November December Healthy Appetizer Recipes Serve these recipes at

November/December 2008 Healthy Appetizer Recipes Serve these recipes at your holiday party and enjoy the season without blowing your diet. Light 7-Layer Dip 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) 1/2 cup guacamole (store bought, or homemade as follows) 1 avocado, peeled, pitted and diced 2 tsp. lime juice, fresh or bottled 2 Tbsp. chopped fresh cilantro 2 Tbsp. salsa Garlic powder or garlic salt to taste (optional) Black pepper to taste Make guacamole and set aside. In a small bowl, blend sour cream with taco seasoning. Spread refried beans in the bottom of a deep-dish pie plate. (You can warm the beans in the microwave briefly to make them more spreadable.) Top beans with sour cream mixture, then top that with guacamole. Spread tomatoes on top, then sprinkle green onions over them, followed by 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 LEHIGH VALLEY HOSPITAL Cedar Crest & I-78, Allentown 17th & Chew Streets, Allentown LEHIGH VALLEY HOSPITAL— MUHLENBERG Route 22 & Schoenersville Road Bethlehem 5.2 grams protein 6.4 grams carbohydrate 4.4 grams fat (1.9 saturated, 1.9 monounsaturated, 0.3 polyunsaturated) 7 milligrams cholesterol 0.7 grams fiber 258 milligrams sodium Calories from fat: 46% over lvh.org 610-402-CARE For more information or for a physician referral, call 610-402-CARE November/December 2008 Healthy Appetizer Recipes Mini Veggie Frittatas 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 green parts, finely chopped 2 large eggs 1/2 cup egg substitute 1/4 tsp. salt 1/4 tsp. freshly ground black pepper 1/4 tsp. 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 among the 12 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 Tbsp. of egg mixture into each muffin cup. Sprinkle cheese evenly over the tops. 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-frittata serving: 65 calories 7 grams protein 1.8 grams carbohydrate 3.3 grams fat (1.5 saturated fat, 1.1 monounsaturated, 0.3 polyunsaturated) 76 milligrams cholesterol LEHIGH VALLEY HOSPITAL Cedar Crest & I-78, Allentown 17th & Chew Streets, Allentown LEHIGH VALLEY HOSPITAL— MUHLENBERG Route 22 & Schoenersville Road Bethlehem 0.4 grams fiber 190 milligrams sodium Calories from fat: 45% lvh.org 610-402-CARE For more information or for a physician referral, call 610-402-CARE over November/December 2008 Healthy Appetizer Recipes Lite (Liverless) Pate 2 cups shredded roasted, skinless and boneless dark chicken meat (2 thighs and 2 drumsticks work well) Pinch cayenne pepper 1/4 cup low-trans-fat margarine such as Take Control (8 grams fat per Tbsp.) 1/4 cup light cream cheese 1 tsp. dry mustard Dash celery salt 1/4 tsp. ground nutmeg (or more to taste) 1/8 tsp. ground cloves (or more to taste) 1/2 cup chopped sweet onion 1 tsp. minced garlic 2 Tbsp. brandy (or 3 if desired) 1/3 cup dried currants or other dried fruits (such as cranberries) Put all ingredients in a large food processor bowl. Blend until mostly smooth. Spoon into serving bowl and chill at least six hours. Serve with thinly sliced bread and/or wheat crackers (preferably reduced-fat and higher-fiber). Makes 8 servings. Per serving: 129 calories 10 grams protein 5.5 grams carbohydrate 6.5 grams fat (1.5 saturated) 33 milligrams cholesterol 0.6 grams fiber 57 milligrams sodium (not including celery salt) Calories from fat: 50% LEHIGH VALLEY HOSPITAL Cedar Crest & I-78, Allentown 17th & Chew Streets, Allentown LEHIGH VALLEY HOSPITAL— MUHLENBERG Route 22 & Schoenersville Road Bethlehem lvh.org 610-402-CARE For more information or for a physician referral, call 610-402-CARE over November/December 2008 Healthy Appetizer Recipes Curried Chicken Finger Tea Sandwiches 2 roasted boneless and skinless chicken breasts, shredded (about 2 cups) 3 Tbsp. light mayonnaise 1-2 Tbsp. fat-free sour cream 1 tsp. Dijon mustard 1-2 tsp. curry powder (to taste) Salt and freshly ground pepper to taste 8 slices whole-wheat or multigrain bread 1 avocado, peeled, pitted and cut into slices 1/2 cup alfalfa sprouts Put chicken, mayonnaise, sour cream, mustard and curry powder into large food processor bowl and pulse until nicely blended. Add salt and pepper to taste. Spread mixture on four slices of bread. Place avocado slices on top of chicken and top with sprouts. Cover with remaining bread slices. Trim crusts with serrated knife, and cut each sandwich into quarters on the diagonal. Serve immediately or cover well and refrigerate until ready to serve. Makes 8 servings (2 sandwiches per serving). Per