Category: Appetizers

less than 1 point

2 cups chopped plum tomato (about 3 tomatoes)
1 cup chopped Granny Smith apple
1/2 cup chopped cucumber
1/2 cup fresh corn kernels
1/2 cup chopped red bell pepper
1/4 cup chopped green onions
1/4 cup chopped red onion
2 1/2 tablespoons chopped fresh cilantro
1 1/2 tablespoons fresh lime juice
1 tablespoon chopped seeded jalapeño pepper
1 tablespoon balsamic vinegar
1 1/2 teaspoons sugar
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper

Combine all ingredients, stirring well to combine. Serve at room temperature or chilled.

Yield: 4 1/2 cups (serving size: 1/2 cup)

• Calories: 33
• Fat: 0.3
• Fiber: 1.4

There are lots of variations to this: I use black beans, pinto or red beans and black eyed peas.  I skip the pimiento and use a red pepper instead of the yellow pepper.  Red onions are also zippier than green.  The original recipe called for 1 cup of oil – that seems excessive to me, so I use half that.

1 can pinto beans
1 can black-eyed peas (I used black beans)
1 can shoe-peg corn
1 c chopped yellow peppers
1 c chopped celery
1 c chopped green onions
1 jar chopped pimientos
1 small can diced jalapenos
½ c cider vinegar
½ c sugar
½ c oil

Combine last three ingredients in a saucepan and bring to a boil.  Cool

Combine vegetables.  Pour cooled dressing over vegetables and marinate overnight (if possible).

Drain before serving.

Serve with Scoop Fritos (2 bags for this amount).

Makes lots.

4 points (calculated using thighs instead of breasts)

2/3 cup honey
2 tablespoons minced peeled fresh ginger
2 tablespoons fresh lemon juice
2 tablespoons cider vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
1 teaspoon grated orange rind
1 teaspoon Worcestershire sauce
4 garlic cloves, minced
1 1/4 pounds skinless, boneless chicken breasts, cut into bite-sized pieces
Cooking spray
1 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons cornstarch
2 teaspoons water
2 teaspoons sesame seeds, toasted (optional)

Combine first 9 ingredients in a large zip-top plastic bag; seal and shake well. Add chicken; seal and toss to coat. Refrigerate at least 2 hours or overnight, turning occasionally.

Preheat oven to 425°

Remove chicken from bag, reserving marinade. Arrange chicken in a single layer on the rack of a broiler pan coated with cooking spray. Sprinkle chicken with salt and pepper. Bake at 425° for 20 minutes, stirring once

While chicken is cooking, strain marinade through a sieve into a bowl; discard solids. Place marinade in a saucepan; bring to a boil. Cook 3 minutes; skim solids from surface. Combine cornstarch and water in a small bowl; stir with a whisk. Add cornstarch mixture to pan, stirring with a whisk; cook 1 minute. Remove from heat; pour glaze into a large bowl

Preheat broiler.

Add chicken to glaze; toss well to coat. Place chicken mixture on a jelly roll pan; broil 5 minutes or until browned, stirring twice. Sprinkle with sesame seeds, if desired.

Yield:  12 servings (serving size: about 1 1/2 ounces)

• CALORIES 179
• FAT 4.4g
• FIBER 0.1g

3 points

Pot stickers:
3/4 cup shredded green cabbage
1/3 cup chopped green onions
1/4 cup matchstick-cut carrots
2 tablespoons chopped fresh cilantro
1 tablespoon low-sodium soy sauce
2 teaspoons minced peeled fresh ginger
1 teaspoon dark sesame oil
1/2 teaspoon salt
1/2 pound cooked peeled small shrimp
Dash of hot sauce
24 wonton wrappers
2 tablespoons cornstarch
1 tablespoon canola oil, divided
1 cup water, divided

Sauce:
1/4 cup water
1/4 cup peanut butter
2 tablespoons low-sodium soy sauce
1 1/2 tablespoons seasoned rice vinegar
1 1/2 tablespoons chile paste with garlic (such as sambal oelek)
1/2 teaspoon sugar

Remaining ingredient:
Chopped green onions (optional)

To prepare pot stickers, combine first 10 ingredients in a food processor; pulse 4 times or until coarsely chopped. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 1 1/2 teaspoons shrimp mixture into center of each wrapper. Moisten edges of dough with water; bring 2 opposite corners to center, pinching points to seal. Bring remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch.

