1,001 Low-Fat Vegetarian Recipes: Delicious, Easy-to-Make, Healthy Meals for Everyone

ONE

Appetizers

GORP, BY GOLLY!

The great snack mix for curing the munchies or for sharing with a gathering of friends.

16 servings (about ½ cup each)

3 cups low-fat granola

2 cups pretzel goldfish

½ cup sesame sticks, broken into halves

3 cups coarsely chopped mixed dried fruit

Butter-flavored cooking spray

1 teaspoon ground cinnamon

½ teaspoon ground nutmeg

Per Serving:

Calories: 172

% of calories from fat: 13

Fat (gm): 2.6

Saturated fat (gm): 0.2

Cholesterol (mg): 0

Sodium (mg): 82

Protein (gm): 2.7

Carbohydrate (gm): 37.8

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 2.0

Bread: 0.5

Meat: 0.0

Fat: 0.5

1. Mix granola, pretzel goldfish, sesame sticks, and dried fruit on large jelly roll pan. Spray mixture generously with cooking spray; sprinkle with combined spices and toss. Bake at 350 degrees 15 to 20 minutes, stirring after 10 minutes; cool and store in covered container at room temperature.

HOT STUFF!

If this snack mix is not hot enough for you, add a few sprinkles of red pepper sauce! Use 2 cups of purchased plain pita chips, or make your own.

16 servings (about ½ cup each)

2 cups oyster crackers

Pita Chips (see p. 46)

½ cup dry-roasted smoked almonds

1 cup each: coarsely chopped mixed dried fruit,

dried pineapple chunks

Butter-flavored cooking spray

1 teaspoon each: dried oregano leaves, garlic powder,

chili powder, cayenne pepper, black pepper

Per Serving:

Calories: 120

% of calories from fat: 22

Fat (gm): 3.2

Saturated fat (gm): 0.2

Cholesterol (mg): 0

Sodium (mg): 160

Protein (gm): 3.2

Carbohydrate (gm): 21.7

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.5

Bread: 1.0

Meat: 0.0

Fat: 0.5

1. Mix crackers, Pita Chips, almonds, and fruit on large jelly roll pan. Spray mixture generously with cooking spray; sprinkle with combined herbs and peppers and toss. Bake at 350 degrees 15 to 20 minutes, stirring after 10 minutes; cool and store in covered container at room temperature.

SOY NOSHERS

Healthy soy beans and dried cranberries star in this savory-sweet snack mix.

8 servings (about ⅓ cup each)

1½ cups roasted soy beans

Vegetable cooking spray

¾ teaspoon each: crushed dried rosemary and

thyme leaves

½ cup each: cup wheat squares cereal, mini

pretzel twists

1 cup dried cranberries, or blueberries

Garlic powder and salt, to taste

Per Serving:

Calories: 196

% of calories from fat: 28

Fat (gm): 6.4

Saturated fat (gm): 1

Cholesterol (mg): 0.0

Sodium (mg): 93

Protein (gm): 12

Carbohydrate (gm): 25

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.5

Bread: 1.0

Meat: 1.0

Fat: 1.0

1. Place soy beans in large skillet; spray generously with cooking spray, sprinkle with herbs, and toss. Cook over medium heat 3 to 4 minutes; stir in remaining ingredients, except garlic powder, and cook until ingredients are toasted (about 5 minutes), stirring occasionally. Season to taste with garlic powder and salt; cool and store in covered container at room temperature.

FRUIT NUGGETS

These nuggets are bite-sized and perfect for high-energy snacking or for a sweet ending to a meal.

3 dozen

2 cups finely ground low-fat graham cracker crumbs

½ cup finely ground ginger snaps, or low-fat graham

cracker crumbs

½ teaspoon each: ground cinnamon, nutmeg, ginger

½ cup each: finely chopped dried apples, dried

apricots, dates, golden raisins

½ cup orange juice

2-3 tablespoons honey

3 tablespoons sugar

Per Nugget:

Calories: 57

% of calories from fat: 8

Fat (gm): 0.5

Saturated fat (gm): 0.1

Cholesterol (mg): 0

Sodium (mg): 29

Protein (gm): 0.8

Carbohydrate (gm): 12.8

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.5

Bread: 0.5

Meat: 0.0

Fat: 0.0

1. Combine all ingredients, except sugar, in bowl, stirring until mixture holds together. Roll into 36 balls, each about 1 inch in diameter. Measure 1 tablespoon sugar into large plastic bag; add 1 dozen nuggets and shake until coated. Repeat with remaining sugar and nuggets. Store in covered container at room temperature.

EDAMAME SNACKERS

What snack could be healthier or easier!?

8 servings

1 pound fresh, or frozen, edamame in the shell Kosher salt, to taste

1. Simmer edamame in 2 quarts water in large saucepan, covered, until tender, 5 to 8 minutes; drain. Serve edamame warm or at room temperature, sprinkled lightly with salt.

Per Serving:

Calories: 38

% of calories from fat: 28

Fat (gm): 1.1

Saturated fat (gm): 0.2

Cholesterol (mg): 0.0

Sodium (mg): 5.7

Protein (gm): 3

Carbohydrate (gm): 3.4

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 0.5

Meat: 0.0

Fat: 0.0

TOASTED ONION DIP

This will bring back memories of the popular dip made with onion soup mix! Toasting the dried onion flakes is the flavor secret.

12 servings (about 2 tablespoons each)

3-4 tablespoons dried onion flakes

1 package (8 ounces) fat-free cream cheese

⅓ cup each: reduced-fat plain yogurt, fat-free

mayonnaise

2 small green onions, chopped

2 cloves garlic, minced

¼ teaspoon crushed vegetable bouillon cube

2-3 tablespoons fat-free milk

½ - 1 teaspoon lemon juice

2-3 drops red pepper sauce

Salt and white pepper, to taste

Dippers: assorted vegetable relishes and bread sticks

Per Serving:

Calories: 32

% of calories from fat: 4

Fat (gm): 0.1

Saturated fat (gm): 0.1

Cholesterol (mg): 0.4

Sodium (mg): 223

Protein (gm): 3.3

Carbohydrate (gm): 3.9

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 0.0

Meat: 0.5

Fat: 0.0

1. Cook onion flakes in small skillet over medium to medium-low heat until toasted, 3 to 4 minutes, stirring frequently; remove from heat. Mix cream cheese, yogurt, mayonnaise, green onions, garlic, and bouillon in medium bowl until smooth, adding enough milk to thin the mixture to the desired dipping consistency. Stir in onions; season to taste with lemon juice, pepper sauce, salt, and white pepper. Serve with dippers (not included in nutritional data).

BAKED ARTICHOKE DIP

Everyone’s favorite, modified for healthful, low-fat goodness.

