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Category: Appetizers & Snacks

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

Roasted Garlic Tahini Carrot Dip

Roasted Garlic Tahini Carrot Dip

Roasted Garlic Tahini Carrot Dip

 

For the roasted carrots:

1 pound carrots, washed

4 cloves garlic, peeled

1 T. extra virgin olive oil

Freshly ground salt and pepper

For the dip:

⅓ C. tahini

2 T. lemon juice

½ tsp. cinnamon

½ tsp. ground turmeric

¼ tsp. cumin

¼ tsp. salt

Freshly ground black pepper

¼ C. roasted pistachios

⅓ C. water, plus more to thin if necessary

For garnish:

Drizzle of olive oil

Drizzle of honey or pomegranate molasses (or hot honey if you like it spicy!)

2 T. crumbled feta cheese

2 T. chopped roasted pistachios

1 T. chopped fresh parsley

For serving:

Pita chips, crackers, or toasted slices of a baguette

 

Preheat the oven to 400ºF. Chop carrots into 1-inch pieces (no need to be too precise since we’re blending them later!) Add the carrots and whole garlic cloves to a large sheet pan. Drizzle with 1 T. olive oil and season with salt and pepper. Toss everything together with your hands, then roast for 30 minutes or until the carrots are tender and golden brown on the edges. Add roasted carrots and garlic to a food processor with tahini, lemon juice, cinnamon, turmeric, cumin, salt, pepper, pistachios and water. Process until mostly smooth, scraping down the sides with a spatula halfway through. Taste and adjust seasonings if needed. Spoon carrot dip into a shallow bowl and use the spoon to create shallow divots on the surface for the toppings. Drizzle with olive oil and garnish with crumbled feta, chopped pistachios, parsley and a drizzle of honey.

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

Yogurt Cheese II

Yogurt Cheese II

1 quart plain non-fat yogurt
2 T. extra-virgin olive oil
Za’atar herb blend
Pita bread, cut into wedges, warmed

Line a sieve with cheesecloth. If the cheesecloth is loosely woven (most supermarket brands are), use a triple thickness. Pour the yogurt into the sieve, then gather the edges of the cheesecloth and tie into a bag. Hang the bag over the sink or over a bowl to catch the drippings. Let drain for 8 hours. Turn the soft, creamy cheese out onto a platter. Drizzle with olive oil, then sprinkle generously with za’atar. Serve with the warm pita bread wedges.

Yogurt Cheese & Spinach Dip

Yogurt Cheese & Spinach Dip

1 1/2 C. yogurt cheese
1 1/2 C. lowfat sour cream
2 cloves garlic, pressed
3 shallots, minced
3 scallions, green part only, minced
1-2 small carrots, grated
1 8-ounce can water chestnuts, drained and diced
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
Freshly ground black pepper to taste
Cayenne pepper or Tabasco to taste

Whisk together the yogurt-cheese and low-fat sour cream. Stir in the remaining ingredients. Cover and chill at least 2 hours before serving.

Per 1/4C. serving: 35 calories, less than 1 g fat

SBD Turkey Roll Ups

SBD Turkey Roll Ups

4 slices Turkey Breast
4 Boston Lettuce Leaves
Cilantro Mayonnaise
4 Scallions

Place 1 slice of turkey on a lettuce leaf spread with Cilantro Mayonnaise. Add 1 scallion and 1 pepper strip. Fold into a tight, cigarlike roll. Note: Cilantro Mayonnaise can be used as a dip instead of a spread.

Yield: 2 servings
Calories: 54
Fat: 1g
Fiber: 1g

Quick Three Applesauce

Quick Three Applesauce

1/2 C. Water
3 medium, ripe, apples
1/4 tsp. cinnamon
1 packet Splenda *see bottom notes
Spritz lemon juice

Clean apples, slice in half and core. Cut apples into slices or chunks and place into a medium size stovetop pan. Add water. Bring to rapid boil and boil for 4 minutes while stirring constantly. Reduce heat to medium and stir frequently while apples continue to cook. Reduce heat to low and simmer for 8 to 10 minutes. Add in the sugar (or substitute) and cinnamon, stir for another minute. Cool in pan. Serve hot, warm or use in recipes calling for applesauce.

Note: Begin by using only one packet of sweetener. Some apples are sweeter than others and may not need much. Some may not need any sugar at all. You may want to test your apples before you add in the sugar or substitute sugar. Add a dash of lemon juice to the mix if you won’t be using sauce right away.

Herbed Yogurt Cheese Dip

Herbed Yogurt Cheese Dip

3 C. Yogurt Cheese
1 16oz. Container non-fat cottage cheese, drained
1 10ox. Pkg. Frozen Spinach, thawed and squeezed dry
1 Roasted Red Bell Pepper, seeded and chopped
1 8oz Can sliced water chestnuts, drained
3 Cloves Garlic, finely chopped
6 Green Onions, chopped
1 Carrot, shredded
1 tsp. Tabasco
1 T. Capers
1 T. Basil, chopped
1 T. Oregano, chopped
1 T. Thyme, chopped
1 T. Curry Powder (if you don’t love curry, go easy on it, try half as much, its strong in this)
Juice of two lemons
Pepper

Mix all ingredients and refrigerate at least 4 hours before using. Serve with assorted fresh vegetables for dipping.

Feta and Yogurt Cheese Spread

Feta and Yogurt Cheese Spread

1/2 cup yogurt cheese
1/2 cup, feta cheese, crumbled
1 clove garlic, crushed (or more if you love garlic)
2-3 T. chopped fresh herbs (mint, oregano, parsley, dill, basil, or any combination
ground black pepper, to taste

Mix together in a small bowl. Cover and refrigerate overnight to allow flavors to develop. Makes one cup cheese spread. Feta and Yogurt Cheese Spread can also be formed into a cheese log or small bite-sized balls. Serve with crackers or pita bread triangles. Also good as a sandwich spread or omelet filling. It keeps at least a week in a tightly closed container in the fridge. The yogurt cheese will give up a little more liquid as the dip sits, just pour it off or stir it back in.

