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Category: Appetizers & Snacks

Cold Artichoke Starter

Cold Artichoke Starter

2 large artichokes, about 10 ounces each
1/4 C. white wine vinegar
1 tsp. mustard seeds
1/2 tsp. whole peppercorns
water
2 shallots, minced
1/2 C. finely chopped flat-leaf parsley
1/3 C. finely minced fresh herbs — all or 1 or the following: chervil, dill, thyme, or tarragon
1 tsp. capers, rinsed
1 small clove garlic, minced
juice and grated zest of 1 lemon
1 T. olive oil
freshly ground pepper

Remove coarse outer leaves from artichokes and trim stems flush with the base. Using a sharp knife, cut off top third of each artichoke. Trim thorny tips from remaining leaves and rinse under running cold water.
Place artichokes side by side in a pot just large enough to hold them securely. Add vinegar, mustard seeds, and peppercorns to the bottom of the pot. Fill with water to come about half way up the sides of the artichokes. Cover and bring to a boil over high heat.
Reduce heat and simmer, partially covered, until artichoke bottoms are tender when pierced, about 35 minutes. Drain. Transfer artichokes to a small metal pan and place in freezer for about 15 to 20 minutes, until chilled. Or, cover and refrigerate artichokes until the next day. In a small bowl, combine the shallots, parsley, herbs, capers, garlic, lemon juice, lemon zest, and olive oil. Using a sharp knife, cut chilled artichokes in half lengthwise. Remove sharp-pointed inner leaves and scoop out the fuzzy centers. Set each half on a salad plate and top with an equal portion of the shallot mixture and season with pepper.

Yield: 4 servings
Calories: 72
Fat: 4g
Fiber: 4g

Bacon-Wrapped Shrimp

Bacon-Wrapped Shrimp

8 ounces cooked Canadian-style bacon, cut in 12 slices
12 medium shrimp, shelled and deveined
1 medium red bell pepper, seeded and cut into 12 strips
1 T. + 1 1/2 tsp. reduced-sodium teriyaki sauce
1 T. + 1 1/2 tsp. low-sodium chili sauce
1 T. hoisin sauce

Place bacon on rack; cover with paper towel. Microwave on High 1 minute; pat dry on paper towel. Let cool slightly. Wrap one shrimp and one pepper strip in each piece of bacon; secure with wooden pick. Place in 11 x 7″ baking dish. Repeat with remaining bacon, shrimp and bell pepper. In small bowl, combine the teriyaki, chili and hoisin sauces with 2 T. water; pour over shrimp. Cover and refrigerate 2 hours, turning once. Uncover and microwave on High 3-4 minutes, until shrimp are cooked through. Let stand 5 minutes before serving.

Yield: 2 servings
Calories: 276
Fat: 8g
Fiber: 0g

Pumpkin Chocolate Chip Muffins

Pumpkin Chocolate Chip Muffins

2 1/4 C. all-purpose flour
1 pkg Jello sugar-free instant vanilla pudding mix — (4 serving size)
1/4 C. Brown Sugar Twin
2 T. pourable Sugar Twin
2/3 C. Carnation nonfat dry milk powder
1 T. pumpkin pie spice
1 tsp. baking powder
1/2 tsp. baking soda
1/4 C. (1 ounce) mini chocolate chips
1/4 C. (1 ounce) chopped walnuts
2 C. (one 15-ounce can) pumpkin
1 egg or equivalent in egg substitute
3/4 C. Yoplait plain fat-free yogurt
1 T. & 1 tsp. vegetable oil

Preheat oven to 350º F. Spray a 12-hole muffin pan with butter-flavored cooking spray or line with paper liners. In a large bowl, combine flour, dry pudding mix, Brown Sugar Twin, dry milk powder, pumpkin pie spice, baking powder, and baking soda. Stir in chocolate chips and walnuts. In a small bowl, combine pumpkin, egg, and yogurt, and the vegetable oil. Mix gently to combine. Add pumpkin mixture to flour mixture. Mix just until combined. Evenly divide batter among prepared muffin wells. Bake for 25 to 35 minutes or until a toothpick inserted in center comes out clean. Place muffin pan on a wire rack and let set 5 minutes. Remove muffins from pan and continue cooling on wire rack.

Yield: 12 servings
Calories: 172
Fat: 6g
Fiber: 2g

Shrimp in Spicy Garlic Sauce

Shrimp in Spicy Garlic Sauce

1 1/2 pounds peeled and deveined large shrimp
olive oil cooking spray
3 T. olive oil
9 large cloves garlic, minced
1 tsp. crushed dried red chile peppers
1 tsp.Spanish paprika
2 T. minced parsley

Preheat oven to 450°F. Rinse shrimps and pat dry with paper towels. Lightly coat a large shallow ovenproof casserole with cooking spray. Arrange shrimps in the casserole in a single layer. Lightly coat with cooking spray and drizzle with olive oil. Sprinkle with garlic, chile peppers, and paprika. Bake for 5 minutes, until shrimps are pink and cooked through. Remove from oven and sprinkle with parsley. Serve warm with toothpicks for spearing the shrimps.

Yield: 12 servings
Calories: 92
Fat: 4g
Fiber: 0g

Nacho Popcorn

Nacho Popcorn

4 quarts air-popped corn
refrigerated butter-flavored cooking spray
2 tsp. ground cumin
2 tsp. garlic powder
2 tsp. onion powder
2 tsp. Worcestershire sauce
1/4 tsp. Tabasco (optional)

Preheat oven to 300°F. Spread popped corn in a large baking pan. Lightly coat with cooking spray. Toss and coat again. Combine cumin, garlic powder, and onion powder. Sprinkle over popcorn. Toss to coat evenly. Drizzle with Worcestershire sauce and Tabasco (if using). Toss again. Bake for 10 minutes, tossing once. Wrap tightly in a pouch made from a double sheet of heavy-duty aluminum foil if not eating immediately.