16 servings (about 3 tablespoons each)

1 can (15 ounces) artichoke hearts, rinsed, drained

½ package (8-ounce size) fat-free cream cheese,

softened

½ cup each: grated fat-free Parmesan cheese, fat-free

mayonnaise, fat-free sour cream

1-2 teaspoons lemon juice

1 green onion, thinly sliced

2 teaspoons minced garlic

2-3 drops red pepper sauce

Salt and cayenne pepper, to taste

Dippers: assorted vegetables, bread sticks, or crackers

Per Serving:

Calories: 39

% of calories from fat: 2

Fat (gm): 0.1

Saturated fat (gm): 0

Cholesterol (mg): 0

Sodium (mg): 190

Protein (gm): 3.5

Carbohydrate (gm): 6.8

Exchanges:

Milk: 0.0

Vegetable: 1.5

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Process artichoke hearts, cream cheese, Parmesan cheese, mayonnaise, sour cream, and lemon juice in food processor until smooth. Stir in green onion, garlic, and red pepper sauce. Season to taste with salt and cayenne pepper. Bake in small casserole, uncovered, at 350 degrees until lightly browned, 20 to 25 minutes. Serve warm with dippers (not included in nutritional data).

CURRY DIP

Raw sweet potato slices and broccoli florets are particularly good with this dip.

12 servings (about 2 tablespoons each)

1½ cups fat-free mayonnaise

½ cup fat-free sour cream

¼ cup thinly sliced green onions

1½ - 2 teaspoons each: prepared horseradish,

curry powder

2-3 teaspoons sugar

2-4 teaspoons lemon juice

Salt and white pepper, to taste

Dippers: assorted vegetable relishes, and

Pita Chips (see p. 46)

Per Serving:

Calories: 34

% of calories from fat: 1

Fat (gm): 0

Saturated fat (gm): 0

Cholesterol (mg): 0

Sodium (mg): 393

Protein (gm): 0.7

Carbohydrate (gm): 8

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 0.5

Meat: 0.0

Fat: 0.0

1. Mix mayonnaise, sour cream, green onions, horseradish, curry powder, and sugar. Season to taste with lemon juice, salt, and white pepper. Refrigerate several hours for flavors to blend. Serve with dippers (not included in nutritional data).

TOMATILLO SALSA

Tomatillos (Mexican green tomatoes) contain natural pectin, so the salsa will thicken when refrigerated. You can thin it to the desired consistency with reserved cooking liquid or water.

16 servings (about 2 tablespoons each)

1½ pounds tomatillos, husks removed

½ cup finely chopped onion

2 cloves garlic, minced

¼ small jalapeño chili, seeds and veins discarded,

very finely chopped

2 tablespoons finely chopped cilantro

½ teaspoon each: ground cumin and dried

oregano leaves

⅛-¼ teaspoon sugar

Salt, to taste

Baked tortilla chips

Per Serving:

Calories: 17

% of calories from fat: 22

Fat (gm): 0.5

Saturated fat (gm): 0

Cholesterol (mg): 0

Sodium (mg): 2

Protein (gm): 0.5

Carbohydrate (gm): 3.1

Exchanges:

Milk: 0.0

Vegetable: 0.5

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Simmer tomatillos in water to cover in large saucepan until tender, 5 to 8 minutes. Cool and drain, reserving liquid.

2. Process tomatillos, onion, garlic, jalapeño chili, cilantro, cumin, and oregano in food processor or blender until almost smooth, adding enough reserved liquid to make medium dipping consistency; season to taste with sugar and salt. Serve with baked tortilla chips (not included in nutritional data).

RED TOMATO SALSA

Poblano chilies can be quite hot, so taste the salsa before adding them and adjust the amount specified, if necessary.

16 servings (about 2 tablespoons each)

2 large tomatoes, cut into wedges

¼ cup each: finely chopped onion, poblano chili

1 clove garlic, minced

¼ cup loosely packed cilantro, finely chopped

Salt, to taste

Baked tortilla chips

Per Serving:

Calories: 9

% of calories from fat: 10

Fat (gm): 0.1

Saturated fat (gm): 0

Cholesterol (mg): 0

Sodium (mg): 4

Protein (gm): 0.4

Carbohydrate (gm): 1.9

Exchanges:

Milk: 0.0

Vegetable: 0.5

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Process tomatoes, onion, chili, and garlic in food processor or blender until finely chopped. Mix in cilantro; season to taste with salt. Serve with tortilla chips (not included in nutritional data).

Variation

Med-Mex Fusion Salsa — Make salsa as above but substitute green bell pepper for the poblano chili and add ¼ cup coarsely crumbled fat-free feta cheese, ¾ teaspoon dried oregano leaves, and ¼ teaspoon red pepper flakes.

MEXICAN BEAN DIP

Nutritious black beans are a great source of folate.

12 servings (about 2 tablespoons each)

½ cup thinly sliced green onions

1-2 cloves garlic, minced

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

¾ cup (3 ounces) shredded reduced-fat

Cheddar cheese

¼ teaspoon salt

⅓ cup vegetable broth, or water

1-2 tablespoons finely chopped cilantro

Baked tortilla chips

Per Serving:

Calories: 51

% of calories from fat: 31

Fat (gm): 2.4

Saturated fat (gm): 1.5

Cholesterol (mg): 7.4

Sodium (mg): 240

Protein (gm): 3.3

Carbohydrate (gm): 5.4

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 0.5

Meat: 0.0

Fat: 0.5

1. Sauté onions and garlic in lightly greased skillet until tender, about 3 minutes.

2. Process black beans, cheese, and salt in food processor or blender until almost smooth, adding enough broth to make desired dipping consistency. Mix in onion mixture and cilantro. Serve with tortilla chips (not included in nutritional data).

PINTO BEAN AND AVOCADO DIP

Avocado and tomato brighten this well-flavored bean dip. Increase the amount of jalapeño chili if you dare!

12 servings (about 2 tablespoons each)

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

¾ cup finely chopped onion

2 cloves garlic

½ jalapeño chili, minced

3 tablespoons finely chopped cilantro

1 large tomato, chopped

½ medium avocado, peeled, pitted, chopped

Salt and pepper, to taste

Baked tortilla chips

Per Serving:

Calories: 50

% of calories from fat: 25

Fat (gm): 1.4

Saturated fat (gm): 0.2

Cholesterol (mg): 0.0

Sodium (mg): 114

Protein (gm): 2.1

Carbohydrate (gm): 7.7

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 0.5

Meat: 0.0

Fat: 0.5

1. Process beans in food processor or blender until smooth; add onion, garlic, jalapeño chili, and cilantro and process until blended. Mix in tomato and avocado; season to taste with salt and pepper. Refrigerate 1 to 2 hours for flavors to blend. Serve with tortilla chips (not included in nutritional data).

CHILI CON QUESO

Our health-conscious version of this popular dip is made with reduced-fat pasteurized processed cheese for creamy texture and fat-free Cheddar cheese for accented flavor.

12 servings (about 2 tablespoons each)

5 medium anaheim, or 2 medium poblano, chilies,

seeds and veins discarded, cut into halves

⅓ cup each: chopped onion, tomato

½ teaspoon dried oregano leaves

2 cups (8 ounces) shredded reduced-fat pasteurized

processed cheese

1 cup (4 ounces) shredded fat-free Cheddar cheese

2-4 tablespoons fat-free milk

Baked tortilla chips

Per Serving:

Calories: 72

% of calories from fat: 26

Fat (gm): 2.8

Saturated fat (gm): 1.8

Cholesterol (mg): 9.1

Sodium (mg): 412

Protein (gm): 7.4

Carbohydrate (gm): 5.7

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0;

Bread: 0.5

Meat: 1.0

Fat: 0.0

1. Place chilies, skin sides up, on baking pan. Bake at 425 degrees until chilies are browned and soft, 20 to 25 minutes. Cool and cut into strips.