1/4 C. = 80 calories and 3g of fat

Note: I usually take half the dip after its been mixed and put it in the blender or food processor and whir it up very smooth and creamy, and then stir it back into the rest, gives it a softer smoother texture.

It doesn’t take 1/4 C. usually, either. I can get by with 1 or 2 T., tops for a big plate of veggies.

I can now find reduced fat feta cheese which cuts back a wee bit more on the calories and fat

Mock Apple Juice

Mock Apple Juice

2 T. unsweetened applesauce
1 C. A&W diet cream soda

Blend unsweetened applesauce with the diet cream soda. A free drink. This tastes just like apple juice without the cals. A C. of regular bottled apple juice is about 110 calories. This “apple juice” is just 12 calories. Use in recipes as a substitute for apple juice, or drink as is. I make a Caramel Apple Shake with it by adding some dry milk powder and a shot or two of s/f caramel syrup. Blender mixture with ice cubes.

Yield: 1 serving
Calories: 12
Fat: 0g
Fiber: 0g

Lemon Avocado Dip

Lemon Avocado Dip

Lemon Avocado Dip

 

1 ripe avocado, halved, seeded, and peeled

1 tablespoon lemon juice or lime juice

½ cup light dairy sour cream

1 clove garlic, minced

â…› teaspoon salt

 

Lemon wedge (optional)

4 medium red, yellow, and/or green sweet peppers, seeded and cut into strips

 

In a medium bowl, use a fork to mash avocado with lemon juice. Stir in sour cream, garlic, and salt. If desired, garnish with a lemon wedge. Serve with pepper strips. To make ahead: Prepare as directed. Cover surface of dip with plastic wrap; chill for up to 4 hours.

Bacon-Cheddar Toasts

Bacon-Cheddar Toasts

Bacon-Cheddar Toasts1 C. Mayo
2 Tsp. Worcestershire Sauce
1 C. (4oz) shredded sharp cheddar cheese
1/2 chopped onion
3/4 C. slivered almonds, chopped
6 bacon strips, cooked and crumbled (and maybe one or five extra to eat while cooking…)
1 loaf of French bread

Combine mayo and Worcestershire sauce in a medium bowl. Stir in cheese, onion, almonds and bacon. Cut bread into 1/2 inch slices; spread with cheese mixture. Cut slices in half. Place on a greased baking sheet. Bake at 400 for 8-10 minutes or until bubbly. Makes 4 dozen.

Potato Crisps with Yogurt Cheese

Potato Crisps with Yogurt Cheese

2 large russet potatoes
Olive oil
6 oz. yogurt cheese
1 tsp. finely grated lemon zest
2 T. chopped chives
2 T. snipped fresh dill
Black pepper
Dill sprigs and chives for garnish

Preheat oven to 375 degrees. Line 2 large baking sheets with parchment paper. With a mandolin or other manual slicer, cut potatoes into 1/8-inch slices. Arrange slices on parchment-lined pan and brush with oil. Sprinkle potatoes with pepper. Bake potatoes in the middle of the oven until golden, 15 -20 minutes, and with a spatula immediately transfer slices to a rack to cool completely. Combine yogurt-cheese with lemon zest, chives and dill. Top each potato chip with 1 tsp. yogurt-cheese. Garnish plate with whole chives and dill sprigs.

Quick & Easy Corn Fritters

Quick & Easy Corn Fritters

Quick & Easy Corn Fritters

 

3 cups corn kernels ((If Frozen, drain well)

1 cup all-purpose flour

1 Tablespoon sugar

1 teaspoon baking powder

2 large eggs, lightly beaten

3/4 cup heavy cream

Vegetable oil, for frying

Sliced scallions, for serving

Sour cream or garlic aioli, for serving

 

In a large bowl, stir together the corn kernels, flour, sugar, baking powder, ½ teaspoon salt and ¼ teaspoon pepper. Stir in the eggs and heavy cream until the batter is well-combined. Line a plate with paper towels. Coat the bottom of a large sauté pan with vegetable oil and place it over medium-high heat. Once the oil is hot, scoop 2- to 3-tablespoon mounds of the corn batter into the pan, spreading it lightly into a flat, circular shape. Cook the fritters for 2 to 3 minutes, then flip them once and cook them an additional 3 minutes until they’re golden brown and cooked through. Transfer the fritters to the paper towel-lined plate, season them immediately with salt and repeat the cooking process with the remaining batter, adding more oil to the pan as needed. Garnish the corn fritters with scallions and serve them with sour cream or garlic aioli for dipping.

Bruschetta with Zesty Yogurt Cheese

Bruschetta with Zesty Yogurt Cheese

1/4 C. Yogurt Cheese 1/2 T. Finely Chopped Walnuts
2 Cloves Garlic
1 T. Fresh Mint, minced
1/4 tsp. Honey
Slice Italian bread
1 Plum Tomato, seeded & chopped
1/4 C. English Cucumber, peeled & chopped
1 Green Onion, chopped (White & 1” of green)

In a small bowl, combine yogurt cheese, walnuts, one minced garlic clove, mint, and honey. Mix well. Cover and refrigerate for up to 3 hours. Return to room temperature before serving. Grill or toast bread until golden. Rub with garlic. Cool slightly. Spread the yogurt mixture on the bread and cut the slice in half on the diagonal. Top each half with some of the tomato, some of the cucumber, and the scallion. Serve at once.