Yield: 12 servings
Calories: 45
Fat: 1g
Fiber: 2g

Fat-Free Toasted Tortilla Chips

Fat-Free Toasted Tortilla Chips

4 6-inch (15 cm) fat-free flour tortillas
juice of a large fresh lime, strained
chili powder or cayenne pepper

Preheat oven to 350°F. Cut each tortilla into 8 wedges. Pour the strained lime juice into a clean spray bottle. Lightly mist each tortilla triangle with the juice. If using, sprinkle lightly with chili powder or cayenne pepper. Place close together in a single layer on a large baking sheet. Bake for 10 to 12 minutes, until chips are crisp. Serve warm.

Yield: 4 servings
Calories: 82
Fat: 0g
Fiber: 1g

Cheese and Chile Rolls

Cheese and Chile Rolls

1 large plum tomato, blanched, peeled, seeded and chopped
1 1/2 ounces sharp cheddar cheese, shredded
1/2 medium pickled jalapeno pepper, drained, seeded and minced
4 flour tortillas (6″ diameter)

Preheat oven to 350o F. Line a baking sheet with foil. In small bowl, combine tomato, cheese and jalapeno pepper. Divide cheese mixture evenly among tortillas. Roll tortillas to enclose filling; secure with toothpicks. Place on prepared baking sheet; bake 10-15 minutes, until cheese is melted and rolls are piping hot.

Yield: 4 servings
Calories: 111
Fat: 5g
Fiber: 1g

Stuffed Cherry Tomatoes

Stuffed Cherry Tomatoes

Two 1-pint baskets cherry tomatoes
3/4 C. crumbled blue cheese
3 ounces nonfat cream cheese
2 tsp. minced fresh thyme, or 1 tsp. dried
Fresh thyme sprigs (optional)

Slice 1/4″ off the bottom of each tomato, reserving the bottoms. In a small bowl, combine the cheeses and thyme. Dab about 1/2 tsp. of the mixture on the cut edge of each tomato. Cover each with a tomato bottom. Arrange the tomatoes upside-down (the “dimples” on the stem end will keep them upright) on a large serving tray and garnish with the thyme sprigs (if using). Serve at once, or refrigerate, covered, up to 2 hours (let stand at room temperature 30 minutes before serving).

Yield: 8 servings
Calories: 72
Fat: 4g
Fiber: 1g

Goat Cheese & Herb Stuffed Mushrooms

Goat Cheese & Herb Stuffed Mushrooms

30 Button Mushrooms (2” Diameter)
2 T. Dry White Wine
1 T. Lemon juice
1/2 t salt
White Pepper (or cayenne – optional, for a kick!)
1/2 C Shallots, minced fine
1/4 C Garlic, minced fine
1/4 C Italian Bread Crumbs
3 tsp. Chopped Parsley
3 tsp Chopped Cilantro
1 Goat Cheese, 2 oz log

Preheat oven to 400. Wash mushrooms in bowl of R/T water. Allow mushrooms to soak in water for 15-30 seconds, then remove and let drain in colander. Remove stems and set aside for later use.In a large non-reactive bowl, combine lemon juice, white wine, 1/4 t salt, pinch of pepper (to taste). Place parchment paper on a jellyroll sheet or spray sheet with non-stick spray (Pam). Toss mushroom caps in lemon/wine mixture until well coated and place on jellyroll pan (stem side up). Bake for 17 – 22 minutes until mushroom caps are full of liquid (mushroom liqueur). Transfer caps to a colander (over a bowl) and drain mushroom liqueur) – reserve liquid for later use.Chop mushroom stems in 1/2 to 1/3rd. Spray a large non-stick pan with Pam. Add chopped Mushroom Stems, Garlic and Shallots and sauté over medium heat for 5 – 7 minutes. Add Mushroom liqueur, remaining 1/4 t of salt, and pinch of pepper – cook until nearly dry (6 – 8 minutes). Remove, transfer to a covered bowl and allow to cool to room temperature.Once cooled, transfer mixture to a food processor and pulse 3 – 5 times until mixtures in coarsely ground. Add 1/2 of the bread crumbs, 2 t of each of your fresh herbs (cilantro, parsley) and the goat cheese. Pulse until the mixture is well blended and the mushroom stems are finely chopped.(For topping) Combine remaining bread crumbs, 1 t of each of your herbs (parsley, cilantro).Stuff each mushroom with 1/2 T. of the goat cheese mixture and arrange on a baking sheet (Pam or parchment paper). Dust tops of Mushrooms with topping mixture and bake 10-12 minutes until golden brown.

Yield: 6 servings
Serving Size: 5 Mushrooms

Calories: 107
Fat: 4 g
Fiber: 2 g

Prosciutto with Melon

Prosciutto with Melon

One 2″ wedge honeydew melon
1/2 ounce thinly sliced prosciutto
1 lime wedge

Wrap or drape honeydew with prosciutto; serve with lime wedge.

