APPETIZERS, RELISHES & PICKLES
1 tsp. reduced calorie margarine, softened
1/4 tsp. dried whole oregano
1/8 tsp. garlic powder
2 (1 oz.) frozen mini bagels, thawed and halved
Combine first 3 ingredients and spread 1/4 teaspoon
margarine mixture over cut sides of each bagel half. Place bagel halves, cut side up, on a baking sheet; broil 6 inches from heat for 1 minute or until golden brown. Yield: 4 halves.
Per Serving: 94 Calories, 3.1 g. Protein (13%), 16 g.
Carbohydrate (68%), 2 g. Fat (19%), 0 mg. Cholesterol and 119 mg. Sodium.
1 lb. lean flank steak
freshly ground pepper to taste
1 lb. fresh mushrooms
1 lb. fresh string beans
1 lb. fresh broccoli
1 medium head cauliflower
Preheat broiler. Sprinkle steak with pepper. Cut into thin
strips and arrange on rack of broiler pan. Broil about 5 minutes or until done as desired. Wash vegetables well and trim leaves and ends. Slice mushrooms and beans. Cut broccoli and cauliflower into bite size pieces. Yield: 12 servings.
Per Serving: 95 Calories, 12 g. Protein (50%), 8 g.
Carbohydrate (33%), 2 g. Fat (19%), 27 mg. Cholesterol and 30 mg. Sodium.
4 large baking potatoes (about 3 lb.)
butter flavored vegetable cooking spray
1/2 tsp. salt
1 tsp. paprika
1/4 tsp. freshly ground pepper
1/4 c. plain low-fat yogurt
1/4 c. low-fat sour cream
2 Tbsp. minced fresh chives
Thoroughly scrub potatoes; prick several times with a fork.
Bake at 450 degrees for 45 minutes to 1 hour or until done; allow to cool to touch.
Cut potatoes in half lengthwise; scoop out pulp (carefully),
leaving 1/8-inch thick shells. Reserve pulp. Cut each potato shell lengthwise into 4 strips and place on ungreased baking sheet. Spray strips lightly with cooking spray. Mix salt, paprika and pepper and sprinkle over strips. Bake at 425 degrees for 14 minutes or until crisp.
In a small bowl combine yogurt, sour cream and chives. Serve
potato skins with sour cream mixture. Yields 32 appetizers: one potato skin and 3/4 teaspoon dip each.
Per Serving: 11 Calories, 4 g. Protein, 0.4 g. Fat, 1.5 g.
Carbohydrate, 1 g. Cholesterol, 0.4 g. Iron, 40 mg. Sodium and 4 g. Calcium.
6 oz. crab-flavored fish pieces, cut in bite sizes, or 1 (6 oz.) can crabmeat, drained and cut into bite-sizes
1 (10 1/2 oz.) can mandarin orange sections (water packed), chilled and drained
leaf lettuce
Dressing:
1/4 c. plain low-fat yogurt
2 Tbsp. cocktail sauce
For Dressing: In small mixing bowl stir together yogurt
and cocktail sauce.
To Serve: Line cocktail cups or glasses with lettuce;
arrange crabmeat and orange sections alternately in cups. Drizzle dressing the top. Makes 4 servings.
Per Serving: 95 Calories, 11 g. Protein, 9 g. Carbohydrate, 2
g. Fat, 39 mg. Cholesterol, 195 mg. Sodium and 289 mg. Potassium.
12 wonton skins
2 tsp. liquid margarine or melted margarine or butter
1/4 tsp. seasoned salt or 1/2 tsp. cinnamon sugar
Preheat oven to 400 degrees. Lightly brush 1 side of wonton skins
with liquid margarine or melted margarine or butter. Cut each skin in half diagonally, forming 24 triangles. Spray a 15 x 10 x 1-inch baking pan with nonstick coating. Arrange triangles, margarine side up, in a single layer in the pan. Sprinkle with seasoned salt or cinnamon sugar lightly. Bake for 5 to 7 minutes or until golden brown and crisp. Makes 4 servings.
