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Appetizers, Beverages & Confections
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Spirited Marshmallow Cream Nog
CRISPY DIPPERS Don't feel limited to crackers to accompany your healthy dips and spreads. When serving sweet dips, use banana slices, apple wedges, melon balls, and fat-free cookies. For savory dips, try carrot sticks, celery sticks, broccoli flowerets, zucchini spears and cherry tomatoes. Or for variety, use French bread, breadsticks, or tortilla, bagel and pita chips. To make crispy chips follow the easy instructions below.
GARNISHING TIPS Make your holiday foods more festive by adding creative garnishes. When garnishing a beverage, select an ingredient already in the drink or one that complements the drink. Long cinnamon sticks are often appropriate for hot, fruit-juice-based drinks ~ the sticks even serve double-duty as stirrers. For cold beverages, skewer fruit onto wooden picks to make colorful, edible stirrers.
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Christmas and New Year celebrations
are here and party-givers can always use a few extra ideas for appetizers and snacks
that are festive, tasty and easy to make. Today, when many guests are health and diet conscious, party food should also be high in flavor but low in fat. High-fat dairy products have given way to silky bean and vegetable purées. Reduced fat and non-fat sour cream has given a new dimension to spreads and dips. Cooking techniques like oven "frying" allow preparation of crispy treats while eliminating much of the fat. Planning how many kinds of appetizers and how much of each to serve can be challenging. One rule of thumb for a two-hour party is to prepare six to eight types of hors d'oeuvres and two to three of each variety per guest. The longer the party, the more you should make, both in volume and variety. Be sure that, as a group, they balance spicy and mild, hot and cold, smooth and crunchy. Many of the most flavorful and nutritious appetizers have an international inspiration. Offer guests quesadillas from Mexico, bruschetta from Italy and skewers of meat and seafood, called satés, from Southeast Asia. Make low-fat chicken nuggets by cutting skinless, boneless breasts into diamond-shaped chunks and marinating them in a mixture of soy sauce, rice vinegar, honey and minced garlic. Dip each nugget in lightly-beaten egg white and then coat with a mixture of dried breadcrumbs and equal amounts of white and black sesame seeds. Place in a single layer on a baking sheet sprayed with non-stick cooking spray. Bake at 350 degrees until golden brown, then serve at once with a spicy mustard sauce. Prepare a platter of toasted bread rounds topped with colorful red and yellow roasted peppers, and sprinkle with a little crumbled blue cheese. Or, stuff mushroom caps with a cooked mixture of chopped walnuts, sun-dried tomatoes, mashed potato, minced mushroom stems, onion and garlic, and red pepper flakes. Heap each mushroom cap with filling and bake until the mushrooms are tender (about 20 minutes at 350 degrees). Hot and cold snacks help keep the appetite under control while waiting for other dinner guests to arrive. Indulge in some of these low-calorie dips, vegetable hors d'oeuvres, and beverages without sacrificing your meal plan or your appetite AICR
1/2 pound whole fresh mushrooms Wash the mushrooms and separate the stems from the caps. Combine the cheese, bread crumbs, basil, oregano, thyme, and mushroom stems in a food processor or blender and purée. Stuff the mixture into the mushroom caps. Bake in a preheated 425°F oven for about 5 minutes or until the mushrooms are tender. Makes 6 Servings (approximately 12 Stuffed Caps). Per (2 Caps) Serving: 35 Cal; 2 g Total Fat; 3 g Carb; 3 mg Cholesterol; 90 mg Sodium; 33 mg Potassium. Exchanges: 1 Vegetable.
4 medium zucchini (about 1 pound) Line a mixing bowl with a double thickness of cheesecloth. Coarsely shred zucchini into prepared bowl. Sprinkle with vinegar, sugar and 1 teaspoon salt. Toss gently; cover with a towel and set aside for 1 hour. Meanwhile, in a food processor with the chopping blade, mince parsley and chives. Gather ends of cheesecloth, squeezing out as much liquid as possible. Add drained zucchini to food processor and process unti puréed. Add cream cheese, pepper and remaining salt; process until smooth. Press paté into a small bowl. Cover and refrigerate overnight. Serve with crackers. Yield: 1-1/2 Cups. Per (1 Tbsp) Serving: 29 Cal; 2 g Total Fat; 3 g Carb; 5 mg
Cholesterol; 280 mg Sodium; 2 g Protein. Exchanges: 1/2 Veg;
3 cups water *Buy cooked shrimp from the supermarket to decrease the preparation time. Bring water to a boil in a large saucepan; add shrimp. Cook 3 to 5 minutes or until shrimp turn pink. Drain well; rinse with cold water. Chill shrimp. Peel, devein, and finely chop chilled shrimp. (If desired, peel 1 shrimp, leaving tail intact; set aside for garnish). Combine cream cheese and next 7 ingredients in a bowl; beat at medium speed of an electric mixer until blended. Stir in chopped shrimp. Cover and chill. If desired, garnish with reserved shrimp and green onion curls. Yield: 2-3/4 cups. Per (1 Tbsp) Serving: 26 Cal; 1 g Total Fat (0.50 g Sat Fat); 2 g Carb; 17 mg Cholesterol; 76 mg Sodium; 2 g Protein. Exchanges: FREE (1 Tbsp).