Yield: 1 serving
Calories: 72
Fat: 2g
FIber: 1g

Baked Chiles Relienos with Tomato Ancho Sauce

Baked Chiles Relienos with Tomato Ancho Sauce

4 medium to large poblano chile peppers
1/2 T. olive oil
2 T. onion, chopped
1/2 C. canned black beans, drained
1/2 C. cooked rice
1/4 tsp. dried oregano
Salt to taste
4 ounces cubed Monterey Jack cheese, divided
2 T. fresh cilantro, finely chopped

For the sauce:
2 medium to large ancho chiles
8 ounces tomato sauce
1/4 C. water
Salt to taste

Roast poblanos under a broiler or over a gas flame until blackened on all sides and shriveled. Place peppers in a large bowl and cover with plastic wrap, allowing peppers to steam for 20 minutes. Carefully remove skin, seeds and membranes from peppers, reaching the inside by making a slit halfway down the side of each pepper. Meanwhile, soak anchos in hot water for 30 minutes. Drain. Remove stems, seeds and membranes from anchos before cutting into small pieces. Add to a blender along with tomato sauce, water and salt and blend until smooth. Reserve ancho mixture. Heat oil in a large skillet over medium heat and add onions. Sauté until translucent, 5-7 minutes. Mash black beans lightly with the back of a fork and add to the skillet along with rice, oregano and salt. Stir and cook until mixture is heated through. Heat oven to 350°. Spray a baking pan with cooking spray and place poblanos in a row in the pan. Using a tsp., carefully fill the peppers with the black bean and rice mixture, adding a few cubes of cheese into the center of the filling in each pepper. Close the slit in each pepper by securing with a toothpick. Top the peppers with the ancho sauce and bake for 25 minutes. Top peppers with the remaining cubes of cheese (you can use shredded cheese here if you like) and bake a few minutes more, until cheese is melted. Top with cilantro and serve.

Yield: 4 appetizer sized servings
Calories: 213
Fat: 11g
Fiber: 4g

Buffalo Chicken with Blue Cheese Fondue

Buffalo Chicken with Blue Cheese Fondue

Dippers:
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
1/4 C. bottled wing sauce (such as Crystal), divided
2 C. green beans, trimmed (about 8 oz.)
2 C. (3 x 1/2-inch) carrot sticks
2 C. (3-inch) celery sticks
2 C. red bell pepper strips
12 oz. French bread, toasted and cut into 1-inch cubes

Fondue:
2 C. (8 oz.) crumbled blue cheese
1 T. cornstarch
1 C. dry white wine
2/3 C. 1% low-fat milk
1 (8-oz.) block fat-free cream cheese, softened

Preheat oven to 400°. To prepare dippers, place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and flatten to a 1/2-inch thickness using a meat mallet or rolling pin. Place the chicken on a baking sheet coated with cooking spray. Brush with 2 T. wing sauce. Bake at 400° for 5 minutes. Turn chicken over, and brush with 2 T. wing sauce. Bake an additional 5 minutes or until done. Cut chicken into 1-inch pieces. Cook the beans in boiling water for 1 minute or until crisp-tender; drain. Rinse with cold water; drain well. Place beans on a platter with carrot, celery, bell pepper, and bread; set aside. To prepare the fondue, combine the blue cheese and the cornstarch in a large saucepan. Stir in wine, milk, and cream cheese. Bring to a boil over medium heat; cook for 1 minute, stirring constantly. Reduce heat to medium-low; cook 8 minutes or until mixture is smooth, stirring frequently. Pour into a fondue pot. Keep warm over low flame. Serve with dippers.

Yield: 8 servings
Serving size: 1 1/2 oz. chicken, 1/4 C. beans, 1/4 C. carrots, 1/4 C. celery, 1/4 C. bell pepper, 1 1/2 oz. bread, and about 1/3 C. fondue

Calories: 352
Fat: 10.5g
Fiber: 3.3g

Grilled Artichokes

Grilled Artichokes

6 medium artichokes
1 lemon, sliced
1 to 2 cloves garlic
1/4 C. olive oil
1/3 C. lemon juice or balsamic vinegar
2 cloves garlic, minced
1 T. minced fresh rosemary, mint, basil or tarragon
1/8 tsp. each salt and pepper

Rinse artichokes in cold water. With a sharp knife, cut off the top 1/3 of artichoke. Cut off just the base of the stem, leaving most of the stem in place. Turn artichokes stem side up and cut in half lengthwise starting at the stem. With spoon or knife, scrape out the fuzzy choke in the center and discard. In saucepot heat 3 inches of water to boiling. Add artichokes, lemon slices, garlic cloves. Return to boil, then reduce to simmer. Cover, simmer until artichokes are just tender when base is pierced with a fork, 15 minutes to 20 minutes, depending on size. Drain well. Combine all remaining ingredients in 9x13x2-inch glass baking dish. Add drained artichokes, cut side down. Cover and refrigerate until ready to grill. (Can be done a day ahead.) To grill: Lift artichokes from marinade, reserving marinade, and place on grill over hot coals, cut side up. Cook until deep golden brown, about 10 minutes. Brush with marinade, then turn and cook until cut side is golden brown, about 10 minutes longer. Brush with marinade. Serve hot or at room temperature.

Yield: 6 servings
Calories: 173
Fat: 9g
Fiber: 10g

Anchovy-Tomato Flats

Anchovy-Tomato Flats

1 cup + 2 tablespoons all-purpose flour
2 tablespoons yellow cornmeal
1/4 teaspoon salt
2 teaspoons olive oil
1/2 cup chopped onion
4 large plum tomatoes, thinly sliced
3 ounces part-skim mozzarella cheese, coarsely grated
8 rinsed drained anchovy fillets
2 tablespoons minced fresh basil

Preheat oven to 425o F. To prepare dough, in medium bowl or food processor, combine flour, cornmeal and salt. Gradually add 1/3 cup + 2 teaspoons water (keep motor running if using food processor), stirring or processing just until mixture holds together. Wrap dough in plastic wrap; let stand 15 minutes. Meanwhile, in small nonstick skillet, heat oil; add onion. Cook over medium-high heat, stirring frequently, 7 minutes, until lightly browned. Remove from heat; set aside. Remove dough from plastic wrap; divide into 4 equal pieces. Working with 1 dough piece at a time and keeping remaining pieces wrapped, roll each dough piece into a 5″ circle; place circles onto nonstick baking sheet. Bake 5 minutes, until firm and dry. Remove circles from oven; leave oven on. With large metal spatula, flatten any circles that puffed while baking. Spread each circle with one-fourth of the onion mixture. Top each portion of onion mixture with one-fourth of the tomato slices; sprinkle evenly with cheese. Arrange 2 anchovy fillets in a crisscross pattern over each portion of cheese; sprinkle evenly with basil. Bake 10 minutes, until cheese is melted and tomatoes
are tender.