Per Serving: 79 Calories, 2 g. Protein, 12 g. Carbohydrate, 2
g. Fat, 0 mg. Cholesterol, 188 mg. Sodium and 21 mg. Potassium
(Low-Fat Version)
1 (12 oz.) carton 1 % low-fat cottage cheese
1 (10 oz.) pkg. frozen chopped spinach, thawed and drained
1/2 c. low-fat sour cream
1/4 c. dry vegetable soup mix
1 tsp. lemon juice
1 (10 oz.) can water chestnuts, drained and chopped
Process in food processor the cottage cheese. Place in bowl.
Press spinach between paper towels until barely moist. Add spinach and other ingredients to cheese. Stir; cover and refrigerate 3 hours. Serve with crackers or raw vegetables. Yields 3 cups.
Per Serving (1 Tbsp.): 14 Calories and .4 g. fat.
6 hard-cooked eggs
1/4 c. plus 2 Tbsp. light processed cream cheese
1 Tbsp. reduced-calorie mayonnaise
1 tsp. grated onion
1 tsp. minced fresh parsley
1/4 tsp. curry powder
dash of red pepper
Slice hard-cooked eggs in half (lengthwise) and remove yolks
(reserve for other use). Combine rest of ingredients, stirring well. Spoon cheese mixture evenly into egg whites. Chill. Yields 12 appetizers.
Per Serving: 51 Calories, 3.7 g. Protein, 3.8 g. Fat, 0.9 g.
Carbohydrate, 104 mg. Cholesterol, 0.5 g. Iron, 74 mg. Sodium and 21 g. Calcium.
1 (8 oz.) plain yogurt
1 lime, grated
part of lime juice
Mix ahead of time to allow blend of flavor. Use any fruit
(strawberries, grapes and blueberries are great).
For Total Mixture: 164 Calories, 12 g. Protein (30%), 23 g.
Carbohydrates (56%), 4 g. fat (19%), 14 mg. Cholesterol and 160 mg. Sodium.
2 c. honey
1 c. vinegar
2 (1-inch) sticks cinnamon
6 whole cloves
beets
Fill jars with beets (whole or cut-up). Heat honey,
vinegar, cinnamon and cloves. Bring to a boil, but watch closely. Pour hot mixture over beets and seal. Put in hot water bath for 1 hour or pressure 30 minutes at 10 degrees. Juice enough for 5 pints of packed beets.
Per Serving (1 pt.): 342 Calories, 4 g. Protein (5%), 81 g.
Carbohydrates (95%), 0 g. fat (0%), 0 mg. Cholesterols and 171 mg. Sodium.
8 oz. small whole fresh mushrooms (3 c.)
2 small zucchini or yellow summer squash, bias sliced into 1/2-inch thick slices (2 c.)
1 small sweet red pepper, cut in square pieces (1/2 c.)
1/4 c. lemon juice
2 Tbsp. olive or vegetable oil
1 Tbsp. sugar
1/4 tsp. salt
1/4 tsp. dried tarragon or oregano, crushed
1/4 tsp. pepper
1 clove garlic, minced
Place mushrooms, zucchini and/or yellow summer squash and
red pepper in a plastic bag; set in a deep bowl.
Marinade: In small mixing bowl stir together lemon juice,
oil, sugar, salt, tarragon or oregano, pepper and garlic; mix well.
Pour marinade over vegetables in bag; seal. Marinate in the
refrigerator for 8 hours or overnight (turn bag occasionally).
To Serve: Pour into a serving dish. Serve with toothpicks.
Makes about 8 (2/3 cup) servings.
Per Serving: 23 Calories, 1 g. Protein, 3 g. Carbohydrate, 1
g. Fat, 0 mg. Cholesterol, 19 mg. Sodium and 188 mg. Potassium.
