Amazing appetizers: these healthy starters are low in fat — and your tastebuds will never know the difference - recipes

Muscle & Fitness/Hers, June, 2002 by Laura Creavalle

Trimming your waistline and maintaining a fit, athletic figure certainly requires more than a cursory approach to nutritious eating. You need to choose a balanced and healthy lifestyle over fads and quick fixes. Lean protein, whole grains, and plenty of fruits and veggies beat out fried and refined foods, heavy sauces and cream. Low fat is in. High fat is out. Essentially, your success is tied to your everyday eating habits. The nutritional decisions you make while avoiding calorie-dense foods are at the core of a svelte body A few days of poor choices can quickly slam the door on what was once head-turning progress.

That said, family gatherings, work socials, holidays or a casual Saturday evening get-together with friends and acquaintances can pose a nightmarish challenge. You'll likely run up against a cornucopia of tempting foods sure to sabotage a healthy eating plan. Just thinking about fried chicken wings, cheese platters and heavy dips makes me cringe. What's the remedy? Whether you're hosting a party or attending one, whip up one or more of these mouthwatering, low-fat hors d'oeuvres. Cold or hot, each is low in calories and high in protein. They'll help you feel full and eat less--and who could argue with that?

tund dip.


6 oz. canned solid white tuna, in water, drained
16 oz. fat-free cream cheese
1-2 tsp. Tabasco sauce
2 tsp. horseradish
2 Tbsp. fresh grated onion
1 tsp lemon juice
1 Tbsp. Mrs. Dash garlic & herb seasoning
In a blender or food processor, blend all
ingredients until smooth. Refrigerate two
hours or overnight. Serve with fat-free
crackers, breadsticks or fresh vegetables.
Serves 10. Per serving (a little more than 1/4
 cup);
65 calories, 10 g protein,
4 g carbohydrate, less than 1 g fat.

deviled eggs


1/2 cup low-fat cottage cheese
1/4 cup fat-free mayonnaise
1/4 cup finely minced green onion
1/4 cup finely minced celery
1/4 tsp. Mrs. Dash seasoning (use flavor of choice)
1 tsp. Dijon mustard
Pepper to taste (optional)
8 hard-boiled eggs, cut in half, yolks discarded
2 Tbsp. minced parsley

In a medium bowl, beat cottage cheese and mayonnaise until fluffy. Add next five ingredients and beat well. Spoon cottage cheese mixture into hard-boiled egg halves and refrigerate. Before serving, dust with parsley. Serves eight. Per two filled halves: 40 calories, 6 g protein, 3 g carbohydrate, less than 1 g fat.

shrimp bruschetta


6 oz. (about 1 cup) diced, cooked shrimp
1 cup shredded fat-free. mozzarella cheese
3/4 cup chopped plum tomatocs (about 2 1/2 medium)
3/4 cup chopped fresh spinach
1/4 cup chopped scallions
1 tsp. crushed fresh garlic
1 tsp. dried oregano
1 long, thin loaf French bread

Combine all ingredients except bread in a medium bowl. Mix well and set aside. Slice bread into 24 1-inch slices. Arrange slices on a baking sheet and bake at 300 degrees F for 12-15 minutes or until crisp and dry. Spread each slice with I tablespoon shrimp mixture. Increase oven temperature to 400 degrees F and return to oven for five minutes of until cheese melts. Serve hot. Makes 24 Per slice 73 calones 5 g protein, 11 g carbohydrate, 1 g fat.

smoked salmon canapes


1/4 cup finely chopped green onions
1/4 tsp. dried whole dill weed
1/8 tsp. ground white pepper
1/4 cup fat-free cream cheese, softened
1 tsp. fat-free milk
16 party slices (1 1/2-inch-square) pumpernickel bread, toasted
4-oz. package thinly sliced smoked salmon

Combine first five ingredients in a small bowl, mixing well. Spread 1 teaspoon cream cheese mixture over each slice of bread. Top with one-quarter-ounce salmon. Makes 16 canapes. Per canape: 37 calories, 3 g protein, 4 g carbohydrate, 1 g fat.

crab-artichoke tarts


2 Tbsp. flour
1/8 tsp. dried whole thyme
1/8 tsp. pepper
4-oz. carton egg substitute
14-oz. can artichoke hearts, drained and chopped
1/4 cup chopped roasted bell pepper
6-oz. can crabmeat, drained
32 wonton wrappers (3x3-inch square)
6 Tbsp. Parmesan cheese
3 Tbsp. dried chives
Nonstick cooking spray

Combine first seven ingredients in a bowl, stirring well. Coat mini muffin tins (32 cups total) with nonstick cooking spray and gently press 1 wonton wrapper into each muffin cup, allowing ends of wrapper to extend above edge of cup. Divide crabmeat mixture evenly between each wonton, then sprinkle with cheese and chives. Bake at 350 degrees F for 20 minutes or until crabmeat mixture is set and wrappers are lightly browned. Makes 32. Per tort: 50 calories, 5 g protein, 8 g carbohydrate, rate, 1 g fat.

chicken fingers with honey mustard sauce


3 cups comilakes
1/2 tsp. poultry seasoning
1/4 tsp. ground black pepper
2 large egg whites, beaten well
3 Tbsp. fat-free milk
1 lb. boneless, skinless chicken breasts
Nonstick cooking spray

Sauce:
1/2 cup plus 2 Tbsp. far-free
 mayonnaise
3 Tbsp. spicy mustard
3 Tbsp. honey
2 Tbsp. lemon juice

Place comflakes in a blender or food processor and process into crumbs. Combine comflakes, poultry seasoning and pepper in a shallow dish Stir and set aside. Combine egg whites and milk in another shallow aside Cut chicken into long, thin strips. Dip each strip into egg mix, then in crumb mix, turning to coat both sides. Coat a large baking sheet with nonstick cooking spray and arrange chicken strips on sheet. Thoroughly spray tops of strips with cooking spray, then bake at 400 degrees F for 15 minutes or until golden brown. Meanwhile, prepare sauce by mixing all ingredients in a bowl. Arrange baked chicken strips on a platter with sauce in the middle. Serve hot. Makes 20 strips. Per strip with sauce: 57 calories, 6 g protein, 6 g 1 g fat.