2. Sauté onion, tomato, and oregano in lightly greased skillet until onion is tender, about 5 minutes. Add cheeses and chili strips; cook over low heat until cheese is melted, stirring in milk for desired consistency. Serve warm with tortilla chips (not included in nutritional data).

QUESO FUNDIDO

The vegetarian chorizo recipe is easy, flavorful and can be used to inspire many of your Mexican dishes. Any extra Vegetarian Chorizo can be frozen for later use.

8 servings

¼ cup chopped red bell pepper

¾ cup (3 ounces) shredded fat-free Cheddar cheese

½ cup (2 ounces) cubed reduced-fat pasteurized processed cheese

¼-⅓ cup fat-free milk

8 corn tortillas, warm

½ cup (⅙ recipe) cooked, crumbled Vegetarian Chorizo (see p. 287)

2 tablespoons each: finely chopped green onion,

finely chopped cilantro

Per Serving:

Calories: 112

% of calories from fat: 15

Fat (gm): 1.9

Saturated fat (gm): 0.7

Cholesterol (mg): 12.8

Sodium (mg): 274

Protein (gm): 8.7

Carbohydrate (gm): 15.2

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 1.0

Meat: 1.0

Fat: 0.0

1. Sauté red bell pepper until tender in lightly greased skillet, 2 to 3 minutes. Add cheeses; cook over low heat until melted, stirring in milk for desired consistency. Spoon about 2 tablespoons cheese mixture in the center of each tortilla. Sprinkle with Vegetarian Chorizo, green onion, and cilantro, and roll up.

SOMBRERO DIP

Use Florida avocados for the Guacamole, as they’re lower in fat than the California variety.

6 servings

¼ cup each: chopped poblano chili, onion

½ recipe Vegetarian Chorizo (see p. 287)

4-5 leaves romaine lettuce

1 can (15 ounces) vegetarian refried beans

½ cup prepared medium or hot salsa

½ cup each: chopped romaine lettuce, tomato

Guacamole (recipe follows)

¼ cup (1 ounce) shredded fat-free Cheddar cheese

½ cup fat-free sour cream

1 green onion, thinly sliced

Baked tortilla chips

Per Serving:

Calories: 175

% of calories from fat: 16

Fat (gm): 3.2

Saturated fat (gm): 0.7

Cholesterol (mg): 23.7

Sodium (mg): 214

Protein (gm): 13.3

Carbohydrate (gm): 25

Exchanges:

Milk: 0.0

Vegetable: 2.0

Fruit: 0.0

Bread: 1.0

Meat: 1.0

Fat: 0.0

1. Sauté poblano chili and onion until tender in lightly greased skillet, 3 to 5 minutes; stir in Vegetarian Chorizo.

2. Line a dinner-size serving plate with lettuce; cover with refried beans to within 2 inches of edge of lettuce. Spoon salsa over beans, leaving edge of bean layer showing. Spoon Vegetarian Chorizo mixture over salsa; sprinkle with chopped lettuce and tomato, leaving edge of Vegetarian Chorizo showing. Spoon Guacamole over lettuce and tomato and sprinkle with Cheddar cheese. Spoon sour cream in large dollop on top; sprinkle with green onion. Serve with tortilla chips (not included in nutritional data).

Guacamole

Makes about ⅔ cup

1 medium avocado, peeled, pitted

½ each: finely chopped small onion, jalapeno chili

1-2 tablespoons finely chopped cilantro

Salt and white pepper, to taste

Per Serving:

Calories: 169

% of calories from fat: 21

Fat (gm): 4

Saturated fat (gm): 0.7

Cholesterol (mg): 25.4

Sodium (mg): 703

Protein (gm): 11.6

Carbohydrate (gm): 23.3

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 1.5

Meat: 1.0

Fat: 0.0

1. Coarsely mash avocado in small bowl; mix in onion, jalapeño chili, and cilantro. Season to taste with salt and pepper.

PINE NUT SPINACH PÂTÉ

Toasted pine nuts provide flavor and texture accents in this unique dip.

12 servings (about 2 tablespoons each)

1 package (10 ounces) frozen chopped spinach,

thawed, well drained

¼ cup each: coarsely chopped onion, celery

1 clove garlic

2-3 teaspoons lemon juice

1 teaspoon dried dill weed

1-2 tablespoons toasted pine nuts, or slivered

almonds

½ package (8-ounce size) fat-free cream cheese,

softened

Salt and pepper, to taste

Bruschetta (see p. 46)

Per Serving:

Calories: 19

% of calories from fat: 21

Fat (gm): 0.5

Saturated fat (gm): 0.1

Cholesterol (mg): 0

Sodium (mg): 73

Protein (gm): 2.1

Carbohydrate (gm): 1.9

Exchanges:

Milk: 0.0

Vegetable: 0.5

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Process spinach, onion, celery, garlic, lemon juice, and dill weed in food processor until almost smooth; add pine nuts and process until coarsely chopped, using pulse technique. Stir in cream cheese; season to taste with salt and pepper. Refrigerate several hours for flavors to blend. Serve with Bruschetta (not included in nutritional data).

WILD MUSHROOM PÂTÉ

This pâté is most flavorful when made with wild mushrooms, though any type of mushrooms can be used.

8 servings (about 2 tablespoons each)

12 ounces coarsely chopped shiitake, or portobello,

mushrooms

½ cup chopped onion

2-4 cloves garlic, minced

¼ cup dry sherry, or water

2 tablespoons grated fat-free Parmesan cheese

2-3 teaspoons lemon juice

Salt and pepper, to taste

Crusty bread or crackers

Per Serving:

Calories: 42

% of calories from fat: 2

Fat (gm): 0.1

Saturated fat (gm): 0

Cholesterol (mg): 0

Sodium (mg): 14

Protein (gm): 1.4

Carbohydrate (gm): 8.4

Exchanges:

Milk: 0.0

Vegetable: 1.5

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Add mushrooms, onion, garlic, and sherry to lightly greased skillet; cook, covered, over medium heat until mushrooms are wilted, about 5 minutes. Cook, uncovered, over medium heat until vegetables are very tender and all liquid absorbed, 8 to 10 minutes. Cool.

2. Process mushroom mixture and Parmesan cheese in food processor until smooth. Season to taste with lemon juice, salt, and pepper. Refrigerate 2 to 3 hours for flavors to blend. Serve in crock with bread or crackers (not included in nutritional data).

SOYBEAN AND VEGETABLE SPREAD

A delicious and nutritious spread for snacking, or to serve as party fare.

12 servings (about 3 tablespoons each)

½ cup each: chopped onion, carrot

2 cloves garlic, minced

2 tablespoons vegetable broth, or water

1½ cups cooked dried, or canned, soybeans

1 cup fat-free sour cream

2 tablespoons minced parsley

1-2 teaspoons lemon juice

Salt and pepper, to taste

Dippers: assorted vegetables, or crackers

Per Serving:

Calories: 56

% of calories from fat: 29

Fat (gm): 2

Saturated fat (gm): 0.3

Cholesterol (mg): 0

Sodium (mg): 17

Protein (gm): 5

Carbohydrate (gm): 5.6

Exchanges:

Milk: 0.0

Vegetable: 1.0

Fruit: 0.0

Bread: 0.0

Meat: 0.5

Fat: 0.0

1. Cook onion, carrot, garlic, and broth in small skillet, covered, over medium heat until vegetables are tender and liquid absorbed, 5 to 8 minutes; cool.