1 c. low-fat cottage cheese
2 Tbsp. sliced green onion
2 Tbsp. snipped fresh parsley
1 tsp. dried dill weed
1 tsp. Worcestershire sauce
1/4 tsp. pepper
dash of garlic powder
Place ingredients in a food process or or blender; cover
and blend or process until smooth. Chill, covered, for at least 1 hour before serving. Makes 8 (2 tablespoon) servings.
Serve with assorted sliced raw vegetables or crackers.
Per Serving: 27 Calories, 4 g. Protein, 1 g. Carbohydrate, 1
g. Fat, 2 mg. Cholesterol, 122 mg. Sodium and 41 mg. Potassium.
1 Tbsp. dried green peppercorns (whole)
3 Tbsp. skim milk
1 Tbsp. lemon juice
1 (8 oz.) container reduced calorie cream cheese (soft-style)
1/4 tsp. garlic powder
Crush peppercorns. Combine crushed peppercorns with cream
cheese, milk lemon juice and garlic powder. Beat with an electric mixer using medium speed until smooth. Makes 10 (2 tablespoon) servings.
To Serve: Transfer dip to serving bowl and serve with
assorted raw vegetable dippers.
Per Serving: 53 Calories, 3 g. Protein, 2 g. Fat, 13 mg.
Cholesterol, 131 mg. Sodium and 59 mg. Potassium.
2 medium tomatoes
1 ripe medium avocado
1 c. low-fat cottage cheese
1 Tbsp. lemon juice
1 tsp. bottled minced garlic or dash of garlic powder
1/8 tsp. salt
few dashes hot pepper sauce
Cut stem ends off of tomatoes and hollow out, leaving 1/4 to
1/2-inch thick shells. Discard seeds. Chop tomato pulp and tops. Set aside. Halve, seed, peel and cut the avocado into chunks. Combine the chunks, cottage cheese, lemon juice, garlic salt and pepper sauce in blender or food processor until mixture is smooth. Stir in chopped tomato. Makes 16 (2 tablespoon) servings dip.
To Serve: Spoon mixture into tomato shells and refill as
needed. Serve with tortilla chips or vegetable dippers.
Per Serving: 35 Calories, 2 g. Protein, 2 g. Carbohydrate, 2
g. Fat, 1 mg. Cholesterol, 76 mg. Sodium and 113 mg. Potassium.
Filling:
1 (8 oz.) pkg. Neufchatel cheese, softened
3/4 c. part-skim Ricotta cheese
1/2 c. finely chopped lean cooked ham
3 Tbsp. grated Parmesan cheese
1 Tbsp. chopped fresh parsley
1 tsp. dried whole thyme
1 clove garlic, minced
Combine cheeses in a medium bowl and beat at medium speed
until smooth. Stir in ham, cheese, parsley, thyme and garlic.
Crepe:
1 c. unbleached flour
3/4 c. skim milk
1/4 c. chopped, cooked spinach
1/4 c. chopped green onions
2 eggs
1/8 tsp. salt
1/8 tsp. ground nutmeg
Combine ingredients using an electric blender or food
processor until they are smooth. Refrigerate at least 1 hour (this make crepes lighter in texture).
Coat 6-inch crepe pan with cooking spray. Place over medium
heat and when hot, not smoking, put 2 tablespoon batter into pan and quickly spread in all directions to cover pan. Cook 1 minute or until lightly brown. Lift edge to test for doneness. It is ready for flipping when it can be shaken loose from pan. Flip and cook another 30 seconds (it will usually be spotty brown so will be the side for the filling). Place crepes on towel to cool. Use wax paper between crepes to prevent sticking. Repeat process until all batter is used. Makes 14 crepes.
Spread filling on crepe; roll tightly and refrigerate 1 hour.
Slice diagonally into 6 pieces with electric knife. Yields 84 appetizers.
Per Serving: 20 Calories, 1.2 g. Protein, 1.0 g. Fat, 1.4 g.
Carbohydrate, 8 g. Cholesterol, 0.1 g. Iron, 38 g. Sodium and 15 g. calcium.
