Miscellaneous - Phase 1 - Appetizers




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Jennifer 3FC
11-09-2003, 11:07 PM
Stuffed mushrooms

1/4 cup finely chopped onion
2 tablespoons fresh cilantro, chopped
3 tablespoons fat-free, cholesterol-free egg substitute
1 tablespoon Dijon mustard
1 1/2 teaspoon gingerroot, finely chopped
2 teaspoons reduced sodium soy sauce
1 clove garlic, finely chopped
1/2 pound ground lean chicken
12 large mushrooms, washed

Heat oven to 450 degrees. Spray baking sheet with nonstick cooking spray. Pat mushrooms dry and remove stems. Set mushroom caps aside and finely chop the stems. Combine all ingredients together except mushroom caps and mix well. Fill mushroom caps with chicken mixture and place mushrooms on baking sheet. Bake 7-10 minutes or until tops are lightly browned and chicken mixture is done
Makes 12 Servings
Serving Size: 1 filled mushroom

Nutrients per serving:
Calories: 38
Total fat: 2 grams
Saturated fat: trace
Cholesterol: 15 mg
Sodium: 74 mg
Carbohydrate: 1 gram
Protein: 4 grams
Dietary fiber: trace


Jennifer 3FC
11-09-2003, 11:09 PM
1 1/2 pounds peeled and deveined raw medium shrimp
2-3 green onions, chopped
1/4 cup lime juice
1 tablespoon reduced sodium soy sauce
2 teaspoons grated lime peel
1/4 teaspoon pepper
1/8 teaspoon crushed red pepper
2 cloves garlic, finely chopped
2 teaspoons sesame oil

Mix all ingredients except oil in a large glass bowl, cover and refrigerate about 4 hours. Heat oven to 400 degrees. Spray large baking pan with nonstick cooking spray. Arrange shrimp in a single layer in the pan and bake about 10-12 minutes or until shrimp are pink. Drizzle with oil and serve hot with toothpicks.

Makes approximately 12 Servings
Serving Size: about 3 shrimps

Nutrients per serving:
Calories: 54
Total fat: 1 gram
Saturated fat: trace
Cholesterol: 87 mg
Sodium: 150 mg
Carbohydrate: 1 gram
Protein: 10 grams
Dietary fiber: trace

Jennifer 3FC
11-09-2003, 11:11 PM
28 sea scallops
3 tablespoons chopped fresh spinach
1 tablespoon chopped cilantro
1 tablespoon minced garlic
1 tablespoon lemon juice
1 tablespoon olive oil
1/2 cup white wine

With a sharp knife, slice each scallop almost in half lengthwise, leaving a hinge. Combine spinach, cilantro, garlic and lemon juice in small bowl. Spoon mixture between each of the scallops and press together to seal. Heat oil in non-stick skillet and add scallops. Brown on each side, then remove from skillet and add wine. Heat through and place scallops back in skillet. Turn scallops occasionally and cook until opaque. Excellent served with rice pilaf or fresh steamed vegetables.

Makes 7 Servings
Serving Size: 4 scallops

Nutrients per serving:
Calories: 59
Total fat: 2 grams
Saturated fat: trace
Cholesterol: 11 mg
Sodium: 58 mg
Carbohydrate: 1 grams
Protein: 6 grams
Dietary fiber: 0 grams


Jennifer 3FC
11-09-2003, 11:13 PM
1 (15 ounce) can black beans
1 (15 ounce) can garbanzo beans
1/2 cup water or 1/2 can of bean liquid
3 tablespoons lemon juice
2 tablespoons olive oil
1 teaspoon sesame oil
1/4 teaspoon ground cumin
Salt and pepper to taste
2 cloves garlic, finely chopped
2 tablespoons fresh parsley, chopped

Pita bread or raw vegetables
Drain beans and garbanzo beans and reserve liquid. Rinse beans and allow to drain. Place black beans, garbanzo beans, lemon juice, oils and seasonings in a blender. Cover and pulse-blend until finely chopped. Add water or the reserved bean liquid a little at a time and continue blending until smooth. Place in serving bowl, sprinkle with parsley, cover and refrigerate about 2 hours or until chilled. Serve with pita bread wedges or raw vegetables for dipping.

Makes 16 Servings
Serving Size: 2 ounces

Nutrients per serving:
Calories: 36
Total fat: 2 grams
Saturated fat: trace
Cholesterol: 0 mg
Sodium: 80 mg
Carbohydrate: 4 grams
Protein: 2 grams
Dietary fiber: 1 gram

Jennifer 3FC
11-09-2003, 11:15 PM
1/2 cup nonfat sour cream
2 tablespoons lowfat mayonnaise
1 tablespoon nonfat milk
1 tablespoon prepared horseradish
1/2 teaspoon dry mustard
1/2 teaspoon Worcestershire sauce
1/4 teaspoon hot sauce
1 (8-ounce) package fat free cream cheese
1 cup reduced fat cheddar cheese, shredded
1/2 pound fresh or frozen crabmeat, drained and/or thawed
1/8 teaspoon paprika

Combine first 8 ingredients in a food processor or blender and process until smooth. Spoon mixture into a bowl; stir in cheese and crabmeat. Cover and chill. Sprinkle with paprika and serve with whole wheat crackers..


Makes 5 Servings
Serving Size: 3-5 ounces

Nutrients per serving:
Calories: 90
Total fat: 3 grams
Saturated fat: 1 gram
Cholesterol: 27 grams
Sodium: 300 mg
Carbohydrate: 3 grams
Protein: 11 grams
Dietary fiber: 0 grams

Jennifer 3FC
11-09-2003, 11:16 PM
15 cherry tomatoes
1/2 cup 1% lowfat cottage cheese
1tablespoon thinly sliced green onion
1teaspoon chopped fresh chervil or 1/4 teaspoon dried chervil
1/2 teaspoon chopped fresh dill or 1/8 teaspoon dried dill weed
1/8 teaspoon lemon pepper

Cut thin slice off bottom of each tomato and scoop out pulp with small spoon, discarding pulp. Invert tomatoes on paper towels to drain. Combine remaining ingredients in small bowl and stuff tomatoes with mixture. Serve at once or cover and refrigerate up to 8 hours.

Makes 5 Servings
Serving Size: 3 tomatoes

Nutrients per serving:
Calories: 27
Total fat: less than 1 gram
Saturated fat: less than 1 gram
Cholesterol: 1 mg
Sodium: 105 mg
Carbohydrate: 3 grams
Protein: 3 grams
Dietary fiber: less than 1 gram

Jennifer 3FC
11-09-2003, 11:18 PM
60 small fresh mushrooms (about 1 pound)
1/2 cup fresh lemon juice
1/4 cup water
2 tablespoons minced fresh parsley
2 tablespoons Dijon-style mustard
1 tablespoon Worcestershire sauce
1 teaspoon olive oil
1/4 teaspoon garlic salt
1/8 teaspoon ground red pepper

Wash mushrooms and drain on paper towels. Place in a 13x9x2 inch-baking dish. Combine lemon juice and remaining ingredients in a small bowl and mix well. Pour over mushrooms and toss to coat. Cover and marinate in refrigerator at least 8 hours. Drain before serving.

Makes 8 Servings
Serving Size: 7-8 musrhooms

Nutrients per serving:
Calories: 47
Total fat: 1 gram
Saturated fat: trace
Cholesterol: 0 grams
Sodium: 136
Carbohydrate: 8 grams
Protein: 3 grams
Dietary fiber: 2 gram