2. Process soybeans and sour cream in food processor until smooth. Stir in vegetable mixture and parsley; season to taste with lemon juice, salt, and pepper. Refrigerate several hours for flavors to blend. Serve with dippers (not included in nutritional data).

HERB CANNELLINI DIP

Another good-for-you dip that tastes terrific! Italian cannellini beans are white kidney beans that are similar in flavor and appearance to navy or Great Northern beans.

6 servings (about ¼ cup each)

1 can (15 ounces) cannellini, or Great Northern,

beans, rinsed, drained

1 tablespoon each: olive oil, prepared horseradish

2 tablespoons minced chives

½ teaspoon each: dried oregano and

basil leaves

2-3 drops red pepper sauce

2-3 teaspoons lemon juice

Salt and white pepper, to taste

Dippers: Pita Chips (see p. 46) and assorted vegetables

Per Serving:

Calories: 75

% of calories from fat: 25

Fat (gm): 2.8

Saturated fat (gm): 0.3

Cholesterol (mg): 0

Sodium (mg): 167

Protein (gm): 5.3

Carbohydrate (gm): 13.1

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 1.0

Meat: 0.0

Fat: 0.5

1. Process beans, olive oil, and horseradish in food processor until smooth. Mix in chives, herbs, and red pepper sauce. Season to taste with lemon juice, salt, and white pepper. Refrigerate 1 to 2 hours for flavors to blend. Serve with dippers (not included in nutritional data).

Variation

Roasted Garlic and Cannellini Dip — Cut ½ inch off tops of 2 garlic bulbs to expose cut cloves; drizzle each with 1 teaspoon olive oil. Wrap garlic in foil and bake at 400 degrees until soft when pressed, about 45 minutes; cool. Make dip as above; squeeze enough garlic from 1 head to make 1 tablespoon and stir into dip. Serve bean dip and remaining head of garlic on plate with crusty bread and vegetable relishes for dipping.

SUN-DRIED TOMATO HUMMUS

Sun-dried tomatoes and herbs embellish this Mediterranean favorite.

8 servings (about ¼ cup each)

1 can (15 ounces) chick peas, rinsed, drained

⅓ cup fat-free yogurt

2-3 tablespoons tahini (sesame seed paste)

3 cloves garlic

4 sun-dried tomato halves (not packed in oil),

finely chopped

1 teaspoon each: dried oregano and mint leaves

2-3 teaspoons lemon juice

Salt and white pepper, to taste

Dippers: pita breads, cut into wedges, or Pita Chips

(see p. 46)

Per Serving:

Calories: 73

% of calories from fat: 21

Fat (gm): 1.7

Saturated fat (gm): 0.2

Cholesterol (mg): 0.2

Sodium (mg): 256

Protein (gm): 3.6

Carbohydrate (gm): 11.4

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 1.0

Meat: 0.0

Fat: 0.0

1. Process chick peas, yogurt, tahini, and garlic in food processor until smooth. Stir in sun-dried tomatoes and herbs; season to taste with lemon juice, salt, and white pepper. Refrigerate 1 to 2 hours for flavors to blend. Serve with dippers (not included in nutritional data).

Variation

Parthenon Platter — Make hummus as above and spoon into a 6-inch flattened mound on serving platter. Combine 4 chopped canned artichoke hearts, ½ cup halved grape tomatoes, 6 sliced Greek olives, ⅓ cup crumbled fat-free feta cheese, 2 tablespoons olive oil, and ¾ teaspoon Italian seasoning; toss and spoon over hummus. Garnish plate with pepperoncini and serve with Pita Chips (see p. 46).

SPICY ORANGE HUMMUS

Another flavorful variation of traditional hummus.

8 servings (about ¼ cup each)

1 can (15 ounces) chick peas, rinsed, drained

3 cloves garlic, minced

¼ cup orange juice

2 teaspoons soy sauce

1 teaspoon Dijon mustard

½ teaspoon each: curry powder, ground ginger

2 teaspoons grated orange zest

Salt and white pepper, to taste

Dippers: Pita Chips (see p. 46), or pita breads, cut

into wedges

Per Serving:

Calories: 60

% of calories from fat: 15

Fat (gm): 1

Saturated fat (gm): 0.1

Cholesterol (mg): 0

Sodium (mg): 306

Protein (gm): 2.7

Carbohydrate (gm): 10.3

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 1.0

Meat: 0.0

Fat: 0.0

1. Process chick peas, garlic, orange juice, soy sauce, mustard, curry powder, and ginger in food processor until smooth; stir in orange zest. Season to taste with salt and white pepper. Refrigerate 1 to 2 hours for flavors to blend. Serve with dippers (not included in nutritional data).

BLACK BEAN HUMMUS

Tahini (ground sesame paste) and soy sauce season this unusual bean dip.

6 servings (about ¼ cup each)

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

¼ cup reduced-sodium vegetable broth, or water

2-3 tablespoons tahini

3 cloves garlic

2-2½ tablespoons lemon juice

1½ tablespoons soy sauce

Salt and cayenne pepper, to taste

Dippers: Pita Chips (see p. 46), or pita breads, cut

into wedges

Per Serving:

Calories: 100

% of calories from fat: 30

Fat (gm): 4

Saturated fat (gm): 0

Cholesterol (mg): 0

Sodium (mg): 480

Protein (gm): 7.6

Carbohydrate (gm): 13.9

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 1.0

Meat: 0.0

Fat: 0.5

1. Process beans, broth, tahini, garlic, lemon juice, and soy sauce in food processor until smooth; season to taste with salt and cayenne pepper. Refrigerate 1 to 2 hours for flavors to blend. Serve with dippers (not included in nutritional data).

EGGPLANT CAVIAR

Middle Eastern flavors will tempt you to second helpings!

6 servings (about 2 tablespoons each)

1 large eggplant (1½ pounds)

½ cup chopped tomato

¼ cup finely chopped onion

3 cloves garlic, minced

¼ cup fat-free yogurt

2 teaspoons extra-virgin olive oil

½ teaspoon dried oregano leaves

1-2 tablespoons lemon juice

4 pitted ripe olives, chopped

Salt and pepper, to taste

Dippers: lavosh, or pita bread wedges

Per Serving:

Calories: 59

% of calories from fat: 28

Fat (gm): 2.1

Saturated fat (gm): 0.3

Cholesterol (mg): 0.2

Sodium (mg): 19.1

Protein (gm): 1.8

Carbohydrate (gm): 10.1

Exchanges:

Milk: 0.0

Vegetable: 1.5

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.5

1. Pierce eggplant in several places with fork; place in baking pan. Bake at 350 degrees until eggplant is soft, 45 to 50 minutes; cool. Cut eggplant in half; scoop out pulp with spoon. Mix eggplant, tomato, onion, garlic, yogurt, olive oil, and oregano in bowl; season to taste with lemon juice, salt, and pepper. Refrigerate 3 to 4 hours for flavors to blend. Serve with dippers (not included in nutritional data).

