RECIPES – Appetizers

DISCLAIMER:

These recipes are only guides that should supplement your doctor-prescribed diets. Please consult your doctor/physician to get their advice if these food guides are suitable for you to follow.

RECIPES

SNACKS/APPETIZERS

TIPS : Most if not all of these recipes only take minutes to prepare.

PREFACE:

These recipes are quick and easy to prepare. Most of it will only take minutes to prepare and well suited for home parties or even for any meal of the day. If you have a full time job and really can’t spend too much time preparing food, these recipes will definitely help you to have a healthy meal on the table for everyone to enjoy.

This is the first of a series of food recipes that will help you prepare good food for you and your family OR even if you are single and preparing healthy food for yourself. Do take note that most of the food listed here are diabetic-friendly so they’re pretty healthy to begin with.

If you are looking to supplement your fitness program whether its to balance up your diet or keeping the excess pounds off, these recipes are especially suitable. And as mentioned in the disclaimer on the cover page, if you have special medical needs, do consult your doctor first before trying out any of these recipes so that you have the assurance that it will not mess up your diet program.

Thank you for your time in reading through this PREFACE.

STAY HEALTHY AND FIT!

Veggie quesadillas

Ingredients

1/2 cup diced red bell pepper

1/2 cup canned black beans, rinsed and drained

1/2 cup no-added-salt canned corn, drained

1 green onion, chopped

1/8 teaspoon cumin

1/8 teaspoon garlic salt

Cooking spray

4 eight-inch whole wheat tortillas

1 cup shredded 2% Colby-Monterey Jack cheese blend

Directions

In a bowl, stir together red pepper, black beans, corn, onion, cumin, and garlic salt; set aside. Heat a large, nonstick skillet over medium heat. Spray warm skillet with cooking spray and place one tortilla flat in the skillet. After 1 minute, use a large spatula to flip the tortilla over. Sprinkle evenly with half of the cheese, then with half of the vegetable mixture. Top with a second tortilla. Cover the skillet with a lid and cook 30 seconds, or until the cheese begins to melt. Carefully flip quesadilla over with the large spatula, cover, and continue cooking an additional minute. Transfer to a serving dish and slice into 6 pie-shaped pieces. Cover to keep warm or place in a warm oven. Repeat process to make second quesadilla. Serve quesadillas with Sassy salsa if desired.

Yield: 12 pieces. Serving size: 2 pieces.

Nutrition Facts Per Serving:

Calories: 180, Carbohydrates: 27 g, Protein: 9 g, Fat: 4 g, Saturated Fat: 2 g, Sodium: 368 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 starch, 1 nonstarchy vegetable, 1 fat. Carbohydrate choices: 2.

Veggie pizza

Ingredients

Cooking spray

1 tablespoon cornmeal

1 can (10 ounces) refrigerated pizza crust dough

2 teaspoons olive oil

1 cup shredded part-skim mozzarella cheese

3 plum tomatoes, thinly sliced

1 small onion, thinly sliced and separated into rings

3 large mushrooms, thinly sliced

Half a 13.75-ounce can artichoke hearts, drained and sliced

Half a 14-ounce can hearts of palm, drained and sliced

1/2 cup pickled banana pepper rings

2 ounces provolone cheese, shredded or sliced into thin strips

1/2 teaspoon Italian seasoning

Directions

Preheat oven to 400°F. Coat a 13-inch pizza pan or baking stone with cooking spray and sprinkle evenly with cornmeal. Place pizza dough on pan and, starting at center, press dough out with hands to cover pan. Using your fingertips or a pastry brush, coat dough lightly with olive oil. Bake 5-8 minutes, or until light golden. Remove crust from the oven and sprinkle evenly with mozzarella cheese. Cover with tomato slices, onion rings, mushrooms, artichoke hearts, hearts of palm, and banana pepper rings. Top with provolone cheese and sprinkle with Italian seasoning. Return pizza to the oven and bake 17-22 minutes more, or until crust is deep golden.

