Holiday Appetizers: Tips & Recipes to Lighten Up (cont.)
1 avocado, peeled, pitted, and diced
2 teaspoons lime juice, fresh or bottled
2 tablespoons chopped fresh cilantro
2 tablespoons salsa
Garlic powder or garlic salt to taste (optional)
Black pepper to taste
8 ounces fat-free sour cream
1-ounce packet taco seasoning mix
15-ounce can fat-free or vegetarian refried beans
1 cup diced tomatoes, drained
1/2 cup finely chopped green onions
2 cups shredded reduced-fat Mexican-style cheese blend (i.e. Jack and cheddar)
2 1/4-ounce can sliced black olives (optional)
- Make guacamole if you haven't already and set aside.
- In small bowl, blend sour cream with taco seasoning.
- Spread the refried beans in the bottom of a deep-dish pie plate (you can warm the beans up in the microwave briefly to make them more spreadable.)
- Top the beans with the sour cream mixture then top that with the guacamole.
- Spread the tomatoes on top then sprinkle the green onions over the top, followed by the shredded cheese and black olives if desired.
- Serve with reduced-fat tortilla chips or reduced-fat crackers.
Makes 16 appetizer servings.
Per serving (dip only): 85 calories, 5.2 grams protein, 6.4 grams carbohydrate, 4.4 grams fat (1.9 grams saturated fat, 1.9 grams monounsaturated, .3 grams polyunsaturated fat), 7 milligrams cholesterol, .7 grams fiber, 258 milligrams sodium. Calories from fat: 46% .
Mini Veggie Frittatas
This is a festive-looking appetizer with the green and red vegetables used. They work well as a finger food too. To double the recipe, just double the ingredients and use two muffin pans (12 cups each).
12 slices zucchini, 1/8-inch thick
1/2 whole red bell pepper (core and seeds removed), finely chopped
1 large green onion (or 2 small) white and part green, finely chopped
2 large eggs
1/2 cup egg substitute
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon oregano leaves
1/2 cup shredded reduced-fat sharp cheddar or Jarlsberg Lite (Gruyere can also be used)
Canola oil cooking spray
- Spray 12 muffin cups with canola cooking spray (or line with foil cupcake papers). Preheat oven to 400 degrees.
- Add a zucchini slice to the bottom of each prepared muffin cup. Top zucchini slices with the bell pepper and green onion (distribute evenly between the 12 muffin cups).
- In mixing bowl, beat eggs, egg substitute, salt, pepper, and oregano on medium-low speed until completely blended (a couple of minutes). Spoon about 1 1/2 tablespoons of the egg mixture into each of the muffin cups. Sprinkle the cheese evenly over the top of the cups.
- Bake until frittatas are set, about 10-12 minutes. Serve warm and use a small rubber scraper to remove the frittatas from the pan (unless you used foil cupcake liners).
Makes 12 mini frittatas (about 6 appetizer servings).
Per two frittatas: 65 calories, 7 grams protein, 1.8 grams carbohydrate, 3.3 grams fat (1.5 grams saturated fat, 1.1 grams monounsaturated fat, .3 grams polyunsaturated fat), 76 milligrams cholesterol, .4 grams fiber, 190 milligrams sodium. Calories from fat: 45%.
Originally published Dec. 12, 2003
Medically updated Nov. 18, 2004.
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