Yield: 4 servings
Calories: 254
Fat: 7g
Fiber: 2g

Baked Sugar ‘n’ Spice Doughnuts

Baked Sugar ‘n’ Spice Doughnuts

Cooking spray
2 C. reduced-fat packaged biscuit mix
1 T. sugar
1/4 tsp. ground nutmeg
1/2 C. buttermilk
1/4 C. egg substitute
Red-fat biscuit mix or all-purpose flour
1 T. margarine or butter, melted
2 T. sugar
1/4 tsp. ground cinnamon

Spray a baking sheet with nonstick coating; set aside. Combine the 2 C. biscuit mix, 1 T. sugar, and nutmeg in a mixing bowl. Combine the buttermilk and egg substitute in another bowl. Add all at once to dry ingredients; stir just till moistened. Knead dough on a board sprinkled with additional biscuit mix or all-purpose flour for 10 to 20 strokes. Roll dough to 1/2-inch thickness. Cut with a floured 2 1/2-inch doughnut cutter. Remove the centers and reroll. Place doughnuts on prepared baking sheet. Bake in a 400º oven for 10-12 minutes. Combine the 2 T. sugar and the cinnamon. Brush tops of doughnuts very lightly with melted margarine or butter and dip tops in cinnamon mixture. Serve warm.

Yield: 9 doughnuts
Calories: 140
Fat: 3g
Fiber: 0g

High Fiber Apple Muffins

High Fiber Apple Muffins

1 1/2 C. Buttermilk
3oz. High-Fiber Bran Cereal
1 Egg, lightly beaten
2 T. melted Butter
2 T. Honey
1 lb. Apples, cored, peeled and diced
16 pitted Prunes, diced
3/4 C. All Purpose Flour
3/4 C. Whole Wheat Flour
2 T. Brown Sugar
1 1/2 tsp. Baking Powder
1/2 tsp. Cinnamon
1/4 tsp. Baking Soda
1/4 tsp. Nutmeg
1/8 tsp. Salt

In large mixing bowl combine buttermilk, cereal, egg, butter and honey. Stir to combine and let stand until cereal softens, 4-5 minutes. Preheat oven to 375 degrees. In medium mixing bowl combine remaining ingredients, stirring to combine. Add dry ingredients to cereal mixture and stir just until combined. Spray 12 muffin C. with cooking spray; fill each C. with an equal amount of batter (about 2/3 full each). Bake for 30 minutes, until muffins are browned and a toothpick inserted comes out clean. Remove muffins to wire rack and let cool for 5 minutes; invert onto rack to let cool completely.

Yield: 12 servings
Calories: 177
Fat: 3g
Fiber: 6g

Minted Hot Cocoa

Minted Hot Cocoa

2 T. cocoa powder
1 hard peppermint candy, crushed
1 cup hot water
1 cup low-fat (1%) milk
1 tsp. vanilla extract
3 pkg. sugar substitute

Combine the cocoa, candy, and hot water in a large (20 oz) mug or microwave-safe container. Stir well. Microwave on High for 1 minute. Stir again. Add the milk and vanilla and continue to microwave for 1 1/2 to 2 minutes or until hot. Stir in the sugar substitute. Serve immediately.

Yield: 2 servings
Calories: 86
Fat: 2g
FIber: 0g

Beany Ranch Dip

Beany Ranch Dip

1 15-oz. can Great Northern beans, rinsed and drained
1/4 C. water
1/2 C. plain low-fat yogurt
1/2 tsp. garlic powder or 1 T. of roasted garlic
pinch cayenne pepper
1/4 tsp. pepper
1 T. chopped fresh chives
1 T. chopped fresh parsley
1/4 tsp. dried tarragon
1/4 tsp. salt
1 T. lemon juice

Whiz the beans and garlic in a blender, adding enough water to achieve the desired consistency. Blend for 2 full minutes to make it silky-smooth. Use a spatula to scrape the mixture into a medium bowl. Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt and lemon juice. Serve in a bowl surrounded by spring vegetables such as sugar snap peas, tiny radishes, baby carrots, and lightly steamed baby new potatoes.

Yield: 8 servings
Serving Size: 1/4 C.