1 (16 oz.) pkg. frozen shrimp, peeled and deveined, or 16 oz. crab flavored fish sticks
1 (8 oz.) can jellied cranberry sauce
1 1/2 tsp. lemon juice
1 1/2 tsp. Worcestershire sauce
1 tsp. prepared horseradish
1/8 tsp. ground red pepper
1/4 tsp. bottled minced garlic or dash of garlic powder
If using shrimp: Bring 4 cups hot water to boiling, then
add shrimp and bring to boiling again. Reduce heat, cover and simmer for 1 to 3 minutes until shrimp turn pink; drain. Place shrimp in ice water to chill quickly.
If using crab-flavored fish sticks: Cut into 1-inch
pieces.
While preparing fish, put cranberry sauce, lemon juice,
Worcestershire sauce, horseradish, red pepper and garlic in 2 cup microwave-safe measuring cup. In microwave on 100% power (High) cook for 2 to 4 minutes or until hot, stirring after every 1 1/2 minutes. Serve warm with shrimp of fish sticks as dippers. Makes 8 servings.
Per Serving: 95 Calories, 10 g. Protein, 12 g.
Carbohydrate, 1 g. Fat, 85 mg. Cholesterol, 98 mg. Sodium and 135 mg. Potassium.
2 medium carrots, finely shredded
1/2 (8 oz.) container reduced-calorie cream cheese (soft-style)
3 Tbsp. grated Parmesan cheese
1/4 tsp. fine herbs, crushed
1 small cucumber
1/4 c. Grape-Nuts cereal
Stir together carrots, cream cheese, Parmesan cheese and
herbs in a small mixing bowl. Cover and chill for at least 1 hour or overnight.
Just before serving, slice cucumber and slightly crush
cereal. Shape cheese mixture into 7-inch long log and roll in the crushed cereal to coat. Serve with cucumber slices. Makes 5 servings.
Per Serving: 103 Calories, 5 g. Protein, 10 g.
Carbohydrate, 5 g. Fat, 16 mg. Cholesterol, 245 mg. Sodium, 210 mg. Potassium.
1 (8 oz.) carton plain low-fat yogurt (no gelatin)
1 Tbsp. grated Parmesan cheese
1/8 tsp. dried basil, oregano, Italian seasoning, thyme or marjoram, crushed, or 1/2 tsp. snipped fresh basil, oregano, thyme or marjoram
Stir together yogurt and herbs; then stir in Parmesan
cheese. Set a small colander or funnel over a bowl. Place a double layer of clean cheesecloth for cooking in the colander or funnel. Spoon yogurt mixture into cheesecloth-lined colander of funnel; cover and place in refrigerator for at least 8 hour or overnight (allowing yogurt to drain). Makes 8 (1 tablespoon) servings.
To Serve: Invert yogurt mixture carefully onto serving plate.
Remove cheesecloth and discard liquid. Use cheese as a spread for assorted raw vegetables, crackers or bagels. May be stored, covered, in refrigerator for 1 week.
Per Serving: 22 Calories, 2 g. Carbohydrate, 1 g. Fat, 2 mg.
Cholesterol, 34 mg. Sodium and 68 mg. Potassium.
2 (12 oz. each) cans whole kernel corn
2/3 c. diced onion
2/3 c. diced green pepper
2/3 c. diced pimento
1/2 c. vinegar
2 Tbsp. vegetable oil
1/4 c. sugar
2 tsp. dry mustard
1/2 tsp. salt
1/2 tsp. pepper
Drain the liquid from the corn, reserving 1/2 cup.
Combine the corn with diced onion, green pepper and pimento in a large bowl. Combine the reserved corn liquid, vinegar, vegetable oil, sugar, dry mustard, salt and pepper in a small saucepan. Bring to boiling; pour over vegetables. Cover with plastic wrap. Refrigerate overnight, stirring occasionally. Yield: 10 servings (5 cups).
Per Serving (1/2 cup): 51 Calories, 1 g. Protein
(7.7%), 9.44 g. Carbohydrate (73%), 2 g. Fat (35%), 7.0 mg. Cholesterol and 137 mg. Sodium.