2 (8 oz) pkg light (Philadelphia) cream cheese, softened Remove 1/2 cup of the cheese mixture into a small bowl, and beat in pesto sauce. Remove another 1/2 cup cheese mixture to a small bowl; beat in tomato paste. Line a 4-cup fluted mold or mixing bowl with cheesecloth, or spray generously with nonstick vegetable coating. Pat 1 cup white cheese mixture evenly into the bottom of the mold. Pat the pesto-cheese mixture in an even layer on top of the white layer. Pat 1/2 cup of white cheese over pesto layer. Pat chopped salami over white layer. Pat tomato-cheese mixture in even layer on top of salami. Pat the remaining white cheese into bowl to form bottom layer. Chill thoroughly. Unmold torte onto serving platter. Decorate top with remaining 1/4 cup sliced almonds. Spread on crackers to serve. Makes 20 Servings. Per (2 Tbsp) Serving (Torte only): 132 Cal; 10gm Fat; 3gm
Carb; 26mg Chol; 376mg Sodium; 6gm Protein. Exchanges: 1 Meat; 1-1/2 Fat.
2 jars (7-oz. each) roasted red peppers, drained Soak dried tomatoes in hot water for 5 minutes. Drain well,
reserving 3 tablespoons of the soaking liquid.
1 cup (4 oz) reduced fat Cheddar cheese In electric blender or food processor, blend Cheddar and ricotta cheeses until just combined. Spoon mixture into bowl; stir in parsley, chiles, onion, garlic & hot pepper seasoning. Shape into 5-inch log; wrap in waxed paper or plastic wrap and chill at least 2 hours. To serve, roll log in pecans; cut log into 1/4-inch slices. Place slices on wafers. Yield: 1 (10-ounce) log. Per Serving (3 Wafers with Topping): 132 Cal; 6 g Total Fat;
12 g Carb; 12 mg Cholesterol; 319 mg Sodium; 9 g Protein . Exchanges:
1-1/2 cups no-sugar-added apricot spread (i.e., Smuckers®) Combine first 5 ingredients in a medium bowl; stir well. Measure and reserve 1 cup apricot mixture, and set aside. Dip chicken pieces in remaining apricot mixture; dredge in crushed pretzels. Place on 2 large baking sheets. Bake at 400°F for 15 minutes or until chicken is done. Combine reserved 1 cup apricot mixture and 1 cup water in a medium saucepan. Bring to a boil; reduce heat, and simmer 3 minutes. Combine cornstarch and 2 tablespoons water; stir well. Add to hot apricot mixture. Cook, stirring constantly , until mixture is thickened. Serve sauce with chicken nuggets. Yield: 15 Appetizer Servings. Per (4-6 Appetizers) Serving: 171 Cal; 2 g Total Fat ; 27 g Carb; 26 mg Cholesterol; 420 mg Sodium; 12 g Protein. Exchanges: 2 Very Lean Meat; 2 Starch/Carb.
1 cup canned chickpeas (garbanzo beans), rinsed and drained In a food processor, purée chickpeas with sour cream,
cilantro, garlic, lemon juice and mayonnaise until smooth. If dip is too thick, gradually
add additional teaspoons each of sour cream and mayonnaise, just until right consistency
is reached. Transfer to a container with a tight lid. Season to taste with salt, pepper
and Tabasco sauce, if desired. If time is not a constraint, cover and refrigerate 24 hours
before serving.