Yield: 13-inch pizza. Serving size: 1/8 of pizza.

Nutrition Facts Per Serving:

Calories: 207, Carbohydrates: 25 g, Protein: 11 g, Fat: 7 g, Saturated Fat: 3 g, Sodium: 622 mg, Fiber: 3 g

Exchanges per serving: 1 starch, 1 1/2 vegetable, 1 medium-fat meat, 1/2 fat. Carbohydrate choices: 2.

Crunchy Balsamic and Bleu Cheese Veggie Pocket

Ingredients

1/2 six-inch diameter whole wheat pita pocket

1 leaf green leaf lettuce

1/4 cup shredded purple cabbage

1 canned whole artichoke heart, quartered

2 teaspoons finely diced purple onion

1 tablespoon finely diced cucumber

2 tablespoons finely chopped tomato

1 tablespoon crumbled bleu cheese

2 teaspoons commercial lite balsamic vinaigrette

Directions

Wrap outside of pita pocket in foil or plastic wrap before filling (to prevent the pocket from splitting while stuffing). Place lettuce leaf in pocket, then fill with cabbage, artichoke, onion, cucumber, and tomato. Sprinkle with bleu cheese and drizzle evenly with vinaigrette.

Yield: 1 pocket. Serving size: 1 pocket.

Nutrition Facts Per Serving:

Calories: 167, Carbohydrates: 29 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 462 mg, Fiber: 4 g

Exchanges per serving: 1 1/2 starch, 1 non-starchy vegetable, 1/2 fat. Carbohydrate choices: 2.

Spicy Nuts

Ingredients

1/2 cup whole almonds

1/2 cup pecan halves

1/2 cup walnut halves

1 teaspoon canola oil

1/2 teaspoon cumin

1/2 teaspoon curry powder

1/8 teaspoon cayenne pepper

Dash of white pepper

Directions

Preheat oven to 350°F. Toss the nuts with oil in a large bowl. In a small bowl, combine the spices. Add spices to the nuts, stirring until the nuts are covered evenly. Spread the nuts on a baking tray in a single layer. Bake the nuts for 10 to 12 minutes. Remove from oven and cool before serving.

Yield: 1 1/2 cups. Serving size: 1/4 cup.

Nutrition Facts Per Serving:

Calories: 96, Carbohydrates: 3 g, Protein: 2 g, Fat: 9 g, Saturated Fat: <1 g, Sodium: 1 mg, Fiber: 1 g

Exchanges per serving: 2 fat.

Stuffed tomatillos

Ingredients

10 tomatillos or large cherry tomatoes (1 1/2 inches in diameter)

1/3 cup shredded, low-fat Cheddar cheese

1/3 cup frozen whole kernel corn, thawed

3 ounces Neufchâtel cheese, softened

1 green onion, sliced

1/2 teaspoon ground red chilies

Chopped parsley

Directions

Cut the tops off the tomatillos or cherry tomatoes and scoop out the center. Mix together cheese, corn, Neufchâtel cheese, onions, and ground red chilies. Stuff each tomatillo or cherry tomato with cheese mixture. Cover and refrigerate until serving time. Garnish with chopped parsley.

Yield: 5 servings. Serving size: 2 tomatillos.

Nutrition Facts Per Serving:

Calories: 90, Carbohydrates: 7 g, Protein: 4 g, Fat: 5 g, Saturated Fat: 3 g, Sodium: 117 mg, Fiber: 2 g

Exchanges per serving: 1/2 starch, 1 fat. Carbohydrate choices: 1/2.

Simple fiber-up snack mix

Ingredients

1/2 17-ounce box Cracklin’ Oat Bran cereal

1/2 cup mixed dried berries (strawberries, cranberries, cherries, blueberries)

1/2 cup natural pitted dates, chopped

1/3 cup broken walnut pieces

Directions

Combine all ingredients in a large, zip-top bag and shake gently to mix. Store in zip-top bag or airtight container. For best quality, eat within 4-5 days (after 4-5 days, cereal softens some from moisture in the fruit).

