Tofu Spinach Dip, Potato Salad Recipes on Dr Oz, Culinary Institute

Healthy Tofu Spinach Dip & Potato Salad Recipe by Jennifer Stack from the Culinary Institute on Dr. Oz

Dr. Oz invited Jennifer Stack from the Culinary Institute of America on to the show to share kitchen secrets and healthy recipes such as a delicious and nutritious sweet potato ice cream recipe, as well as a tofu spinach dip and healthy potato salad.

Jennifer Stack’s Tofu Spinach Dip Recipe

Spinach dips are an American classic but unfortunately traditional dips are loaded with fat and calories.  Fortunately, Jennifer has some secret ingredient swaps to to turn a traditional spinach dip into a much healthier version.  Jennifer’s secret to her spinach dip is using silken tofu to make it thick and creamy, yet low in fat!  Here are the ingredients and preparation directions that she shared on today’s Dr. Oz

Ingredients :

  • 1 pound of silken tofu
  • 1 ten ounce package of chopped spinach.. Be sure to thaw out the spinach and squeeze dry it.
  • 1 eight ounce can of drained and diced water chestnuts
  • 1/2 chopped yellow onion
  • 3 chopped garlic cloves
  • 1 tbsp olive oil
  • 3 chopped scallions
  • 1/4 teaspoon of kosher salt
  • 1/2 tsp of ground black pepper
  • 1 tablespoon of fresh lemon juice
  • 1/2 teaspoon of reduced sodium Worcestershire sauce

Preparation Directions

  1. Add the 1 tablespoon of olive oil to a pan and heat over medium heat
  2. Add the yellow onions to the pan and cook until they soften
  3. Add in garlic and cook until the garlic is golden brown.  Be sure to not burn the onions.
  4. Blend the onion mixture and silken tofu together.  Season with salt & pepper, lemon juice, and Worcestershire sauce
  5. Add spinach, chopped scallions, and diced water chestnuts and blend
  6. Serve the tofu spinach dip in a whole grain bread bowl.
  7. Serve with the bread that you tore out to make the bread bowl or use veggies like bell pepper, celery, or or carrot sticks.

That’s all there is to making a healthy spinach dip that is low in calories and fat.Potato Salad Recipe Using TofuPotato Salad is a delicious treat used by many, but it’s very easy to overdo it and totally forget portion control.  Jennifer Stack (chef from the Culinary Institute of America) shared this healthier alternative that allows you to enjoy potato salad without the guilt!  Instead of using potatoes, Jennifer uses Lupini Beans (you can also use any large white bean).  The beans are high in fiber and gives a similar taste as potatoes!  Here is the recipe that Jennifer shared with the audience and viewers at home on today’s (July 16, 2013) Dr. Oz show.Ingredients :

  • 4 cups of fully cooked lupini beans (you can substitute any large white beans instead of lupini beans).  When purchasing your lupini beans make sure you get the kind that is cooked in a brine mixture and not a package that is dried! Also rinse them well and cooked until soft before preparing the mixture below.  It should take approximately 30 minutes to cook the lupini beans until soft.
  • 2 diced celery stalks
  • 5 finely chopped sweet gherkin pickles
  • 1/2 cup of silken tofu
  • 1/2 cup of chopped red onion
  • 2 tbsp of chopped parsley
  • 2 tbsp of cider vinegar
  • 2 chopped hard boiled eggs
  • 1/4 tsp kosher salt
  • 1/2 tsp black pepper

Preparation directions :

  1. Using a large bowl, mix up the cooked lupini beans with red onion, parsley, pickles, and eggs.
  2. In another bowl mix the silken tofu, salt, pepper, and vinegar.
  3. Drizzle the tofu mixture over the bean mixture and blend evenly.

If you decide to use any other large bean besides lupini beans you should soak the beans overnight.  The next day (with the beans covered by 2 inches of water) bring to a boil with a tspn of kosher salt.  Then lower heat and simmer for 20 minutes.

How many calories did you save?

  • Traditional potato salad contains 179 calories & 10 grams of fat
  • Jennifer Stack from the Culinary Institute’s version contains 81 calories and 1.4 grams of fat

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