Calories: 40
Fat: .5g
Fiber: 2g

Freezer Cinnamon-Fruit Rolls

Freezer Cinnamon-Fruit Rolls

Dough:
1 package dry yeast (about 2 1/4 tsp.)
1/4 C. warm water (100° to 110°)
1/2 C. fat-free milk
1/3 C. granulated sugar
1/4 C. butter, melted
1 tsp. vanilla extract
1/2 tsp. salt
1 large egg, lightly beaten
3 3/4 C. all-purpose flour, divided
Cooking spray

Filling:
2/3 C. packed brown sugar
1/2 C. golden raisins
1/2 C. chopped dried apricots
1/2 C. chopped pecans
1 T. ground cinnamon
2 T. butter, melted

Glaze:
1 C. powdered sugar
2 T. fat-free milk

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Stir in 1/2 C. milk and next 5 ingredients (1/2 C. milk through egg). Lightly spoon flour into dry measuring C.; level with a knife. Add 3 1/2 C. flour to yeast mixture; stir until blended. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough of the remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel sticky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. To prepare filling, combine brown sugar, raisins, dried apricots, chopped pecans, and cinnamon. Roll the dough into an 18 x 10-inch rectangle on a floured surface. Brush 2 T. melted butter over dough; sprinkle with 1 1/2 C. filling, leaving a 1/2-inch border. Beginning with a long side, roll up jelly-roll fashion, and pinch seam to seal (do not seal ends of roll). Place a long piece of dental floss under dough 3/4 inch from end of roll. Cross ends of floss over top of roll; slowly pull ends to cut through dough. Repeat procedure to make 24 rolls. Coat 2 (9-inch) square foil baking pans with cooking spray. Sprinkle 1/2 C. filling into bottom of each pan. Place 12 rolls, cut sides up, in each pan. Cover and let rise 1 1/2 hours or until doubled in size. Preheat oven to 350°. Uncover rolls. Bake at 350° for 20 minutes or until browned. Invert onto a serving platter. To prepare glaze, combine powdered sugar and 2 T. milk, stirring until smooth. Drizzle over warm rolls. To Freeze Unbaked Rolls: Prepare recipe through cutting the dough into 24 rolls, placing in pans, and letting rise until doubled in size. Cover with plastic wrap. Wrap tightly with heavy-duty foil. Store in freezer up to 2 months. To Prepare Frozen Unbaked Rolls: Remove rolls from freezer, and let stand at room temperature 30 minutes. Uncover and bake at 350° for 20 minutes or until browned.

Yield: 24 servings
Serving size: 1 roll

Calories: 194
Fat: 5.1g
Fiber: 1.4g

Artichoke Tarts

Artichoke Tarts

Cooking spray
16 wonton skins
1/4 C low-fat shredded cheddar cheese
4 oz fat-free cream cheese, softened
1/4 tsp. cayenne pepper
1/2 T. Dijon mustard
2 T. sweet red peppers, chopped
7 oz canned artichoke hearts, without oil, drained and chopped
1/4 C. parsley, fresh sprigs

Preheat oven to 350°F. Coat a 16-hole miniature muffin pan with cooking spray. Gently press 1 wonton wrapper into each muffin hole, allowing ends to extend above C. Coat edges of wrappers with cooking spray and set aside. Combine cheeses, cayenne pepper and mustard in a medium bowl; mix well. Stir in red pepper and artichoke hearts; spoon about 1 tsp. of cheese mixture into each muffin C. Bake until cheese mixture is set and edges of wrappers are lightly browned, about 15 minutes. Garnish with parsley and serve.

Yields: 16 tarts
Serving Size: 2 Tarts

Calories: 106
Fat: 6g
Fiber: .7g

Blueberry Scones

Blueberry Scones

2/3 C. uncooked oatmeal
1/3 C. Bisquik reduced-fat baking mix
1/2 tsp. baking powder
1 T. brown sugar
1/4 C. fat-free (skim) milk
1/2 C. blueberries

Combine first 5 ingredients. Fold in berries. Form into 4 mounds and bake on PAM – sprayed baking sheet. Bake for 10 minutes at 400 degrees.

Yield: 4 servings
Calories: 117
Fat: 1.7g
Fiber: 1.2g

Asparagus-and-Spinach Toast with Fontina Cheese

Asparagus-and-Spinach Toast with Fontina Cheese

1 lb. asparagus spears
2 tsp. butter or stick margarine
1 C. (1/4-inch) diagonally sliced green onions
2/3 C. water
1/8 tsp. salt
4 C. chopped spinach
1 T. thinly sliced fresh basil
1/4 tsp. black pepper
1/4 C. (1 oz.) shredded fontina or mozzarella cheese
4 (1 1/2-oz.) slices whole wheat bread, toasted

Snap off tough ends of asparagus. Melt butter in a large nonstick skillet over medium-high heat. Add onions; saute 1 minute. Add asparagus, water, and salt; bring to a boil. Reduce heat, and simmer 5 minutes. Add spinach; simmer 3 minutes. Stir in basil and pepper. Sprinkle 1 T. cheese over each toast slice; cut each slice diagonally in half. Place 4 toast halves on each of 2 plates. Spoon 1 C. asparagus mixture over each serving.

Yield: 2 servings
Calories: 366
Fat: 12.4g
Fiber: 7.8g

Herb-infused Spa Water

Herb-infused Spa Water

In a 2- to 2 1/2-quart pitcher, combine 6 cups chilled still spring or mineral water; 12 thin slices cucumber; 4 thin slices lemon; 4 sprigs (each 2 in. long) fresh mint, slightly crushed; and 2 sprigs (each 2 in. long) fresh rosemary, slightly crushed. Serve, or cover and chill at least 2 hours or up to 8 hours. Add ice cubes just before serving.