Yield: 4 3/4 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving:

Calories: 190, Carbohydrates: 31 g, Protein: 3 g, Fat: 6 g, Saturated Fat: 2 g, Sodium: 78 mg, Fiber: 5 g

Exchanges per serving: 1 starch, 1 fruit, 1 fat. Carbohydrate choices: 2.

Baked lime chili corn tortilla chips

Ingredients

12 6-inch corn tortillas

3 tablespoons lime juice

1 teaspoon ground cumin

1 teaspoon chili powder

Directions

Preheat oven to 350°F. With clean scissors, cut each tortilla into 8 triangles and arrange in single layer on baking sheet. Pour lime juice into mister, and spray each wedge lightly. Combine cumin and chili powder in sprinkler, and sprinkle each wedge. Bake for about 7 minutes. Remove from oven and turn each wedge over. Remist with lime juice, and resprinkle with cumin and chili powder. Bake for an additional 8 minutes until the chips are crisp but not brown. Serve with salsa.

Yield: 10 servings. Serving size: 10 chips.

Nutrition Facts Per Serving:

Calories: 78, Carbohydrates: 16 g, Protein: 2 g, Fat: 1 g, Saturated Fat: 0 g, Sodium: 59 mg, Fiber: 2 g

Exchanges per serving: 1 starch. Carbohydrate choices: 1.

Apple-cinnamon popcorn crunch

Ingredients

2 cups unsweetened dried apple rings, chopped

10 cups air-popped popcorn

1/2 cup walnuts, chopped

4 tablespoons margarine, melted (not reduced-fat margarine)

1/2 teaspoon vanilla extract

2 tablespoons light brown sugar

1 teaspoon cinnamon

Directions

Preheat oven to 250°F. Place chopped apples in a single layer in a 9″ x 13″ baking pan and bake 20 minutes. Remove from oven and stir in popcorn and nuts. Set aside. In a small bowl, whisk together melted margarine, vanilla extract, brown sugar, and cinnamon. Drizzle evenly over popcorn mixture and toss well to coat. Bake for 30 minutes, quickly opening the oven door and stirring every 10 minutes. Watch carefully during the last 10 minutes and remove from the oven if apples begin to turn dark brown. (Apples should be crisp, but not overcooked.) Pour onto waxed paper to cool for 30 minutes. Store in an airtight container.

Yield: 11 cups. Serving size: 1 cup.

Nutrition Facts Per Serving:

Calories: 144, Carbohydrates: 16 g, Protein: 2 g, Fat: 8 g, Saturated Fat: 1 g, Sodium: 59 mg, Fiber: 2 g

Exchanges per serving: 1 starch, 1 1/2 fat.

Carbohydrate choices: 1.

Tangy apple slices

Ingredients

3 tablespoons balsamic vinegar

1 tablespoon packed Splenda Brown Sugar Blend for Baking

1/8 teaspoon coarse ground black pepper (or more to taste)

2 Granny Smith or Red Delicious apples (about 6 ounces each), cored and thinly sliced

Directions

In a small bowl, whisk together vinegar, Splenda, and pepper; stir until Splenda dissolves. Place apple slices in a large bowl, drizzle with dressing, and toss to coat well. This dish can be enjoyed alone or on top of salad greens (arugula is especially good) sprinkled with blue cheese and toasted walnuts.

Yield: 3 1/2 cups. Serving size: 1 cup.

Nutrition Facts Per Serving:

Calories: 81, Carbohydrates: 20 g, Protein: <1g, Fat: 0 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 4 mg, Fiber: 2 g

Exchanges per serving: 1 fruit, 1/2 other carbohydrate.

Carbohydrate choices: 1 1/2.