2 tsp all-purpose flour Combine first 4 ingredients; add roasted pepper, artichokes, and crabmeat, stirring well. Coat 32 miniature muffin cups with cooking spray. Gently press 1 wonton wrapper into each muffin cup, allowing ends to extend above edges of cups. Spoon crabmeat mixture evenly into wonton wrapper cups; sprinkle with cheese and chives. Brush edges of wonton wrappers with melted margarine. Bake at 350°F for 20 minutes or until crabmeat mixture is set and edges of wonton wrappers are lightly browned. Yield: 32 Appetizers. Per Appetizer: 35 Cal; 1 g Total Fat; 5 g Carb; 5 mg Cholesterol; 108 mg Sodium. 2 g protein. Exchanges: FREE (1 Appetizer).
1 medium-size ripe avocado, peeled and mashed Combine first 5 ingredients in a large bowl; stir until smooth. Add tomato and remaining ingredients; stir gently. Serve with cucumber and zucchini rounds. Yield: 3-1/4 Cups. Per (1 Tbsp) Serving: 12 Cal; 1 g Total Fat; 1 g Carb; 00 mg Cholesterol; 29 mg Sodium. Exchanges: FREE (1 Tbsp).
8-1/4 cups hot strongly brewed coffee Combine coffee and sugar, stirring until sugar dissolves. Stir in milk and vanilla; cover and chill. Combine chilled coffee mixture and Kahlúa in a punch bowl; stir well. Spoon tablespoons of ice cream into coffee mixture; stir until ice cream melts. Sprinkle with chocolate. Serve immediately. Yield: 18 (1-cup) Servings. Per (1-cup-Serving: 150 Cal; 2 g Total Fat (1 g Sat Fat); 21 g Carb; 6 mg Cholesterol; 62 mg Sodium; 3 g Protein. Exchanges: 1-1/2 Starch/Carb.
2 cups water Combine first 3 ingredients in a 1-quart glass measuring cup. Microwive at HIGH 5 minutes or until boiling. Pour over tea bags in a 2-quart glass measuring cup. Cover and let stand 10 minutes. Remove and discard spices and tea bags. Stir in juices and sugar. Microwave, uncovered, at HIGH 8 minutes or until hot, stirring halfway through cooking time. Pour into mugs and garnish with lemon wedges, if desired. Yield 7 (1-cups) Servings. Per (1-cup) Serving: 144 Cal; 00 g Fat; 37 g Carb; 00 mg Cholesterol; 5 mg Sodium. Exchanges: 1-1/2 Fruit; 1/2 Starch (Other Carb).
1 cup water Combine first 3 ingredients in a small saucepan; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes or until candies melt, stirring occasionally. Cool completely. Combine cinnamon mixture and juice in a large punch bowl; stir well. Add ginger ale; stir gently. Pour into glasses. If desired, garnish with mint sprigs and pineapple cubes. Serve immediately. Yield: 22 (1-cup) Servings. Per Serving: 125 Cal; 00 Fat; 32 g Carb; 00 mg Cholesterol; 6 mg Sodium. Exchanges: 1 Fruit; 1 Starch/Other Carb.
3 (3- x 1/2-inch) strips orange rind Place citrus strips in a class pitcher; crush slightly by gently pressing against pitcher with back of a spoon. Add juices; stir well. Cover and chill thoroughly. Just before serving, stir in mineral water. Serve over ice. If desired, garnish with orange and grapefruit rind curls. Yield: 8 (1-cup) Servings. Per (1-Cup) Servng: 91 Cal; Trace of Fat; 22 g Carb; 00 mg Cholesterol; 13 mg Sodium. Exchanges: 1-1/2 Fruit.
4 cups skim milk Combine first 4 ingredients in a large saucepan; stir well. Cook over medium-low heat until marshmallow cream melts. Gradually stir about 1/4 of hot mixture into egg substitute; add to remaining hot mixture, stirring constantly. Cook mixture over low heat, stirring constantly, 1 to 2 minutes or until mixture thickens. Remove mixture from heat; stir in bourbon and 1/2 teaspoon nutmeg. Let cool. Cover and chill 3 hours. Remove and discard vanilla bean; stir in ice milk just before serving. Sprinkle with nutmeg, if desired. Yield : 16 (1/2-cup) Servings. Per (1/2-Cup) Serving: 113 Cal; 1 g Total Fat (0.5 g Sat Fat); 13 g Carb; 4 mg Cholesterol; 84 mg Sodium; 5 g Protein. Exchanges: 1/2 Skim Milk; 1/2 Starch.
