Hors d'oeuvres that are lowfat and elegant - Lighten up Your Holiday

Shape, Dec, 2003 by Monica Gullon

Party food doesn't have to be difficult to prepare or loaded with fat. These simple but impressive recipes (each with two variations) go from casual get-together to festive formal affair with minimum effort.

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1. Thai Crostini

Serves 4 (makes 16 crostini)

Prep time: 5 minutes

Cook time: 25 minutes

These spicy toasted rounds are a great stand-in for chips. You can create other crostini flavors by using a different spice mix and oil. (Try Emeril's Italian Essence blended with olive oil.) For best results, select a chewy, country-style bread rather than one with a soft exterior.

Nutrient note Choose a whole-grain baguette for this nutritious snack and enjoy incredible flavor along with tons of B vitamins and fiber.

1/3 cup The Spice Hunter Thai seasoning (available at grocery stores
  nationwide)
1 whole-grain baguette or country-style bread, sliced into 1/4-inch
  slices
Peanut oil or any mild-flavored cooking oil in a mist sprayer

Preheat oven to 350[degrees] F. Put spice mix in a pie pan or shallow bowl. Place several slices of bread in pan and sprinkle spice mix on both sides of bread; repeat until all slices are covered with spice mix.

On a large cookie sheet, place slices in a single layer. Spray bread on both sides with a fine mist of peanut oil. Sprinkle remaining spice mix over top. Bake until crostini are golden and give off a spicy aroma, about 6-8 minutes. Turn bread slices over and bake for an additional 5 minutes, or until crisp. Cool on a baking rack. Repeat process for remaining bread. Store in an airtight bag or container until ready to use.

Nutrition Score per serving (4 crostini): 104 calories, 10% fat (1 g; 0.2 g saturated), 77% carbs (20 g), 13% protein (3 g), 1 g fiber, 28 mg calcium, 1 mg iron, 230 mg sodium.

Variations

* For a casual party Serve with a mild-flavored creamy dip, such as a mix of yogurt and cilantro.

* For a fancy party Top each crostini with a teaspoon of store-bought mango salsa and one grilled shrimp or a thin slice of seared tuna.

2. Skinny Blue Cheese Dip

Serves 10 (makes 2 1/2 cups)

Prep time: 5 minutes

Cook time: none

You'll never miss the calories in this versatile dip made with nonfat cottage cheese.

Nutrient note This dip is crammed with bone-strengthening calcium thanks to the dairy products.

2 cups nonfat cottage cheese (any size curd)
1/2 cup reduced-fat mayonnaise
2 teaspoons celery seed
1 teaspoon onion powder
1 teaspoon garlic powder
White pepper to taste
1/2 cup crumbled creamy blue cheese such as Danish Bleu

Place cottage cheese in the bowl of a food processor; process until smooth, creamy and lump-free. (If you don't have a food processor, use a blender. The process will just take a little longer.) Transfer to a medium-sized bowl and stir in remaining ingredients. Refrigerate in a covered container for at least 1 hour before serving.

Nutrition Score per serving (1/4 cup dip served with 8 whole-wheat pita chips or 1 whole-wheat pita pocket cut into 8 pieces): 234 calories, 24% fat (6 g; 2 g saturated), 56% carbs (33 g), 20% protein (12 g), 4 g fiber, 65 mg calcium, 2 mg iron, 577 mg sodium.

Variations

* For a casual party Thin 2 table-spoons dip with 1 tablespoon nonfat buttermilk and use as a dressing for a mixed green salad. Or use 1 tablespoon dip to top turkey or salmon burgers.

* For a fancy party Bake mushroom caps, bottoms up, at 400[degrees] F for 20 minutes. Remove from over and stuff with a teaspoon of dip. Serve as is, or bake for an additional 5 minutes to melt cheese.

3. Gooey Ratatouille Dip

Serves 15 (makes 5 cups)

Prep time: 5 minutes

Cook time: 65 minutes

This chunky dip, inspired by the famous Provencal dish, will have your guests devouring veggies without even realizing it. Like the French ratatouille, this one takes a little time on the stove. However, it's supereasy to make. After tossing all the ingredients together in a bowl, your only job is to stir every once in a while as they cook.

Nutrient note The canned tomatoes provide cancer-fighting lycopene.

1 28-ounce can whole, peeled plum tomatoes, drained and coarsely chopped
  (reserve juice)
2 medium eggplants, unpeeled and cut into 1/2-inch cubes (about 8-9
  cups)
3 cups diced onion (2 medium onions)
1 1/3 cups Havarti cheese, cut into cubes (5 ounces cheese)
1/2 teaspoon garlic powder
1/2 tablespoon dried thyme
Salt and pepper to taste
1 teaspoon extra-virgin olive oil

Toss all ingredients except tomato juice and olive oil into a large bowl. Mix well. Place a large, deep nonstick skillet on medium-high heat. Add olive oil and warm for a few seconds. Toss in vegetable mixture. Cover and cook for 10 minutes. Stir.

Cook another 5-7 minutes and stir. If vegetables start to dry out, add 2 table-spoons of reserved tomato juice. Continue to cook and stir every 5-7 minutes, adding tomato juice as needed.

When the veggies are cooked through (about 45-50 minutes), uncover pan and cook until all moisture evaporates (about 5 minutes). Salt and pepper to taste. Serve warm.