Quick homemade tomato salsa

Ingredients

1 can (10 ounces) diced tomatoes with green chilies, drained

1 fresh jalapeño, seeded and cut into chunks (more or less to taste)

1 small onion, cut into chunks

Half a 4 1/2-ounce can chopped green chilies, drained

1/3 cup loosely packed fresh cilantro leaves, chopped

1 teaspoon (or 1 clove) minced garlic

Juice of half a small lime

Directions

In a food processor, combine diced tomatoes and green chilies with jalapeño and onion. Process until desired texture is reached. Transfer to a bowl and stir in green chilies, cilantro, garlic, and lime juice. Refrigerating for at least one hour will allow flavors to blend.

Yield: 2 cups. Serving size: 1/4 cup.

Nutrition Facts Per Serving:

Calories: 14, Carbohydrates: 3 g, Protein: <1 g, Fat: <1 g, Saturated Fat: <1 g, Cholesterol: 0 mg, Sodium: 174 mg, Fiber: 1

Exchanges per serving: Free.

Hot bean and corn salsa

Ingredients

1/3 cup fresh-squeezed lime juice (the juice of approximately 3-4 small limes; do not use lime juice concentrate)

1 teaspoon (or 1 clove) crushed garlic

1/4 teaspoon salt

1/4 teaspoon black pepper

1 can (15 ounces) black beans, rinsed and drained

1 can (15 ounces) pinto beans, rinsed and drained

1 can (15 1/4 ounces) no-salt-added white corn, drained

1 can (4 1/2 ounces) chopped green chilies, drained

1-2 fresh jalapeños, seeded and very finely minced (more or less to taste)

3 medium tomatoes, seeded and finely chopped

1 cup loosely packed, fresh cilantro leaves, chopped

2 ripe avocados, finely chopped

Directions

In a small bowl, whisk together lime juice, garlic, salt, and black pepper. Place remaining ingredients in a large bowl; stir gently to combine. Add dressing from small bowl and toss gently to coat well. Cover and refrigerate at least 1 hour to allow flavors to blend. Stir gently and serve with baked tortilla chips or tortillas or enjoy as a side dish or salad.

Yield: 8 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving:

Calories: 120, Carbohydrates: 17 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 198 mg, Fiber: 6 g

Exchanges per serving: 1 starch, 1 fat.

Carbohydrate choices: 1.

Shrimp spring rolls with tangy citrus sauce

Ingredients

4 eight-inch circular spring roll skins

Warm water

2 ounces rice sticks

1 small (6-inch) cucumber

8 small shrimp (50- to 60-per-pound size), cooked and peeled

2 green onions

Handful of fresh cilantro sprigs

1/4 cup prepared duck sauce

1 teaspoon minced ginger

1 tablespoon unsweetened or fresh orange juice

Directions

Dipping sauce:

In a large pie pan or shallow casserole dish, place 1 spring roll skin so it lies flat. Pour in enough warm water to cover the skin by at least 1/2 inch. Allow it to soften about 2 minutes. Carefully transfer the skin, allowing excess water to drip off, to a serving plate. Repeat with each skin.

Fill a 2-quart saucepan three-quarters full of water, place over medium heat, and bring to a boil. Add the rice sticks and cook approximately 3-5 minutes until softened. Drain well and allow to cool. Peel cucumber and cut off 1/2 inch from each end. Cut cucumber in half horizontally. Cut each half lengthwise into strips, about 1/2 inch thick; you will need 16 cucumber strips total for the rolls. (Store any extra cucumber in refrigerator if desired or discard.) Cut each shrimp in half, lengthwise, and set aside. Remove root end from green onions with a sharp knife. Cut a 4-inch segment from the white part of each onion, and split in half lengthwise. Combine all sauce ingredients in a small bowl and mix with a fork or small whisk.