ROASTED ZUCCHINI AND GARLIC SPREAD

A great recipe for summer when garden zucchini are in generous supply.

12 servings (about 2 tablespoons each)

1¼ pounds zucchini, cut into 1-inch pieces

1 small onion, cut into wedges

2 garlic cloves, peeled

⅓ cup fat-free plain yogurt

2 tablespoons finely chopped parsley

Lemon juice, to taste

Salt and cayenne pepper, to taste

Dippers: Assorted vegetables and crackers

Per Serving:

Calories: 16

% of calories from fat: 6

Fat (gm): 0.1

Saturated fat (gm): 0.0

Cholesterol (mg): 0.1

Sodium (mg): 11

Protein (gm): 1.1

Carbohydrate (gm): 3.2

Exchanges:

Milk: 0.0

Vegetable: 0.5

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Arrange zucchini, onion, and garlic in single layer on a greased, foil-lined pan. Bake at 425 degrees until vegetables are very tender, about 15 to 20 minutes for garlic, 25 to 30 minutes for zucchini and onion. Cool.

2. Process vegetables in food processor until coarsely chopped. Stir in yogurt and parsley; season to taste with lemon juice, salt, and cayenne pepper. Serve with dippers (not included in nutritional data).

ARTICHOKE PÂTÉ

For elegant presentation, spoon pâté on ends of Belgian endive leaves and arrange on a serving plate with vegetable garnishes.

16 servings (about 2 tablespoons each)

1 can (15 ounces) artichoke hearts, or bottoms,

drained

½ package (8-ounce size) fat-free cream cheese,

softened

⅓ cup grated fat-free Parmesan cheese

2-4 tablespoons fat-free mayonnaise

1-1½ teaspoons minced roasted garlic

2 tablespoons finely chopped parsley

1-2 teaspoons lemon juice

Salt and cayenne pepper, to taste

2 tablespoons each: chopped black olives, chopped roasted red bell peppers

Dippers: Assorted vegetables, lavosh, or melba toast

Per Serving:

Calories: 31

% of calories from fat: 13

Fat (gm): 0.5

Saturated fat (gm): 0.1

Cholesterol (mg): 0

Sodium (mg): 142

Protein (gm): 2.7

Carbohydrate (gm): 4.7

Exchanges:

Milk: 0.0

Vegetable: 1.0

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Process artichokes, cheeses, mayonnaise, and garlic in food processor until smooth. Stir in parsley; season to taste with lemon juice, salt, and cayenne pepper. Refrigerate several hours for flavors to blend. Spoon into crock and garnish with olives and red peppers; serve with dippers (not included in nutritional data).

GARDEN MUSHROOM SPREAD

Substitute zucchini, yellow summer squash, or bell peppers for the carrots in this flavor-fresh spread.

12 servings (about 2 tablespoons each)

¾ cup each: chopped onion, carrot

1-2 teaspoons grated lemon rind

2-3 cloves garlic, minced

12 ounces brown, or white, mushrooms, chopped

2 tablespoons dry sherry, or water

½ teaspoon each: dried thyme and savory leaves

½ package (8-ounce size) fat-free cream cheese

2 tablespoons each: grated fat-free Parmesan cheese,

minced parsley

Salt, cayenne, and black pepper, to taste

Dippers: Assorted vegetables, whole wheat lavosh, or

Bruschetta (see p. 46),

Per Serving:

Calories: 28

% of calories from fat: 5

Fat (gm): 0.2

Saturated fat (gm): 0

Cholesterol (mg): 0

Sodium (mg): 67

Protein (gm): 2.5

Carbohydrate (gm): 3.8

Exchanges:

Milk: 0.0

Vegetable: 1.5

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Sauté onion, carrot, lemon rind, and garlic in lightly greased skillet until tender, about 5 minutes; remove from skillet. Add mushrooms, sherry, and herbs to skillet; cook, covered, over medium heat until mushrooms are wilted, about 5 minutes. Cook, uncovered, until mushrooms are tender and liquid absorbed, about 5 minutes. Cool.

2. Process cream cheese, Parmesan cheese, and half the mushroom mixture in food processor until smooth. Stir in onion mixture, remaining mushroom mixture, and parsley. Season to taste with salt and peppers. Refrigerate 2 to 3 hours for flavors to blend. Serve with dippers (not included in nutritional data).

FAUX CHOPPED LIVER

This pâté boasts incredible texture and flavor.

12 servings (about 2 tablespoons each)

1¾ cups reduced-sodium vegetable broth

½ cup dried lentils

1 cup finely chopped onion

1 clove garlic, minced

¼-½ teaspoon dried thyme leaves

¼-⅓ cup chopped walnuts

1 hard-cooked egg, chopped

Salt and pepper, to taste

24 slices cocktail rye bread, or crackers

Per Serving:

Calories: 152

% of calories from fat: 19

Fat (gm): 3.5

Saturated fat (gm): 0.4

Cholesterol (mg): 17.8

Sodium (mg): 194

Protein (gm): 7.8

Carbohydrate (gm): 25.5

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.5

1. Heat broth to boiling in medium saucepan; stir in lentils. Reduce heat and simmer, covered, until lentils are tender, but not mushy, and liquid is absorbed, about 45 minutes.

2. Sauté onion, garlic, and thyme in lightly greased skillet until onions are tender, 5 to 8 minutes. Process onion mixture, lentils and walnuts in food processor until almost smooth; stir in egg and season to taste with salt and pepper. Refrigerate 2 to 3 hours for flavors to blend. Serve with cocktail rye bread or crackers (not included in nutritional data).

EGGPLANT MARMALADE

A quick kitchen tip — gingerroot does not have to be peeled before using!

12 servings (about 3 tablespoons each)

2 medium eggplant (1¼ pounds each), unpeeled,

cubed (½-inch)

⅓ cup coarsely chopped onion

2 tablespoons minced roasted garlic

3 tablespoons each: minced gingerroot, light brown

sugar

1½ teaspoons fennel seeds, crushed

2 tablespoons red wine vinegar

2 teaspoons Asian sesame oil

⅓ cup golden raisins

⅓ cup reduced-sodium vegetable broth

2-3 tablespoons toasted pine nuts, or slivered almonds

Whole wheat lavosh, or crackers

Per Serving:

Calories: 75

% of calories from fat: 21

Fat (gm): 1.9

Saturated fat (gm): 0.3

Cholesterol (mg): 0

Sodium (mg): 6

Protein (gm): 1.6

Carbohydrate (gm): 14.9

Exchanges:

Milk: 0.0

Vegetable: 2.0

Fruit: 0.5

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Combine eggplant, onion, garlic, gingerroot, brown sugar, and fennel; toss with vinegar and oil and arrange in single layer on a greased, foil-lined jelly roll pan.

2. Bake at 425 degrees until eggplant is browned and wrinkled, about 1½ hours, stirring every 30 minutes. Stir raisins and broth into mixture; bake until broth is absorbed, 10 to 15 minutes. Stir in pine nuts and cool. Refrigerate overnight for flavors to blend. Serve with lavosh (not included in nutritional data).

