| Heart-Healthy
Appetizers |
| Onion
Caviar |
| From
www.5aday.gov |
| 1cup
diced onions |
1
small can diced pimento |
1/2cup
green onion
8
ounces black eye peas
1
ounce fresh garlic, chopped
Salt
and pepper to taste |
1/4
cup fresh Jalapeno, chopped (optional) |
| 1
cup bell peppers, diced |
| 1/4
cup Italian dressing |
|
|
Combine all
items. Let marinate overnight for best flavor. Serve as a side
dish or as an appetizer with low fat crackers. Makes 6
servings.
Per
serving 198 calories, 5g fat
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TOP
|
| Sports
Mix |
| From
www.5aday.gov |
| 1/4 cup
raisins |
1/4 cup
dried cranberries |
| 1/4 cup
dried tart cherries |
1/4 cup
chopped dried apricots |
| 3/4 cup
whole grain crunchy cereal |
1/4 cup
roughly chopped toasted almonds |
|
Combine the
raisins, cranberries, cherries, apricots, cereal, and nuts.Makes 4
servings.
Per
serving: 225 calories, 5g fat
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TOP |
| Fabulous
5-Layer Dip
|
| From
www.5aday.gov |
| 1 (16oz.)
can non-fat refried beans |
1 1/2
cups non-fat sour cream |
| 8 diced
plum tomatoes
3 tbsp.
Drained, chopped mild green chili peppers
|
2 mashed
avocados sprinkled with lime juice |
|
|
Using a
13x9x2 glass-baking dish or pan, layer the ingredients in
order from beans to tomatoes.
Dig in with baked tortilla chips. Makes 4
servings.
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TOP |
| Chickpea
Dip with Vegetables
|
| From
www.5aday.gov |
1 12.5
can chickpeas,
drained & rinsed well |
2
tbsp. Fresh
lemon juice |
3 drops
hot
pepper sauce |
2
cucumbers, peeled,
seeded and diced |
| 1/4 red
onion, diced |
1 cup
plain low fat yogurt |
| 1/2 tbsp.
olive oil |
1 carrot,
grated |
|
2 Roma tomatoes, finely chopped |
|
|
Blend
chickpeas, yogurt, lemon juice, olive oil, and hot sauce in a
blender until smooth. Transfer
dip to a shallow serving bowl, and pile the colorful
vegetables on top, leaving an outer rim of dip to be seen. Serve with pita bread or toasted wheat bread triangles.
Makes 6
servings.
Per
serving: 157 calories, 4g fat
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TOP |
| Onion
Dip |
| From
www.5aday.gov |
| 1
cup low fat cottage cheese |
1/4
cup finely chopped scallions |
| 2
tsp. Lemon juice |
|
|
Combine
cottage cheese and lemon juice and blend in the blender.
Add scallions, and stir.
For dipping, provide each person with 1/2 cup of
blanched vegetables. Makes 4
servings.
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TOP
|
| Party
Stuffed Mushrooms
|
|
From
WWW.5aday.gov |
| 12
large or 20 small mushrooms |
1/2
tsp. olive oil |
| 1
cup finely chopped onion |
1
clove garlic, chopped |
| 2
cups chopped fresh spinach or 1 10-ounce pkg. frozen, thawed
with water squeezed out |
1
tbsp. chopped walnuts
1/2
cup unseasoned bread crumbs
1/4
tsp. pepper
2
tbsp. finely chopped parsley
|
| 2
tbsp. grated Parmesan cheese |
| 1/4
tsp. salt |
| pinch
of nutmeg |
-
Clean the mushrooms with a
dry cloth and remove the stems. Chop the stems finely and set aside with the whole
mushroom caps.
-
Heat the oil in a large heavy
skillet. Sauté
the onions until very soft, 10 to 15 minutes, adding
chopped mushroom stems for the last 5 minutes.
Add the garlic and cook another minute.
Stir in the spinach, nuts, Parmesan, breadcrumbs,
salt, pepper, and nutmeg.
Cook until the spinach wilts or in the case of the
frozen spinach, heats through.
-
Coat the mushrooms lightly
with pan spray. Stuff
with the filling and bake at 350 degrees 15 minutes or
until the mushrooms are soft and the tops, light brown.
Scatter Parmesan cheese and parsley over the top
and serve.
Makes 4
servings.
Per
servings: 114 calories, 4g fat |
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TOP |
| All-Net
Peach and Strawberry Salsa
|
| From
www.5aday.gov
|
|
1 cup diced, drained peaches
|
1 cup diced fresh strawberries
|
|
1/4 cup chopped red onion
|
1/4 cup jicama
|
|
Squeeze of lime juice
|
|
|
Combine
peaches and strawberries. Add onion, jicama and a squeeze of lime juice.
Serve with jicama sticks as dippers.Makes
4 servings.
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| Zesty
Tortilla Chips |
| Low
Fat Alternative to Fried Chips |
| (from
As You Requested II Favorite Recipes From Linda’s Kitchen,
by Linda Adams)
|
|
Heat
oven to 400 degrees.
Cut 12 corn tortillas into 8 wedges each. Arrange in one layer on ungreased baking sheets.
Bake 8 to 10 minutes or until crisp.
Cool on wire racks.
Store in airtight container.
Makes a lot.
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|
| Broccoli-Cheese
Dip |
| (from
As You Requested II Favorite Recipes From Linda’s Kitchen,
by Linda Adams)
|
|
10-ounce package frozen chopped
broccoli
|
10-ounce
can low-fat
mushroom soup
|
|
¼ cup chopped onions
|
¼ cup fat-free sour cream
|
|
¼ cup chopped celery
|
¼ tsp. garlic powder
|
|
1 Tbs. chicken broth
|
Seasoned salt
|
|
2 cups fat-free cheddar cheese
|
Dash tobasco
|
|
Low-fat
crackers, chips or vegetables
|
|
|
Prepare
broccoli according to package directions; drain.
In a saucepan, sauté onions and celery in chicken
broth until tender. Stir
in broccoli and remaining ingredients. Cook over medium heat until cheese melts.
Serve warm with low-fat crackers or fresh vegetables. |
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Entrees
| Salads
| Appetizers
| Snacks |
|