Apple-Brie Braid with Almonds

Apple-Brie Braid with Almonds

1 (1-lb.) loaf frozen white bread dough
2 T. butter or stick margarine, divided
4 C. finely chopped peeled Granny Smith apple (about 1 1/4 lb.)
1/2 C. packed brown sugar, divided
3 T. chopped slivered almonds
Cooking spray
4 oz. Brie cheese
1 tsp. all-purpose flour

Thaw dough in refrigerator 12 hours. Melt 1 T. butter in a medium nonstick skillet over medium-high heat. Add apples; sauté 10 minutes. Add 1/4 C. brown sugar; cook 5 minutes. Remove from heat; stir in almonds. Roll dough into a 15 x 12-inch rectangle on a lightly floured surface. Place on a baking sheet coated with cooking spray. Spread apple mixture lengthwise down center of dough. Remove rind from cheese; cube. Arrange cheese on top of apple mixture. Make diagonal cuts, 1 1/2 inches apart, on opposite sides of filling to within 1/2 inch of filling. Fold strips alternately over filling from each side, overlapping at an angle. Cover and let rise in a warm place (85°), free from drafts 1 1/2 hours or until doubled in size. Preheat oven to 350°. Combine 1/4 C. brown sugar and flour in a medium bowl; cut in 1 T. butter with a pastry blender or 2 knives until combined. Sprinkle over top of loaf. Bake at 350° for 30 minutes or until golden.

Yield: 16 servings
Serving size: 1 slice

Calories: 162
Fat: 4.7g
Fiber: 1.3g

Poppyseed Fruit Salad

Poppyseed Fruit Salad

3 T. Orange-Mango ff Yogurt
3 T. Poppyseed Dressing
2 C. halved Strawberries
2 C. cubed Pineapple
2 C. Mixed Melon Balls
12 Boston Lettuce Leaves.

Combine yogurt and salad dressing in a small bowl, stirring well with a whisk. Combine fruits in a large bowl, tossing gently. Line six plates with 2 lettuce leaves each; spoon 1 C. fruit onto each plate. Drizzle each with 1 T. dressing and serve.

Yield: 6 servings
Calories: 106
Fat: 3.6g
Fiber: 3g

Triple-Play Cinnamon Rolls

Triple-Play Cinnamon Rolls

Dough:
1 package dry yeast (about 2 1/4 tsp.)
1/4 cup warm water (100° to 110°)
1/2 cup warm 1% low-fat milk (100° to 110°)
1/3 cup granulated sugar
1/4 cup butter, softened
1 tsp. vanilla extract
3/4 tsp. salt
1 large egg, lightly beaten
3 1/2 cups all-purpose flour, divided
Cooking spray

Filling:
3/4 cup raisins
2/3 cup packed brown sugar
1 T. ground cinnamon
2 T. butter, melted

Glaze:
1 cup powdered sugar
2 T. 1% low-fat milk
1/2 tsp. vanilla extract

To prepare dough, dissolve yeast in warm water in a large bowl; let stand 5 minutes. Add 1/2 cup warm milk, granulated sugar, 1/4 cup butter, 1 tsp. vanilla, salt, and egg; stir with a wooden spoon until combined (batter will not be completely smooth). Lightly spoon flour into dry measuring cups; level with a knife. Add 3 cups flour to yeast mixture; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel slightly tacky). Place dough in a large bowl coated with cooking spray; turn to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If indentation remains, dough has risen enough.) To prepare filling, combine raisins, brown sugar, and cinnamon. Roll dough into a 15 x 10-inch rectangle; brush with 2 T. melted butter. Sprinkle filling over dough, leaving a 1/2-inch border. Beginning with a long side, roll up dough jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Wrap roll in plastic wrap; chill for 20 minutes. Unwrap roll, and cut into 20 (1/2-inch) slices. Arrange slices, cut sides up, 1 inch apart on a jelly roll pan coated with cooking spray. Cover and let rise in a warm place (85°) free from drafts, 1 hour and 15 minutes or until doubled in size. Preheat oven to 350°. Uncover dough. Bake at 350° for 20 minutes or until rolls are golden brown. To prepare glaze, combine powdered sugar, 2 T. milk, and 1/2 tsp. vanilla, stirring well with a whisk. Drizzle glaze over warm rolls.

Yield: 20 servings (serving size: 1 roll)
Calories: 200
Fat: 4g
Fiber: 1g

Pumpkin Dip

Pumpkin Dip

3/4 C. (6oz) 1/3 less fat Cream Cheese
1/2 C. packed Brown Sugar
1/2 C. canned Pumpkin
2 tsp. Maple Syrup
1/2 tsp. Cinnamon
24 Apple Slices

Place first 3 ingredients in a medium bowl; beat with a mixer at medium speed until well blended. Add syrup and cinnamon and beat until smooth. Cover and chill 30 minutes. Serve with apple slices.

Yield: 12 servings
Serving Size: 2 T. Dip and 2 Apple Slices

Calories: 107
Fat: 3.2g
Fiber: 1.4g

Tempeh Pot Stickers

Tempeh Pot Stickers

1 T. cornstarch
1 lb. frozen spinach, thawed
1 T. reduced-sodium soy sauce
1/4 tsp. chili sauce
2 tsp. peeled and minced fresh gingerroot
1/4 C. finely chopped scallions
1/2 lb. tempeh, crumbled

Sauce:
1/2 C. water
1 tsp. low-sodium worcestershire sauce
1/2 tsp. chili sauce
1/4 tsp. sugar
2 tsp. grated orange rind,orange part only

32 wonton skins
2 T. canola oil

Lightly dust a large baking sheet with the cornstarch and set aside. Squeeze any excess moisture from the thawed spinach. Combine the soy sauce, chili sauce, and gingerroot in a bowl and mix well. Add the spinach, scallions, and tempeh and again mix well. Combine all the sauce ingredients in a small bowl, mix well, and set aside. Separate the wonton skins. Place 1 T. of the pot-sticker mixture onto each of the wonton skins. To form into pot stickers, bring the 4 corners of the wonton skins into the center, overlapping to cover the filling and form a ball. Place the ball, fold side down, in the soft hollow of your hand between your thumb and index finger. Squeeze your hand gently to form and seal each pot sticker. Place the finished pot stickers on the prepared baking sheet and refrigerate for at least 1 hour. (The recipe can be assembled to this point several hours in advance and refrigerated until cooking time.) To cook the pot stickers, heat the oil in a large non-stick skillet over medium-high heat. Add the pot stickers and cook until the bottoms are golden brown. Carefully turn each pot sticker over to brown the other side. Pour the sauce over the pot stickers, cover, and steam for 3 minutes. Remove the cover and continue cooking until all the sauce is completely absorbed.