Heat 1 1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add 12 pot stickers to pan; cook 2 minutes or until bottoms are golden brown. Slowly add 1/2 cup water to pan; cover and cook 4 minutes. Uncover and cook 3 minutes or until liquid evaporates. Repeat procedure with remaining 1 1/2 teaspoons canola oil, 12 pot stickers, and 1/2 cup water.

To prepare sauce, combine 1/4 cup water and next 5 ingredients (through sugar) in a small bowl, stirring with a whisk. Serve sauce with pot stickers. Garnish with chopped green onions, if desired.

Yield:  12 servings (serving size: 2 pot stickers and 1 tablespoon sauce)

• CALORIES 125
• FAT 4.9g
• FIBER 0.9g

1 point

Cooking spray
1/2 cup chopped red onion
1 garlic clove, minced
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
3 large egg whites
1 large egg
2 tablespoons chopped fresh parsley
1 1/2 tablespoons chopped fresh oregano
2 tablespoons 1% low-fat milk
6 (18 x 14-inch) sheets frozen phyllo dough, thawed
1/2 cup (2 ounces) crumbled feta cheese

Preheat oven to 375°.

Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add onion, and cook 5 minutes, stirring frequently. Add garlic; cook 1 minute, stirring constantly. Stir in pepper and salt. Add spinach; cook 2 minutes, stirring frequently. Remove from heat, and cool slightly. Combine egg whites and egg in a medium bowl, stirring with a whisk. Add spinach mixture, parsley, oregano, and milk, stirring to combine.
Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers with remaining phyllo and cooking spray, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Cut stack lengthwise into 3 (4 1/4-inch-wide) strips, and cut each strip crosswise to form 4 (4 1/2-inch) squares. Carefully place 1 layered square into each of 12 muffin cups coated with cooking spray; gently press squares into pan to form cups. Fan corners of phyllo cups. Lightly coat the corners of each phyllo cup with cooking spray.
Divide the spinach mixture evenly among phyllo cups. Bake at 375° for 15 minutes. Remove from oven; sprinkle evenly with cheese. Loosely cover; bake an additional 3 minutes.

Yield:  12 servings (serving size: 1 tart)

• CALORIES 62
• FAT 2.1g
• FIBER 1.1g

 

Note: this recipe makes a lot – could easily halve it for a party; I ran out of baguette with the full recipe.

It is actually great as a sandwich spread!

3 points

1/2 cup minced celery (3 stalks)
1/2 cup minced green bell pepper (1 small)
1/2 cup minced red bell pepper (1 small)
8 oz 1/3-less-fat cream cheese
1/3 cup light mayonnaise
1 teaspoon curry powder
1 teaspoon hot sauce
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/4 teaspoon black pepper
1 pound lump crabmeat, shell pieces removed (4 small cans)
36 (1/4-inch-thick) slices diagonally cut French bread baguette (about 18 ounces)
1 tablespoon olive oil

Combine the first 11 ingredients in a large bowl, stirring until well combined. Gently fold in crabmeat.
Prepare broiler.
Place bread slices in a single layer on a baking sheet. Brush 1 side of the bread slices evenly with the olive oil. Broil 1 minute or until lightly browned. Serve with spread.

Yield: 18 servings (serving size: about 2 tablespoons spread and 2 bread slices)

• Calories: 156
• Fat: 4.6g
• Fiber: 1.8g

 

3pts (serving size: 3 wontons and 3 tablespoons sauce)

Classico Tomato Basil sauce is perfect

Wontons:

1  small butternut squash (about 1 1/2 pounds)
1/2  cup  water
1/2  cup  ricotta cheese
3  tablespoons  grated fresh Parmesan cheese
2  tablespoons  dry breadcrumbs
1/4  teaspoon  sea salt
1/4  teaspoon  freshly ground black pepper
1/8  teaspoon  ground nutmeg
1  teaspoon  water
1  large egg, lightly beaten
24  wonton wrappers
Cooking spray

To prepare sauce, heat oil in a large nonstick skillet over medium heat. Add leek and garlic; cook 8 minutes or until tender (do not brown), stirring frequently. Increase heat to medium-high. Add red pepper and next 6 ingredients (red pepper through tarragon); bring to a boil. Reduce heat to low; simmer 15 minutes or until thick. Discard rind, bay leaf, and tarragon.