1 pkg (0.9-ounce) sugar-free instant vanilla
pudding mix Combine pudding mix, 2 cups of milk, vanilla and sweetener in a bowl; mix according to pudding directions. Pour into a 1/2-gallon container with a tight-fitting lid. Add 3 cups milk; shake well. Add evaporated milk and shake. Add remaining milk and shake well. Chill throoughly. Yield: 8 (1-cup) Servings. Per Serving; 107 Cal; 1 g Total Fat; 15 g Carb; 1 mg Cholesterol; 187 mg Sodium; 10 g Protein. Exchanges: 1 Skim Milk; 1/4 Starch.
1-1/3 cups semisweet chocolate chips Line an 8-inch square pan with foil and coat with nonstick cooking spray; set aside. In a heavy saucepan over low heat, melt chocolate chips with milk; stir until smooth. Remove from the heat; cool for 2 minutes. Stir in vanilla. Fold in the marshmallows and graham crackers. Pour into prepared pan. Refrigerate for 1 hour or until firm. Lift out of pan and remove foil; cut into 48 pieces. Yield: 4 Dozen. Per Piece: 41 Cal; 1 g Total Fat (1 g Sat Fat); 7 g Carb; Trace Cholesterol; 10 mg Sodium; Trace Fiber; 1 g Protein. Exchanges: 1/2 Starch.
2 Tbsp smooth peanut butter In the mixing bowl, blend together peanut butter and honey with a wooden spoon. Add granola and raisins, and stir until well mixed. Cover with wax paper and chill in the refrigerator 30 minutes. (Chilling makes it easier to handle). When completely cold, take a spoonful of the candy mixture, give it a squeeze in your fist and roll it into a small ball between your palms. Roll ball in coconut. Place candy on serving plate. Make candy balls until all the mixture is used. Cover plate and chill at least 1 hour. Makes 1 dozen (12) Candies. Per (1) Candy Serving: 77 Calories; 3 g Total Fat; 12 g Carb;
3/4 pound baking potatoes (about 2), peeled and
thinly sliced In a large saucepan of boiling water, cook the potatoes until tender, about 20 minutes. Drain well and return to the pan. With a potato masher or an electric beater, mash the potatoes until very smooth. Stir in 1-2/3 cups of the confectioners' sugar, 2/3 cup of the cocoa, the chocolate, and butter. Cook over low heat, stirring constantly, until the mixture leaves the sides of the pan, about 4 minutes. In a food processor, combine the potato mixture, liqueur, vanilla, and salt and process until smooth, about 2 minutes. Transfer to a bowl, cover with plastic wrap, and refrigerate until the mixture is firm enough to roll into balls, at least 3 hours or overnight. With dampened hands, roll the truffle mixture into walnut-size balls. In a small bowl, stir together the remaining 1 tablespoon confectioners' sugar and remaining 2 tablespoons cocoa. Roll the truffles in the cocoa mixture, place in pretty paper or gold foil cups, and refrigerate for up to 5 days. Makes 3 Dozen (36) Truffles. Per Truffle: 40 Cal; 1 g Total Fat (<0.5 g Sat Fat); 9 g Carb; 1 mg Cholesterol; 9 mg Sodium; 1 g Protein. Exchanges: 1 Starch/Carb. Hint: Experiment with other flavored liqueurs, such as raspberry or hazelnut. Give the truffles as a gift soon after preparing, along with instructions to keep them refrigerated. The truffles may be rolled in additional cocoa just before serving, if desired.
2 pkg (8-ounces each) cream cheese,
softened In a small mixing bowl, beat the cream cheese, chocolate, sweetener and vanilla until smooth. Stir in pecans. Pour into an 8-inch square baking pan lined with foil. Cover and refrigerate overnight. Cut into 16 squares. Serve chilled. Yield: 16 Squares. Per (1-Square) Serving: 147 Cal; 14 g Total Fat; 5 g Carb; 31 mg Cholesterol; 84 mg Sodium; 3 g Protein. Exchanges: 3 Fat.* *Ed. Suggestion: Try using 1/3-Less Fat (Light) Cream Cheese or Neufchatel to save a bit more on Calories, Fat and Cholesterol. Per (1-Square) Using Light Cream Cheese: 111 Cal; 9 g Total Fat (4 g Sat Fat) ; 5 g Carb; 13 mg Cholesterol; 133 mg Sodium; 3 g Protein 1 g Fiber. Exchanges: 2 Fats.
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