CHUTNEY CHEESE SPREAD

Enjoy these flavors inspired by India. Ginger contributes heat as well as flavor to the spread, so adjust according to your taste. Make Pita Chips with curry powder or ground cumin.

8 servings (about 2 tablespoons each)

1 package (8 ounces) fat-free cream cheese, softened

1 cup (4 ounces) shredded reduced-fat Cheddar

cheese

½ cup chopped mango chutney, divided

¼ cup finely chopped onion

2 tablespoons raisins, chopped

1-2 teaspoons finely chopped gingerroot

1 clove garlic, minced

½-1 teaspoon curry powder

1-2 tablespoons chopped dry-roasted cashews

Thinly sliced green onion tops, as garnish

Pita Chips (see p. 46), or assorted vegetables

Per Serving:

Calories: 116

% of calories from fat: 21

Fat (gm): 2.6

Saturated fat (gm): 1.1

Cholesterol (mg): 7.6

Sodium (mg): 367

Protein (gm): 7.4

Carbohydrate (gm): 14.6

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 1.0

Bread: 0.0

Meat: 0.5

Fat: 0.5

1. Mix cheeses, 2 tablespoons chutney, onion, raisins, gingerroot, garlic, and curry powder until blended (do not beat, or fat-free cream cheese will become thin in texture). Refrigerate 1 to 2 hours for flavors to blend.

2. Mound spread on plate; spoon remaining 6 tablespoons chutney over or around spread. Sprinkle with cashews and onion tops; serve with Pita Chips (pp. 46) (not included in nutritional data).

ROASTED GARLIC AND THREE-CHEESE SPREAD

For best flavor, make this dip a day in advance.

12 servings (about 2 tablespoons each)

1 small bulb garlic

Olive oil cooking spray

1 package (8 ounces) fat-free cream cheese, softened

1½-2 ounces goat cheese

¼ cup (2 ounces) grated fat-free Parmesan cheese

¼ teaspoon white pepper

2-4 tablespoons fat-free milk

Dippers: Vegetable relishes and assorted crackers

Per Serving:

Calories: 43

% of calories from fat: 28

Fat (gm): 1.3

Saturated fat (gm): 0.9

Cholesterol (mg): 3.8

Sodium (mg): 142

Protein (gm): 4.7

Carbohydrate (gm): 2.5

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 0.0

Meat: 0.5

Fat: 0.5

1. Cut off top of garlic bulb to expose cloves. Spray garlic lightly with cooking spray and wrap in aluminum foil; bake at 400 degrees until very tender, 35 to 40 minutes. Cool; gently press cloves to remove from skins. Mash cloves with fork.

2. Mix cheeses, garlic, and white pepper in bowl, adding enough milk to make desired spreading consistency. Refrigerate 2 to 3 hours for flavors to blend. Serve with dippers (not included in nutritional data).

PEPPER-ONION RELISH AND CREAM CHEESE

Pepper-Onion Relish can be made and refrigerated 4 to 5 days in advance.

6 servings

1 cup each: thinly sliced red and yellow bell pepper,

onion

2 teaspoons minced jalapeño chili

1½ tablespoons olive oil

¼ cup packed light brown sugar

¼ cup each: cider vinegar, water

1 package (8 ounces) fat-free cream cheese, room

temperature

Dippers: Assorted crackers

Per Serving:

Calories: 129

% of Calories from fat: 27

Fat (gm): 4.1

Saturated fat (gm): 0.8

Cholesterol (mg): 3

Sodium (mg): 212

Protein (gm): 6.3

Carbohydrate (gm): 18

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 1.0

Meat: 0.0

Fat: 1.0

1. Sauté bell pepper, onion and jalapeño chili in oil in large skillet until softened, 6 to 8 minutes. Stir in brown sugar, vinegar, and water and simmer, covered, over medium heat until very tender, about 5 minutes. Simmer, uncovered, until mixture is glazed and thickened, about 5 minutes; cool. Place cream cheese on serving plate and spoon pepper mixture over. Serve with crackers (not included in nutritional data).

CRANBERRY-PISTACHIO CREAM CHEESE

Substitute dried cherries or blueberries for the cranberries, or combine all three!

6 servings

¼ cup thinly sliced onion

⅓ cup each: dried cranberries, chopped pistachios,

apricot preserves, orange juice

1 package (8 ounces) fat-free cream cheese, room

temperature

Dippers: Crusty bread or assorted crackers

Per Serving:

Calories: 145

% of calories from fat: 22

Fat (gm): 3.6

Saturated fat (gm): 0.8

Cholesterol (mg): 3

Sodium (mg): 271

Protein (gm): 7.2

Carbohydrate (gm): 22

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 1.5

Meat: 0.0

Fat: 1.0

1. Sauté onion in lightly greased medium skillet until tender, 3 to 4 minutes. Add cranberries, pistachios, preserves, and orange juice; cook over medium heat until mixture is thickened, but spoonable. Cool. Place cream cheese on serving plate and spoon cranberry mixture over. Serve with bread or crackers.

Variation

Raisin-Marmalade Cream Cheese — Make recipe above, substituting green onion for the onion, and raisins, pecans and orange marmalade for the cranberries, pistachios, and apricot preserves.

SESAME WONTON CUPS

These delicious snacks can also be served as a novel accompaniment to soups.

8 servings (2 each)

24 wonton wrappers

2 teaspoons Asian sesame oil

1 cup thinly sliced napa cabbage

½ cup each: broccoli sprouts, thinly sliced snow

peas, shredded carrots

1 green onion, thinly sliced

Sweet Sesame Dressing (recipe follows)

Wasabi peas and toasted hemp or sesame seeds,

as garnish

Per Serving:

Calories: 125

% of calories from fat: 27

Fat (gm): 4

Saturated fat (gm): 0.6

Cholesterol (mg): 1.5

Sodium (mg): 116

Protein (gm): 2.5

Carbohydrate (gm): 21.6

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.5

Bread: 1.0

Meat: 0.0

Fat: 0.5

1. Lightly brush edges of wonton wrappers with Asian sesame oil. Press wontons, oil side up, in miniature muffin cups to form shells, using every other cup in muffin tin so that edges do not touch. Bake at 350 degrees until lightly browned, 6 to 7 minutes. Cool on wire racks.

2. Combine cabbage, sprouts, snow peas, carrots, and green onion in bowl; pour Sweet Sesame Dressing over and toss. Spoon mixture into wonton cups and garnish each with 2 or 3 wasabi peas and a sprinkling of hemp seeds.

Sesame Dressing

Makes about ½ cup

1 tablespoon Asian sesame oil

2-3 tablespoons rice wine vinegar

⅓ cup apricot preserves

1 teaspoon each: soy sauce, minced gingerroot

2-3 teaspoons peanut butter

1. Mix all ingredients.

GOAT CHEESE QUESADILLAS WITH TROPICAL FRUIT SALSA

Goat cheese and tropical fruits combine for a new flavor in quesadillas.