Preheat oven to 375°.

To prepare wontons, cut the squash in half lengthwise; discard seeds and membrane. Place the squash halves, cut sides down, in a 2-quart baking dish; add 1/2 cup water. Bake at 375° for 45 minutes or until squash is tender when pierced with a fork; cool. Scoop out pulp to measure 1 cup, and reserve the remaining pulp for another use. Combine 1 cup pulp, ricotta, and the next 5 ingredients (ricotta through nutmeg), stirring until well combined.

Combine 1 teaspoon water and egg, stirring with a whisk. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 2 teaspoons squash mixture into center of each wrapper. Brush edges of dough with egg mixture; bring 2 opposite corners together. Press edges together to seal, forming a triangle. Repeat procedure with remaining wonton wrappers and squash mixture.

Place the wontons on a large baking sheet coated with cooking spray, and brush lightly with remaining egg mixture. Bake at 375° for 17 minutes or until golden and crisp. Serve with the sauce.

Yield: 8 servings

 

 

• Calories: 157
• Fat: 4.6g
• Fiber: 2g

 

 

 

2 points

¾ c fat-free sour cream
4 oz block-style, 1/3 less fat cream cheese, softened
1 c finely chopped celery
¼ c minced fresh chives
¼ c fat-free Thousand Island dressing
¾ tsp salt
1 (8 oz) container lump crabmeat, drained and shell pieces removed
chopped chives (optional)

Combine fat-free sour cream and cream cheese in a large bowl; stir with a whisk until smooth. Stir in celery, ¼ c chives, dressing and salt. Gently fold in the crabmeat. Garnish with additional chives, if desired.

Yield: 12 servings (1/4 c)

 

• Calories: 67
• Fat: 2.8
• Fiber: 0.4

 

2 points

36 wonton wrappers
Cooking spray
1 1/2 cups (6 ounces) shredded sharp cheddar cheese
1 cup chopped cooked shrimp
1 cup chopped bottled roasted red bell peppers – or try little red peppers from Byerly’s olive bar
1 cup bottled chipotle salsa
1/2 cup chopped green onions

Preheat oven to 350º.

Fit 1 wonton wrapper into each of 36 mini muffin cups coated with cooking spray, pressing the wrappers into sides of cups. Bake at 350º for 7 minutes or until lightly browned. Keep wontons in muffin cups.

Combine cheese and remaining ingredients, and spoon about 1 tablespoon cheese mixture into each wonton cup. Bake at 350º for 6 minutes or until cheese melts. Remove from muffin cups. Serve immediately.

Yield:  3 dozen (serving size: 2 filled wonton cups)

• CALORIES 98
• FAT 2.6g
• FIBER 1.4g

 

2 points or less

BIG HIT!

48  baked tortilla chips
1/2  cup reduced-fat mayonnaise
1  teaspoon chopped canned chipotle chile in adobo sauce
1  tablespoon fresh lime juice
3/4  pound lump crabmeat, shell pieces removed (2 cans)
1/4  cup (1 ounce) grated fresh Parmesan cheese
2  tablespoons finely chopped peeled jicama
2  tablespoons thinly sliced green onions
2  tablespoons finely chopped red bell pepper
2  tablespoons finely chopped fresh cilantro

Preheat oven to 350°.

Arrange tortilla chips in a single layer on 2 baking sheets.

Combine mayonnaise, chile, and juice, stirring with a whisk.

Combine crab and next 6 ingredients (through celery) in a medium bowl. Add mayonnaise mixture, stirring until well combined. Spoon about 1 tablespoon crab mixture onto each chip. Bake at 350° for 5 minutes or until thoroughly heated.

Yield: 16 servings (serving size: 3 crisps)

 

• Calories: 85
• Fat: 3.3g (with avocado which I have taken out)
• Fiber: 1.2g