Makes 4 servings
Serving Size: 8 Pot Stickers

Calories: 190
Fat: 6g

Angelic Deviled Eggs

Angelic Deviled Eggs

6 hard-cooked eggs
1 tsp. balsamic or wine vinegar
3 to 4 T. Yogurt Cheese
2 to 2 1/2 tsp. prepared mustard
salt
paprika or minced fresh parsley or dill

Cut the eggs in half lengthwise and carefully scoop out the yolks without damaging the whites. Using a potato masher or fork, mash the egg yolks with the vinegar and the smaller amounts of Yogurt cheese and mustard. When thoroughly mashed, beat gently with a fork to make the mixture light and creamy. If needed, add the remaining Yogurt cheese. Adjust mustard and salt to taste. Mound the mixture into the hollows of the egg whites. Sprinkle generously with the paprika, parsley or dill.

Yield: 12 halves
Serving Size: 1 half
Calories: 43
Fat: 3g

Blackberry Muffins

Blackberry Muffins

2 cup whole-wheat pastry flour
2 tsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
3 T. sugar
1/2 cup unsweetened applesauce
2 eggs, beaten
1/2 cup low-fat buttermilk
2 cup fresh blackberries

Preheat the oven to 350 degrees. In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, and sugar. In a separate bowl, combine the applesauce, eggs, and buttermilk. Add the dry ingredients slowly to the wet ingredients. Mix gently until just combined. Carefully fold in the blackberries. Pour the batter into nonstick muffin C. until they are two-thirds full. Bake for 20 to 25 minutes until a toothpick comes out clean and muffins are lightly browned.

Yield: 12 servings
Serving size: 1 muffin

Calories: 97
Fat: 1g
Fiber: 3g

Crispy Mushroom Chips

Crispy Mushroom Chips

Nonstick Cooking Spray
1/2 lb. large Mushrooms

Preheat the oven to 250 degrees. Coat a large baking sheet with cooking spray and set aside. Using a sharp knife (a mandolin or v-slicer makes this much easier), slice the mushrooms very thin, then transfer to a baking sheet, arranging the slices in a single layer. Bake uncovered for 2 1/2 – 3 hours or until crisp and completely dry.

I personally use nonstick “release” foil and don’t coat it with cooking spray. Instead I spray it ON the mushrooms once they are lined on the pan and then sprinkle them with a little salt free lemon pepper and some garlic powder.

Yield: 2 cups
Serving Size: 1/2 C.

Calories: 16
Fat: 0g
Fiber: 1g

Notes: Don’t expect to be able to pick these up and eat them like potato chips. Mushrooms have a lot of water and as you cook them it evaporates, and they shrink to 1/3 or even 1/4 of thier starting size. I use these to add a little crunch to a salad instead of croutons or maybe to top a bowl of soup.

Apricot Honey Oat Bars

Apricot Honey Oat Bars

1 1/2 C. rolled oats (not instant)
1/2 C. dried apricots, finely chopped
1/2 C. honey
1/4 C. fat-free plain yogurt
2 large egg whites
2 T. wheat germ
2 T. flour
3 T. margarine, melted
1/2 tsp. cinnamon
1/2 tsp. vanilla
1/4 tsp. salt

Preheat oven to 325 degrees. Spray 8 inch square baking pan with non stick cooking spray. In a large bowl combine all ingredients; mix to blend. turn mixture into prepared pan, pat down and smooth top. Bake until center is firm and edges are lightly browned, about 25 minutes. Cool and cut into squares

Yield: 9 Servings

Calories: 182
Fat: 4.8g
Fiber: 1.7g

Honey Bun Cake

Honey Bun Cake

1 package yellow or white cake mix
4 egg whites
1 C. (8 oz) reduced-fat sour cream
2/3 C. unsweetened applesauce
1/2 C. packed brown sugar
2 tsp. ground cinnamon
1 1/2 C. confectioners’ sugar
2 T. fat-free milk
1 tsp. vanilla extract

In a mixing bowl, combine dry cake mix, egg whites, sour cream and applesauce. Beat on low speed until moistened. Beat on medium for 2 minutes. Pour half (about 2 1/4 C.) into a 13x9x2 baking pan coated with nonstick cooking spray. Combine brown sugar and cinnamon; sprinkle over batter. Cover with remaining batter; cut through with a knife to swirl. Bake at 325 degrees for 35-40 minutes or until a toothpick comes out clean. For glaze, combine confectioners’ sugar, milk and vanilla. Drizzle over warm cake. Cool on a wire rack.

Yield: 20 servings
Calories: 185
Fat: 4g
FIber: 1g

Black Bean Dip

Black Bean Dip

2 C. Cooked and Drained Black Beans
4 tsp. Tomato Paste
3 T. Water
1 Clove Garlic, minced
2 tsp. Lime Juice
1/2 tsp. Ground Cumin
2 Green Onions, chopped fine
2 T. Mild Green Chili, chopped

In a food processor or blender mix the black beans, tomato paste, water, garlic, lime juice, and cumin. Whirl for 1 minute, or until it forms a smooth paste. Stir in the green onion and chilies after transferring to serving dish.

Servings: 8
Serving Size: ~ 1/4 C.