To make the spring rolls, start by placing approximately 1/4 cup drained rice sticks in a column in the center of each skin. Place 2 pieces of cut cucumber on either side of the rice sticks (4 pieces total per skin). Top rice sticks with 4 halves of shrimp, equally spaced, and top with half an onion segment and 2 sprigs of fresh cilantro. Beginning at one edge, parallel to the column of filling, fold the skin over the column. Fold the top and bottom of the skin toward the middle to enclose the filling. Roll from the center toward the final edge of the skin, using your fingers to center the filling as you roll. Serve immediately at room temperature, or chill if desired. Serve with dipping sauce.

Yield: 4 servings. Serving size: 1 shrimp roll with about 1 tablespoon sauce.

Nutrition Facts Per Serving:

Calories: 99, Carbohydrates: 15 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 37 mg, Fiber: 1 g

Exchanges per serving: 1 starch, 1/2 fat.

Carbohydrate choices: 1.

Cheese cookies

Ingredients

1/2 cup margarine labeled no trans or saturated fat, melted

1 teaspoon Tabasco sauce

1 teaspoon Worcestershire sauce

1 egg

2 cups all-purpose flour

3/4 teaspoon salt

1 teaspoon ground cayenne pepper (or more if you like hot cookies)

8 ounces reduced-fat sharp Cheddar cheese, grated

1 cup Uncle Sam cereal

1 cup Rice Krispies

Directions

Combine the margarine, Tabasco sauce, Worcestershire sauce, and egg in a small bowl. Mix the flour, salt, cayenne pepper, and cheese in a large bowl. Add the margarine mixture to the dry ingredients and mix with your hands to form a dough. Add the cereals and continue mixing with your hands. Roll the dough into 1-inch balls and place on an ungreased cookie sheet. Carefully flatten the balls with a fork to make lines on the tops of the cookies. Bake at 350°F for 14-16 minutes or until cookies are crunchy. Slip a spatula underneath the cookies to prevent them from sticking to the pan but allow the cookies to cool on the pan.

Yield: 24 servings. Serving size: 2 cookies.

Nutrition Facts Per Serving:

Calories: 110, Carbohydrates: 11 g, Protein: 4 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 10 mg, Sodium: 170 mg, Fiber: 1 g

Exchanges per serving: 1 starch, 1 fat.

Carbohydrate choices: 1.

Mediterranean Deviled Eggs

Ingredients

1/4 cup finely diced cucumber

1/4 cup finely diced tomato

2 teaspoons fresh lemon juice

1/8 teaspoon salt

6 hard-cooked eggs, peeled and sliced in half lengthwise

1/3 cup roasted garlic or any flavor hummus

Chopped fresh parsley (optional)

Directions

Combine cucumber, tomato, lemon juice, and salt in small bowl; gently mix.

Remove yolks from eggs; discard. Spoon 1 heaping teaspoon hummus into each egg half. Top with 1/2 teaspoon cucumber-tomato mixture and parsley, if desired. Serve immediately.

Yield: 12 servings. Serving size: about 2 filled egg halves.

Nutrition Facts Per Serving:

Calories: 49, Carbohydrates: 3 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 157 mg, Fiber: 1 g

Exchanges per serving: 1 meat.

Spicy Shrimp Appetizers

Ingredients

2 quarts water

1 pound shelled and cooked medium frozen shrimp (21-24 count)

1/4 cup no-added-salt tomato paste

1/2 teaspoon minced garlic

1/2 teaspoon crushed red pepper

1 teaspoon olive oil

1 teaspoon basil

1/4 teaspoon black pepper

2-3 drops hot pepper sauce

24 toothpicks

3 leaf lettuce leaves for presentation

Directions

Bring 2 quarts of water to a boil in a large saucepan over medium heat. Add frozen shrimp and cook approximately 3 minutes until shrimp are heated through. Drain.

In a small bowl, whisk together tomato paste, garlic, crushed red pepper, olive oil, basil, black pepper, and hot sauce. Pour mixture into a large skillet and heat at a low heat, stirring constantly. Add hot, cooked shrimp and stir to coat with sauce. Place 1 toothpick in each shrimp. Serve immediately on a large plate covered with 3 lettuce leaves.

