaurant could eat up your calorie allowance for an entire day, according to the Center for Science in the Public Interest.


The watchdog group says an item with ingredients such as fried chips, guacamole, cheese, refried beans and sour cream often contains as many as 2,000 calories. So it's no wonder that lots of Don't Say Diet readers keep requesting lighter versions of Mexican foods.


Today, I'm sharing my recipe for a healthy nine-layer dip.


Refried beans often contain lard, but this recipe uses mashed kidney beans. If you want to kick up the flavor, you could mix some salsa into the beans once they're mashed. I also chose reduced-fat versions of sour cream and cheese.


Plus, I make my own guacamole because some brands of guacamole are high in fat and calories. My guacamole recipe makes more than you'll need for this dip, but you can save the rest for another day or freeze it.


My homemade tortilla chips save more calories and fat grams because they're baked, not fried. These chips taste best when they're served straight from the oven, so if you're not going to eat them all at once, I recommend making the chips in smaller batches.


You can have a serving of my nine layer dip for 225 calories and 7 grams of fat.


KATHY'S NINE LAYER DIP

For dip:


  • 2/3 cup light sour cream

  • 1/8 teaspoon cumin

  • 1/8 teaspoon cayenne pepper

  • 1/8 teaspoon paprika

  • Dash salt

  • 1 16-ounce can of dark red kidney beans, drained and rinsed

  • 3/4 cup sharp Cheddar cheese made with 2 percent milk, finely shredded

  • 1/4 cup sliced black olives

  • 1/4 cup sliced green onions

  • 1 medium tomato, chopped

  • 1 teaspoon chopped fresh cilantro

  • 1/2 cup lighter guacamole (recipe follows)


For chips:


16 6-inch corn tortillas

Cooking spray

Optional seasonings: Salt, chili pepper, cumin, cayenne pepper.


For lighter guacamole:


  • 1 large ripe avocado, peeled and cut in half

  • 1/2 cup light sour cream

  • 2 tablespoons chopped onion

  • 1 or 2 jalapeno peppers

  • 3 tablespoons minced fresh cilantro

  • 1 tablespoon fresh lemon juice

  • 1/2 teaspoon salt

  • 1/2 teaspoon cumin

  • 1/8 teaspoon pepper

  • 1/2 cup tomato, seeded and chopped


To make guacamole: Use rubber or plastic gloves to seed the jalapeno peppers and finely chop them. In a food processor, combine one half of the avocado and the sour cream, onion, jalapeno peppers, cilantro, lemon juice, salt, cumin and pepper. Cover and process until smooth. In a bowl, mash the remaining half of the avocado with a fork. Stir in the pureed avocado mixture and gently fold in tomato.


To make dip: Combine the light sour cream, cumin, cayenne pepper, paprika and salt in a small bowl and mix well. Set aside. Put the beans in a microwave-safe shallow dish and mash them with a stick blender or a fork. Put the dish in the microwave and heat the beans 2 to 5 minutes, or unti hot. Sprinkle half of the cheese evenly over the beans. Spread the guacamole over the cheese. Sprinkle the olives over the guacamole. Spread the sour cream mixture over the olives. Sprinkle the green onions on the sour cream. Put the tomatoes on top of the green onion. Sprinkle the remaining cheese over the tomatoes and top with the fresh cilantro.


To make chips: Cut each tortilla into 8 wedges, put them on a baking sheet and spray them lightly with cooking spray. Sprinkle on salt or other seasonings to taste, then bake the tortilla wedges for 8 to 10 minutes at 350 degrees, or until lightly toasted and crispy. Serve immediately.


Serves 8.


Per serving (1/8 of dip with 16 chips): 225 calories, 35 carb grams, 292mg sodium, 7 fat grams, 5 protein grams, no cholesterol, 5.6 fiber grams

Sign up for the daily JWR update. It's free. Just click here.

To comment, please click here.

© 2008, The Wichita Eagle Distributed by McClatchy-Tribune Information Services