Calories: 39
Fat: 0g
Fiber: 2.9g

Canyon Ranch Mock Guacamole

Canyon Ranch Mock Guacamole

Canyon Ranch Mock Guacamole2 C. (12 oz.) chopped lightly steamed asparagus (If you’re using frozen asparagus spears, it is not necessary to steam them. Just thaw them to room temperature.)
2 1/4 tsp. fresh lemon juice
3 T. chopped onion
1 large tomato, chopped
3/4 tsp. salt, optional
1/2 tsp. chili powder
1/4 tsp. ground cumin
1/4 tsp. freshly ground
black pepper
1 garlic clove, pressed or minced
dash tabasco sauce
1/3 C. light sour cream

Combine all the ingredients in a blender and blend until smooth. Transfer the guacamole to a bowl. Cover tightly and refrigerate several hours or overnight before serving.

Yield: 12 servings
Serving Size: 1/4 C.

Calories: 11
Fat: —
Fiber: —

Crostini with Gorganzola, Carmalized Onions, and Fig Jam

Crostini with Gorganzola, Carmalized Onions, and Fig Jam

Jam:
1 C. dried Black Mission Figs (about 6oz.)
1 tsp. Lemon Juice
2 C. Water
2 T. Maple Syrup
dash Salt

Onions:
Cooking Sptray
2 C. Vertically sliced Yellow Onion
1 tsp. Balsamic Vinegar
1/2 tsp. choped fresh Thyme
1/4 tsp. Salt
1/2 C. Water (if needed)

Remaining Ingredients:
1/2 C. (4oz) Gorganzola Cheese, softended
24 (1″thick) slices French Bread Baguette, toasted (about 12oz)
1 tsp. fresh Thyme Leaves

To prepare Jam, remove stems frmo figs. Place figs and juice in a food processor; process until figs are coarsely chopped. Place fig mixture, 2 C. water, syrup, and salt into a medium saucepan; bring toa boil. Reduce heat and summer 25 minutes, or until thick. Cool completely. To prepare onions, heat a large non-stick skillet coated with cooking spray over medium heat. Add onion, vinegar, thyme and salt, cover and cook 5 minutes. Uncover and cook 20 minutes, or until onion is deep golden brown, stirring occasionally. While onion cooks add 1/2 C. water, 1/4 C. at a time time, to keep onion from sticking to pan if necessary. Spread 1 tsp. cheese over each baguette slice. Top each slice with 1 tsp. onion mixture and 1 tsp. jam. Sprinkle evenly with Thyme leaves.

Yield: 12 servings
Serving Size: 2 Crostini

Calories: 108
Fat: 3.4g
Fiber: 2.4g

Zucchini Fries

Zucchini Fries

Zucchini Fries1 C. plain bread crumbs (homemade or storebought)
1/4 C. grated Parmesan or pecorino
1 tsp. crushed red pepper (scale back to 1/4 tsp. if you’re adverse to spice)
1/8 tsp. dried oregano
1/8 tsp. salt
Dash of pepper
2 large eggs, beaten
4-5 zucchini

Preheat oven to 425˙F. Line a baking sheet with parchment paper or spray it with cooking spray. On a plate, mix together the bread crumbs, Parmesan cheese, red crushed pepper flakes, oregano, salt and pepper. In a small to medium bowl, beat the two large eggs. Cut the zucchini into batons. One by one, dip the zucchini batons in the beaten eggs and transfer to the plate with the bread crumb mixture, being sure to coat the zucchini thoroughly. Place the bread crumb covered zucchini on the baking sheet and bake for 15-20 minutes, checking on them after 10 and flipping them to ensure thorough baking. Serve with a dipping sauce like roasted garlic aioli or sriracha mayo.

Sesame Won Ton Chips

Sesame Won Ton Chips

1/4 cup sesame seeds
1/2 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. paprika
30 won ton wrappers, cut in half diagonally
Cooking spray

Preheat oven to 375 degrees. Combine first 4 ingredients in a small bowl. Place won ton triangles on baking sheets; lightly coat won tons with cooking spray. Sprinkle spice mixture evenly over won tons. Bake at 375 degrees for 4 minutes or until crisp and golden brown. Store in an airtight container.

Yield: 5 servings
Serving size 12 chips

Calories: 186
Fat: 4.7g
Fiber: .4g

Roasted Chili Spiced Edamame

Roasted Chili Spiced Edamame

1 (14-ounce) package frozen blanched shelled edamame (green soybeans), thawed
Cooking spray
1 T. New Mexico red chile powder or chili powder
1 tsp. onion powder
3/4 tsp. sea salt
1/2 tsp. ground ginger
1/2 tsp. ground red pepper

Preheat oven to 350 degrees. Arrange edamame in a single layer on a baking sheet, and coat with cooking spray. Combine chile powder and remaining ingredients. Sprinkle over edamame; toss to coat. Bake edamame at 350 degrees for 1 1/2 hours, stirring beans every 30 minutes.

Note: This may be too long a roasting time. Check more frequently, stir every 15 minutes.

Low-Fat Hummus

Low-Fat Hummus

1 (16 oz.) can chickpeas, rinsed and drained
3 garlic cloves, minced
1/4 cup warm water
1/4 cup lemon juice
1 T. chopped fresh parsley
1 T. tahini
1 T. olive oil
1/2 tsp. cumin seeds
1/4 tsp. salt
1/4 tsp. ground red pepper

Process chickpeas in a food processor until smooth, stopping to scrape down sides. Add garlic and remaining ingredients; pulse until blended. Cover and chill 4 hours.

Yield: 1-1/2 cups
Serving Size: 1 T.

Calories: 26
Fat: 1.1g