8 servings

4 ounces fat-free cream cheese, softened

2 ounces goat cheese

½ small jalapeño chili, minced

½ teaspoon each: dried marjoram and thyme leaves

⅛ teaspoon white pepper

8 whole wheat, or white, flour tortillas (6-inch)

Butter-flavored cooking spray

Tropical Fruit Salsa (see p. 604)

Per Serving:

Calories: 186

% of calories from fat: 25

Fat (gm): 5.2

Saturated fat (gm): 2.2

Cholesterol (mg): 7.5

Sodium (mg): 285

Protein (gm): 8

Carbohydrate (gm): 26.3

Exchanges:

Milk: 0.0

Vegetable: 1.0

Fruit: 0.5

Bread: 1.0

Meat: 0.5

Fat: 0.5

1. Combine cream cheese, goat cheese, jalapeño chili, herbs, and white pepper; spread about 3 tablespoons mixture on each of 4 tortillas. Top with remaining tortillas.

2. Cook 1 quesadilla in lightly greased skillet on medium to medium-low heat until browned on the bottom, 2 to 3 minutes. Spray top of quesadilla with cooking spray; turn and cook until browned on the bottom. Repeat with remaining quesadillas. Cut quesadillas into wedges; serve warm with Tropical Fruit Salsa.

BLACK BEAN QUESADILLAS

Substitute pinto beans for the black beans if you like, and vary the amount of jalapeño chili to taste.

12 servings

1 cup cooked dried black beans, or canned black

beans, rinsed, and drained

1 cup mild, or hot, chili salsa, divided

¼ cup thinly sliced green onions

3 tablespoons finely chopped cilantro

2-3 teaspoons minced jalapeño chili

12 whole wheat, or white, flour tortillas (6-inch)

¾ cup (3 ounces) each: shredded reduced-fat

Monterey Jack cheese, fat-free Cheddar cheese

Butter-flavored cooking spray

Per Serving:

Calories: 169

% of calories from fat: 21

Fat (gm): 3.9

Saturated fat (gm): 1.2

Cholesterol (mg): 5.1

Sodium (mg): 427

Protein (gm): 9

Carbohydrate (gm): 24.2

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 0.0

Bread: 1.5

Meat: 0.5

Fat: 0.5

1. Mash beans slightly; combine with ¼ cup salsa, green onions, cilantro, and chili. Divide mixture on 6 tortillas, spreading almost to edges. Sprinkle with cheeses and top with remaining tortillas.

2. Cook 1 quesadilla on medium to medium-low heat in lightly greased skillet until browned on the bottom, 2 to 3 minutes. Spray top of quesadilla with cooking spray; turn and cook until browned on the bottom. Repeat with remaining quesadillas. Cut quesadillas into wedges; serve warm with remaining ¾ cup salsa.

POBLANO QUESADILLAS

Vegetarian chorizo (see p. 287) would be a flavorful addition to these quesadillas.

6 servings

1 small poblano chili, or green bell pepper, sliced

1 medium onion, finely chopped

1 teaspoon ground cumin

3 tablespoons finely chopped cilantro

1 cup (4 ounces) shredded reduced-fat Cheddar cheese

6 flour tortillas (6-inch)

Vegetable cooking spray

¾ cup Red Tomato, or Tomatillo, Salsa (see pp. 8, 7)

6 tablespoons fat-free sour cream

Per Serving:

Calories: 235

% of calories from fat:

28.4%

Fat (gm): 7.7

Saturated fat (gm): 3

Cholesterol (mg): 15.8

Sodium (mg): 385

Protein (gm): 10.4

Carbohydrate (gm): 33

Exchanges:

Milk: 0.0

Vegetable: 0.5

Fruit: 0.0

Bread: 2.0

Meat: 1.0

Fat: 1.0

1. Sauté poblano chili, onion, and cumin in lightly greased skillet until vegetables are tender, 3 to 5 minutes; stir in cilantro.

2. Sprinkle cheese on half of each tortilla; spoon vegetable mixture over. Fold tortillas in half. Cook 2 quesadillas in lightly greased large skillet over medium to medium-high heat until browned on the bottoms, 2 to 3 minutes. Spray tops of quesadillas with cooking spray; turn and cook until browned on the other side. Repeat with remaining quesadillas. Cut into wedges and serve warm with Red Tomato Salsa and sour cream.

TORTILLA WEDGES

Fun to make and eat — our Mexican-style version of pizza!

12 servings (2 each)

Vegetarian Chorizo (see p. 287)

½ cup each: chopped green bell pepper, onion

Pepper, to taste

4 large flour tortillas (10-inch)

1 cup (4 ounces) each: shredded reduced-fat

Monterey Jack cheese, fat-free Cheddar cheese

1 cup Red Tomato Salsa (see p. 8), or prepared salsa

¾ cup fat-free sour cream

Per Serving:

Calories: 206

% of calories from fat: 16

Fat (gm): 3.6

Saturated fat (gm): 1.4

Cholesterol (mg): 42.3

Sodium (mg): 551

Protein (gm): 25.2

Carbohydrate (gm): 18.4

Exchanges:

Milk: 0.0

Vegetable: 0.5

Fruit: 0.0

Bread: 0.5

Meat: 3.0

Fat: 0.0

1. Make Vegetarian Chorizo, but do not form into patties. Sauté Vegetarian Chorizo in lightly greased skillet until brown, crumbling with fork; add green pepper and onion and cook until tender, 2 to 3 minutes. Season to taste with pepper.

2. Place tortillas on baking sheets; sprinkle evenly with Monterey Jack cheese. Sprinkle with Vegetarian Chorizo mixture, and top with Cheddar cheese. Bake at 450 degrees until edges of tortillas are browned and cheese is melted, 6 to 8 minutes. Top with Red Tomato Salsa and sour cream. Cut each tortilla into 6 wedges.

NACHOS

Your favorite Mexican appetizer, without the guilt. Cooked, crumbled Vegetarian Chorizo (see p. 287) can be added to make these nachos grandes!

6 servings

Baked tortilla chips

1 can (15½ ounces) pinto beans, rinsed, drained,

coarsely mashed

1 cup prepared mild, or hot salsa, divided

¾ teaspoon each: chili powder, dried

oregano leaves

2-3 cloves garlic, minced

Salt, to taste

½ cup (2 ounces) shredded reduced-fat Cheddar, or

Monterey Jack, cheese

1 medium tomato, chopped

½ small avocado, chopped

2 green onions, sliced

6 pitted ripe olives, sliced (optional)

¼ cup fat-free sour cream

Per Serving:

Calories: 182

% of calories from fat: 24

Fat (gm): 5.2

Saturated fat (gm): 1.2

Cholesterol (mg): 6.3

Sodium (mg): 376

Protein (gm): 7.7

Carbohydrate (gm): 28.8

Exchanges:

Milk: 0.0;

Vegetable: 0.0;

Fruit: 0.0;

Bread: 2.0;

Meat: 0.0;

Fat: 1.0

1. Spread tortilla chips in a single layer in jelly roll pan. Mix beans, ¼ cup salsa, chili powder, oregano, and garlic; season to taste with salt. Spoon bean mixture over tortilla chips; sprinkle with cheese. Bake at 350 degrees until beans are hot and cheese melted, 5 to 10 minutes. Sprinkle with tomato, avocado, onions, and olives; garnish with dollops of sour cream. Serve with remaining ¾ cup salsa.

JICAMA WITH LIME AND CILANTRO

Very simple, and incredibly tasty!

