Healthy Recipes

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We all love a good party. It's a great time to enjoy the company of family and friends, and, of course, festive food is part of the fun. Here are some tips to help keep the budget under control and make the food choices healthy, too.

• Sugar Snap Pea and Grape Tomato Wreath
with Tomato Basil Dip
• Smoky Salmon Spread with Crackers and Cucumber Slices
• Greek Spiral Wraps
• Cranberry Barbecue Meatballs
• Cheesy Bites

• Layered Greek Dip with Baked Pita Chips
• Marinated Vegetables: Artichokes, Roasted Bell Peppers, Zucchini, Carrots, Asparagus and Roman Bean Salad
• Warm Rosemary Olives (small portions)
• Sweet and Hot Almonds (small portions)
• Spanish Potato Omelet with Red Pepper Sauce
• Sausage Stuffed Mushrooms

• Clam Dip in a Bread Bowl with Bread Cubes and Raw Vegetable Dippers
• Mini Tostadas
• Roast Beef and Horseradish Bites
• Rachel Sandwiches
• Buffalo Chicken Sticks with Fat Free Blue Cheese Dressing and Celery Sticks
• Mini Pizzas

• Buffalo Chicken Sticks
• Cheesy Bites
• Clam Dip in a Bread Bowl
• Cranberry Barbecue Meatballs
• Greek Spiral Wraps
• Layered Greek Dip
• Marinated Artichokes
• Marinated Asparagus
• Marinated Carrots
• Marinated Roman Bean Salad
• Marinated Vegetables
• Marinated Zucchini
• Mini Pizzas
• Mini Tostadas
• Olive Information
• Quick Serving Tricks for Dips
• Rachel Sandwiches
• Roast Beef and Horseradish Bites
• Roasted Bell Peppers
• Sausage Stuffed Mushrooms
• Smoky Salmon Spread
• Spanish Potato Omelet with Red Pepper Sauce
• Super Dippers
• Sweet and Hot Almonds
• Tomato Basil Dip
• Warm Rosemary Olives

• 2 1/2 lbs. skinless boneless chicken breasts
• 24 (6-inch) bamboo skewers
• 1/4 cup prepared wing sauce

Trim chicken breasts removing fat and breast tendon at top of tender if attached. Slice chicken breast lengthwise (with the grain) into 1/2-inch thick slices. Thread pieces on skewers. Very long or wide pieces will need to be cut in half. Try to keep skewers evenly sized. Skewers can be cooked in the broiler or on the barbecue. Place skewers in a shallow dish. Fifteen minutes before cooking, pour wing sauce over skewers. Turn to coat. Grill or broil 2 to 3 minutes per side, turning once. Watch carefully to prevent burning.

Skewers can be prepared ahead and refrigerated until ready to cook. They can also be cooked ahead and reheated in the microwave on reduced power (40%). Serve with fat free blue cheese dressing and celery sticks.

1 (8-ounce) package reduced fat crescent roll dough

• 2 1/2 ounces reduced fat Swiss style cheese (about 3 slices)
• 1/3 cup diced lean ham
• 2 Tbsp. fat free sour cream
• 2 tsp. grainy mustard

• 1/4 cup part skim milk ricotta
• 1/4 cup cooked chopped broccoli
• 1/2 tsp. dried basil
• 1/4 tsp. garlic powder

First, choose a filling. Combine all of the filling ingredients in a small bowl; mix well.

Open package of crescent rolls. Unroll on a clean working surface. A large plastic cutting board works well. Unroll dough and divide into two parts. Seal perforations by pinching them shut. You should have 2 squares of dough measuring 7 inches by 7inches. Cut each square into 9 small squares (3 across by 3 down). Place 1 tsp. of filling in center of dough. