Appetizer Recipes For LA Weight Loss
 

*SPINACH STUFFED MUSHROOMS*

exchanges per serving-1 Starch, 1 Veg

1 box (10 oz) frozen chopped spinach, cooked
20 large fresh mushrooms
5 green onions, finely chopped
2 cloves garlic crushed or minced
1TBSP low sodium chicken broth
1/2 cup dried diet bread crumbs
1 TBSP lemon juice
1 egg beaten

Preheat oven to 400 deg.
Remove stems from mushrooms, chop stems finely
Arrange mushroom tops on a cookie sheet. In a large frying plan, saute onion, garlic and mushroom stems in broth. Combine spinach, breadcrumbs, lemon juice, egg and sauted mushroom mixture. Fill mushroom tops with 1/20 of mixture. Bake in preheated 400 oven for 10-15 minutes. Serve hot

Serving size: 5 mushrooms, recipe makes 4 servings.

Nutritional info: 99 cals, 6.7g protein, 13g carb, 3g fat, 195mg sodium

*CUCUMBER VEGETABLE DIP*

exchanges per serving-3 veg, 1 protein

4 or 6 oz 1% cottage cheese (according to plan)
1/4 medium cucumber, chopped unpeeled
10 medium radishes, chopped unpeeled
5 small green onions with tops, chopped
1 tablespoon fresh lemon juice
1 teaspoon dill

Combine all ingredients. Blend until smooth.
Cover and chill until serving time.
makes 1 serving.




*SPINACH DIP*

exchanges per serving-1 dairy 8oz, 2 veg

1/2 cup cooked spinach, chopped and drained
1 container non-fat plain yogurt
5 green onions with tops, finely chopped
1/4 teaspoon dried tarragon leaves, crushed
1/4 teaspoon dry mustard
Dash of pepper
1 clove garlic, crushed

Mix all ingredients. Cover and refrigerate for 1 hour.
Serve with melba toast, rice cakes or raw veggies.

Makes 1 serving.




*CREAMY FRUIT DIP*

exchanges per serving-1 LA Drink Mix, 1/2 Protein

1 tropical peach or wild berry passion LA Drink Mix
2 oz 1% cottage cheese

combine all ingredients; blen until smooth. Use with fruit(according to plan).
Cut up your fruit in bite size pieces and dip.

Makes 1 serving.

Hummus
 

*HUMMUS*

exchanges per serving-1 Protein, 1 Fat

Ingredients
1 cup cooked chickpeas
1 tablespoon lemon juice
2 cloves fresh garlic, minced
1 teaspoon olive oil
2 tablespoons plain, nonfat yogurt
1 tablespoon parsley
1-2 tablespoons water


Place all ingredients in the food processor.
Blend on high until forms smooth paste.
If mixture is still dry, you may add an additional 1-2 tablespoons of water to create a smoother paste.
Serve chilled.

*TORTILLA ROLL-UP APPETIZER*

Ingredients:

2 oz fat-free cream cheese,
2 oz light cream cheese, softened
5 green onions, sliced
1/4 cup salsa
2 oz shredded light or reduced-fat cheddar
cheese
5 (8 inch) whole wheat or spinach tortillas
1/4 cup chopped black olives
1/2 cup shredded iceberg lettuce

Preparation Instructions:
In a medium bowl, with a hand-mixer, blend
cream cheeses until soft. Add onion,
salsa, and cheese. Stir until well
combined. Divide cream cheese mixture
among tortillas. Spread a thin layer on
each. Sprinkle each tortilla with black
olives and lettuce. Roll each tortilla and
refrigerate about 4-6 hours before slicing.
Just before serving, slice each tortilla
roll into one inch pieces.

Makes 10 servings

Serving Size:
4 pieces

Each serving counts as:
1 Starch
1 Vegetable

*HORSERADISH DIP*

exchanges per serving-1 8oz. dairy, 1 vegetable

1-8oz. container nonfat plain yogurt
5 green onions, finely chopped
1 clove garlic, crushed
1/2 Tablespoon paprika
1 teaspoon horseradish
1/2 teaspoon dried whole tarragon, crushed
1/4 teaspoon pepper

Combine all ingredients, stir well.
Chill at least 3 hours for flavors to combine.
Serve with an assortment of fresh veggies.

Portabello mushroom "fries"
 

Portabello Mushroom "Fries"


Ingredients:

4 large Portobello mushroom caps
2 tbsp salt-free steak seasoning, such as Mrs. Dash
Olive oil cooking spray
1/2 cup egg substitute, beaten
1/4 cup chopped flat-leaf parsley
1 cup fresh bread crumbs
1 tsp dried Italian seasoning
1/4 tsp Morton Lite Salt
1/8 tsp fresh black pepper
1/2 cup shredded or grated Parmesan

Preparation:

Preheat a grill pan over medium-high to high heat.
Scrape the gills off the underside of Portobello mushroom caps with a spoon. Brush caps gently with a damp cloth to clean them. Spray caps lightly with olive oil to keep them from sticking to the grill pan and season the caps with steak seasoning.
Grill mushrooms 3 or 4 minutes on each side under a loose tin foil tent until just tender. Remove from heat and cool 5 minutes.
Slice grilled caps into 1/2-inch strips. Turn strips in egg, then coat in mixture of parsley, bread crumbs and cheese. Cook "fries" over medium high heat in a nonstick skillet generously coated with cooking spray.
"Fries" will brown in 2 or 3 minutes on each side.

Makes: 4 servings
Serving size: ¼ recipe
LA Exchange: 1 Vegetable, ½ Dairy, 1 Condiment

Apple berry salsa and chips
 

Apple Berry Salsa & Chips

Ingredients:

2 medium granny smith apples
1 pt. strawberries, diced
2 Kiwi ( peeled and diced)
1 small orange
2 Tbsp brown sugar substitute
2 Tbsp Apple Jelly( sugar free)


Baked Cinnamon Chips
2 ( 6 inch ) flour tortilla
1 Tbsp brown sugar substitute
2 tsp cinnamon

Preparation:
Salsa:
Chop Apples, strawberries, kiwi and orange with food chopper ( hand held)
In a medium size mixing bowl mix brown sugar substitute and sugar free apple jelly.
Stir in the chopped fruit.

Chips:
Lightly spray flour tortilla with water on a baking sheet. May use non fat, non stick spray like Pam instead of water.
Combine sugar and cinnamon together and divide in half.
Cut each tortilla into 8 wedges each.
Sprinkle each tortilla with the cinnamon mixture.
Place in a 350 degree oven for about 5 minute or until desired crispness. Do not burn.

Makes: 4 servings
Serving size: ¼ of fruit recipe, 4 chips
LA Exchange: 2 Fruits, Starch