Yield: 8 servings. Serving size: about 3 shrimp.

Nutrition Facts Per Serving:

Calories: 87, Carbohydrates: 2 g, Protein: 14 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 112 mg, Sodium: 65 mg, Fiber: 0 g

Exchanges per serving: 2 lean meat.

Shrimp and Watermelon Ceviche

Ingredients

1 pound medium raw shrimp, peeled and deveined

1/2 cup plus 2 tablespoons lime juice, divided

1 cup finely chopped seedless watermelon

1/2 cup finely chopped jicama

1/2 cup finely chopped red onion

1/2 cup chopped fresh cilantro

1 jalapeño pepper,* minced

56 water crackers

Directions

Remove tails from shrimp; discard. Chop shrimp into small pieces.

Combine shrimp and 1/2 cup lime juice in medium bowl. Cover and refrigerate 1 hour or until shrimp are pink and opaque. Drain; discard juice.

Meanwhile, combine watermelon, jicama, onion, cilantro, jalapeño, and remaining 2 tablespoons lime juice in large bowl. Gently stir in shrimp. Cover and refrigerate at least 30 minutes to allow flavors to develop.

Serve on or with water crackers.

Note: While the shrimp aren’t traditionally cooked, the citric acid from the lime juice “cooks” the shrimp while they are marinating.

*Note: Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Yield: 28 servings. Serving size: 2 topped crackers.

Nutrition Facts Per Serving:

Calories: 44, Carbohydrates: 7 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 20 mg, Sodium: 132 mg, Fiber: 1 g

Exchanges per serving: 1/2 Bread/Starch.

Mediterranean Tuna Cups

Ingredients

3 English cucumbers

2/3 cup plain nonfat Greek yogurt

1/3 cup coarsely chopped pitted Kalamata olives

1/3 cup finely chopped red onion

2 tablespoons fresh lemon juice

1/4 teaspoon garlic salt

2 cans (5 ounces each) solid white albacore tuna in water, drained and flaked

Directions

Cut ends off of each cucumber; cut each cucumber into 10 slices. Scoop out cucumber slices with a rounded 1/2 teaspoon, leaving thick shell.

Stir yogurt, olives, onion, lemon juice, and garlic in large bowl until smooth and well blended. Stir in tuna.

Spoon about 1 tablespoon tuna salad into each cucumber cup. Serve immediately.

Yield: 10 servings. Serving size: 2 tuna cups.

Nutrition Facts Per Serving:

Calories: 32, Carbohydrates: 2 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 8 mg, Sodium: 102 mg, Fiber: 1 g

Exchanges per serving: 1 Meat.

Sweet & Spicy Whole Grain Snack Mix

Ingredients

1 egg white

1/4 cup sugar substitute*

1 tablespoon soy sauce

1/4 teaspoon ground red pepper

2 cups spoon-size shredded wheat cereal

2 cups wheat cereal squares

2 cups unsalted mini-pretzel twists

1/4 cup dry-roasted unsalted peanuts

Directions

Preheat oven to 300° F. Coat large nonstick baking pan with nonstick cooking spray; set aside.

Place egg white in large bowl; whisk until foamy. Whisk in sugar substitute, soy sauce, and red pepper.

Combine cereals, pretzels, and peanuts in medium bowl. Add to egg white mixture; toss to coat. Spread in even layer on prepared pan; bake 30 minutes, stirring every 10 minutes, until crispy. Cool completely on pan on wire rack. Store in airtight container for up to 1 week.

*Note: This recipe was tested with sucralose-based sugar substitute.

Yield: 10 servings. Serving size: 1/2 cup snack mix.

Nutrition Facts Per Serving:

Calories: 127, Carbohydrates: 24 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 216 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.

– STAY HEALTHY AND FIT –

This is just a sample of the recipes available for download at our website. There is a series of recipes that are available for free download at http://healthyandfit.webege.com

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