4 servings

1 medium jicama, peeled, thinly sliced

Salt and lime juice, to taste

1-2 tablespoons finely chopped cilantro

1. Arrange jicama slices on large serving plate and sprinkle lightly with salt, lime juice, and cilantro.

Per Serving:

Calories: 17

% of calories from fat: 2

Fat (gm): 0

Saturated fat (gm): 0

Cholesterol (mg): 0

Sodium (mg): 0

Protein (gm): 0.5

Carbohydrate (gm): 3.8

Exchanges:

Milk: 0.0

Vegetable: 1.0

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

FRIED RIPE PLANTAINS

When ripe, the plantain skin is black and the fruit is soft. If purchasing plantains when green, they will ripen more quickly if kept in a closed paper bag.

4 servings

Canola, or peanut, oil

2 ripe plantains, peeled, diagonally cut into

¼-inch slices

Salt, to taste

1. Heat 1½ to 2 inches of oil to 375 degrees in large saucepan. Fry plantains until golden on both sides; drain well on paper toweling. Sprinkle with salt and serve hot.

Per Serving:

Calories: 119

% of calories from fat: 10

Fat (gm): 1.5

Saturated fat (gm): 0.3

Cholesterol (mg): 0

Sodium (mg): 4

Protein (gm): 1.2

Carbohydrate (gm): 28.6

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 2.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

Variation

Sweet Plantains — Make recipe as above, but do not use salt. Sprinkle plantains with sugar and cinnamon.

FRUIT EMPANADAS

Sweet empanadas can be served as an appetizer or dessert. They can be prepared and frozen up to 2 months; thaw overnight in the refrigerator and bake according to the recipe.

2 dozen

½ cup each: chopped dried apricots, raisins

½ cup water

¼ cup sugar

½ teaspoon ground cinnamon

⅛ teaspoon ground nutmeg

Empanada Pastry (recipe follows)

3 tablespoons fat-free milk

1 tablespoon sugar, for glaze

Per Empanada:

Calories: 64

% of calories from fat: 23

Fat (gm): 1.7

Saturated fat (gm): 0.4

Cholesterol (mg): 0

Sodium (mg): 16

Protein (gm): 1

Carbohydrate (gm): 11.8

Exchanges:

Milk: 0.0

Vegetable: 0.0

Fruit: 1.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Heat apricots, raisins, and water to boiling in small saucepan. Reduce heat and simmer, covered, until fruit is very soft, about 5 minutes. Mash fruit with fork until almost smooth; stir in ¼ cup sugar and spices; cool.

2. Roll half the Empanada Pastry on lightly floured surface until ⅛ inch thick; cut into circles with 3-inch cookie cutter. Place slightly rounded teaspoon of fruit mixture in center of each pastry circle; fold pastries in half and crimp edges with tines of fork. Make slit in top of each pastry with knife.

3. Bake on greased jelly roll pans at 350 degrees until golden, 12 to 15 minutes. Brush tops of pastries with milk and sprinkle with sugar; return to oven until glazed, 2 to 3 minutes.

Empanada Pastry

1¼ cups all-purpose flour

1 tablespoon sugar

¼ teaspoon baking powder

⅛ teaspoon salt

3 tablespoons vegetable shortening

1 teaspoon lemon juice, or distilled white vinegar

3-4 tablespoons fat-free milk, or water

1. Combine flour, sugar, baking powder, and salt in small bowl; cut in shortening until mixture resembles coarse crumbs. Mix in combined lemon juice and milk, a tablespoon at a time, to form soft dough. Refrigerate until ready to use.

RICOTTA-STUFFED SHELLS WITH SPINACH PESTO

Spinach Pesto can be made up to 1 week in advance and refrigerated; serve at room temperature.

4 servings (3 each)

¼ cup finely chopped onion

2-3 cloves garlic, minced

½ teaspoon dried basil leaves

½ cup chopped fresh spinach

¾ cup low-fat ricotta cheese

¼ teaspoon each: ground nutmeg, salt, pepper

12 conchiglie (jumbo pasta shells), about 4

ounces, cooked

Spinach Pesto (recipe p. 605)

Per Serving:

Calories: 178

% of calories from fat: 24

Fat (gm): 4.7

Saturated fat (gm): 0.8

Cholesterol (mg): 7.2

Sodium (mg): 216

Protein (gm): 9.5

Carbohydrate (gm): 24.6

Exchanges:

Milk: 0.0

Vegetable: 1.0

Fruit: 0.0

Bread: 1.5

Meat: 0.5

Fat: 0.5

1. Sauté onion, garlic, and basil in lightly greased skillet until onions are tender, 3 to 4 minutes. Add spinach and cook over medium heat until wilted, about 5 minutes. Stir spinach mixture into cheese; stir in nutmeg, salt, and pepper. Stuff mixture into shells; place in baking pan. Bake, covered, at 350 degrees until hot through, about 20 minutes. Serve with Spinach Pesto.

45-MINUTE PREP TIP: Begin cooking the pasta shells before preparing the rest of the recipe.

CHEESE AND SPINACH STUFFED MUSHROOMS

Perfect party fare, with good-for-you mushrooms and spinach! Garnish the serving platter with curly endive.

12 servings (3 each)

36 medium cremini, or white, mushrooms

½ cup chopped onion

5 ounces baby spinach, thinly sliced

1 package (3 ounces) fat-free cream cheese,

room temperature

⅛ teaspoon ground nutmeg

Salt and pepper, to taste

Per Serving:

Calories: 22

% of calories from fat: 7

Fat (gm): 0.2

Saturated fat (gm): 0.1

Cholesterol (mg): 0.6

Sodium (mg): 51

Protein (gm): 2.5

Carbohydrate (gm): 3.3

Exchanges:

Milk: 0.0

Vegetable: 1.0

Fruit: 0.0

Bread: 0.0

Meat: 0.0

Fat: 0.0

1. Remove stems from mushrooms and chop finely. Sauté mushroom stems and onion in lightly greased small skillet until softened, about 5 minutes. Add spinach and stir until wilted, 1 to 2 minutes. Cool; mix in cheese and nutmeg; season to taste with salt and pepper.

2. Place mushroom caps in baking pan and fill with cheese mixture. Bake, uncovered, at 425 degrees until hot through, 5 to 8 minutes.

Variation

Orzo Stuffed Mushrooms — Make recipe as above, using 2 ounces baby spinach, adding ¾ cup cooked orzo and substituting ¾ teaspoon dried Italian seasoning for the nutmeg. Bake as above, loosely covered with foil.

CURRIED ONION CROUSTADES

The Croustades can be filled with the onion mixture and refrigerated several hours before baking.

8 servings (2 each)

2 cups chopped onions

2 cloves garlic, minced

1 teaspoon curry powder

½ teaspoon ground cumin

2 tablespoons flour

1 cup fat-free half-and-half, or fat-free milk

2 tablespoons dried fruit bits

1 tablespoon minced cilantro

Salt, cayenne, and black pepper, to taste

Croustades (see p. 47)

4 teaspoons chopped almonds

Per Serving:

Calories: 125

% of calories from fat: 13

Fat (gm): 1.8

Saturated fat (gm): 0.3

Cholesterol (mg): 0

Sodium (mg): 167

Protein (gm): 4.2