Weight Watching Appetizer Recipes

Dieting with Appetizers

Selecting healthy and moderate portion sizes of appetizers before a main entrée is an option for dieters. Vegetable-based appetizers are beneficial to help keep calories down. In addition, beans are low in calories and can be used for the customary dips.

Appetizers themselves make great meals when combined in a balanced, nutritious fashion. By choosing a variety of recipes with protein, complex carbohydrates and healthy fats, a delectable buffet of appetizers can be created.

Vegetable Recipes

Ricotta-Stuffed Cherry Tomatoes or Mushroom Caps

Ingredients

¾ cup part-skim ricotta cheese

½ tsp. salt

2 tsp. olive oil

Pepper, to taste

Cherry tomatoes, hollowed

Mushroom caps

Directions

Combine ricotta and salt; spoon into small baking dish. Drizzle with oil and sprinkle with pepper. Bake at 375 degrees for 20 minutes or until cheese is slightly browned and bubbly. Let sit for 15 minutes.

Spoon baked cheese into hollowed out tomatoes or mushroom caps.

Serving and Nutrition Information

Makes 6 servings

1 serving equals 2 tablespoons of filling, 80 calories, 5 g of fat, 0 g fiber.

Tomatoes and mushrooms have few, if any calories or points when eaten in moderate portions.

Eggplant and Tomato Rounds

Ingredients

6 (1/4”-thick) slices of eggplant

1 tsp. olive oil

6 (1/4”-thick) slice of tomato

2 oz. shredded part-skim mozzarella cheese

Basil, to taste

Pepper, to taste

Directions

Coat a baking sheet with non-stick cooking spray. Place eggplant slices in a single layer on sheet and lightly brush with ½ tsp. olive oil. Broil until lightly browned. Turn slices over, brush with remaining oil and broil until lightly browned. Top each eggplant round with a slice of tomato and broil for one more minute.

Evenly sprinkle cheese on each round and sprinkle with basil and pepper. Broil until cheese melts, about 2 minutes.

Serving and Nutrition Information

Makes 2 servings. 1 serving equals 3 rounds.

Dip Recipes

Seven Layer Dip

Ingredients

1 - 16 oz. can pinto beans, rinsed and drained Hot sauce, to taste 2 tbs. water 1 tomato, diced ½ green bell pepper, seeded and diced 1 cup salsa 1 cup nonfat sour cream ¾ cup nonfat shredded cheddar cheese 4 scallions, thinly sliced 10 pitted olives, sliced

Directions

In food processor or blender, puree beans, hot sauce and water. Transfer to 12” round or platter and spread into thin layer.

Leaving about a 1” border, layer tomato, green pepper and then salsa evenly on platter. Leaving another 1” border, spread sour cream on top of salsa. Sprinkle evenly with shredded cheese, scallions and olives.

Serve with baked tortilla chips.

Serving and Nutrition Information

1 serving equals 1/8 of dip recipe. 89 calories, 1 g fat, 2 g fiber. (does not include chips)

Low-fat Spinach Dip

Ingredients

½ cup nonfat sour cream ½ cup part-skim ricotta cheese 2 tsp. fresh lemon juice 1 clove or garlic ½ tsp. salt Pepper, to taste 10 oz. frozen chopped spinach, thawed and squeezed dry ¼ cup water chestnuts, drained and chopped 4 scallions, thinly sliced

Directions

In food processor or blender, blend sour cream, cheese, lemon juice, garlic, salt and pepper. Transfer to medium bowl and stir in spinach, water chestnuts and scallions.

Cover and chill for 1 hour.

Serve with raw vegetables.

Serving and Nutrition Information

1 serving equals ¼ of dip recipe. 83 calories, 3 g fat, 1 g fiber.