serving: 198 calories 15 grams protein 19 grams carbohydrate 7 grams fat (1.6 saturated) 32 milligrams cholesterol 3.3 grams fiber 245 milligrams sodium Calories from fat: 33% LEHIGH VALLEY HOSPITAL Cedar Crest & I-78, Allentown 17th & Chew Streets, Allentown LEHIGH VALLEY HOSPITAL— MUHLENBERG Route 22 & Schoenersville Road Bethlehem lvh.org 610-402-CARE For more information or for a physician referral, call 610-402-CARE over November/December 2008 Healthy Appetizer Recipes Shrimp Taco Dip 8-ounce block of light or 1/3-less-fat cream cheese 2 Tbsp. low-fat milk 1/2 cup (1/2 of an 8-ounce bottle) chili sauce 1 cup fresh or frozen (recently thawed) tiny or small shrimp, drained, rinsed and patted dry 4 scallions, chopped 3/4 cup chopped green bell pepper 1 (3-4 ounce) can sliced black olives, patted dry 1 cup (4 ounces) grated, part-skim mozzarella (or reduced-fat Monterey Jack) cheese, packed Mix cream cheese and milk in a small bowl with mixer until smooth. Spread on a small serving platter or in a 9x5-inch loaf pan in an even layer. Layer remaining ingredients on top of cream cheese, in the order they appear in the ingredient list. Chill at least one hour before serving. Serve with reduced-fat tortilla chips or wheat crackers. Makes 8 servings. Per serving (dip only): 154 calories 11 grams protein 8 grams carbohydrate 8 grams fat (4.8 saturated) 55 milligrams cholesterol 1 gram fiber 560 milligrams sodium Calories from fat: 49%. LEHIGH VALLEY HOSPITAL Cedar Crest & I-78, Allentown 17th & Chew Streets, Allentown LEHIGH VALLEY HOSPITAL— MUHLENBERG Route 22 & Schoenersville Road Bethlehem lvh.org 610-402-CARE For more information or for a physician referral, call 610-402-CARE over November/December 2008 Healthy Appetizer Recipes Spicy Oven Cheese Fondue (in bread bowl) 1 (1-pound) loaf round sourdough or French bread 8-ounce package shredded reduced-fat cheddar cheese 2/3 cup light cream cheese 1-1/2 cups fat-free sour cream 1/2 cup chopped green onions 4 ounces canned diced green chile peppers 1 tsp. Worcestershire sauce Preheat oven to 350 degrees. Make a bowl from the round loaf of bread: Cut a circle in the top; remove top; work with your hands to hollow out the loaf and create a bowl shape. Reserve the bread from middle for dipping later. In mixing bowl, beat cheese, cream cheese, sour cream, green onions, chile peppers and Worcestershire sauce together on low speed. Spoon mixture into bread bowl and cover top with foil. Place bread bowl on a cookie sheet, bake until the cheese is melted and bubbly (about 1 hour). Serve with remaining bread cut into bite-size chunks. Makes 16 appetizer servings. Per serving: 168 calories 9 grams protein 20 grams carbohydrate 5 grams fat (2.9 saturated, 1 monounsaturated, 0.3 polyunsaturated) 12 milligrams cholesterol 1.1 grams fiber 324 milligrams sodium Calories from fat: 27%. LEHIGH VALLEY HOSPITAL Cedar Crest & I-78, Allentown 17th & Chew Streets, Allentown LEHIGH VALLEY HOSPITAL— MUHLENBERG Route 22 & Schoenersville Road Bethlehem lvh.org 610-402-CARE For more information or for a physician referral, call 610-402-CARE over November/December 2008 Healthy Appetizer Recipes Easy Cheesy Ball 8-ounce package light cream cheese 2 Tbsp. low-trans-fat margarine (8 grams fat per Tbsp.) 1-1/2 tsp. instant cheddar cheese sauce mix (use packet from a macaroni and cheese mix, or cheddar cheese powder from the store’s spice section) 1 cup shredded, reduced-fat sharp cheddar cheese 1-1/2 tsp. lemon juice 2 tsp. finely chopped fresh parsley (or 3/4 tsp. dried) 2 Tbsp. thinly sliced green onion 1/4 to 1/3 cup chopped walnuts or pecans For more zip, add two Tbsp. crumbled bleu cheese or a splash of Tabasco. Put cream cheese, margarine, cheddar cheese powder, cheddar cheese, lemon juice, parsley and green onion in small food processor bowl. Process until nicely blended. Put chopped nuts into a shallow bowl. Shape cheese mixture into a ball or log using clean hands, then roll it in the chopped nuts. Wrap well with plastic wrap and refrigerate until ready to serve. Serve with low-fat, higher-fiber crackers. Makes 12 servings. Per serving: 92 calories 5 grams protein 2 grams carbohydrate 7 grams fat (3.3 grams saturated) 14 milligrams cholesterol 0.2 grams fiber 147 milligrams sodium Calories from fat: 69%. LEHIGH VALLEY HOSPITAL Cedar Crest & I-78, Allentown 17th & Chew Streets, Allentown LEHIGH VALLEY HOSPITAL— MUHLENBERG Route 22 & Schoenersville Road Bethlehem Source: webmd.com lvh.org 610-402-CARE For more information or for a physician referral, call 610-402-CARE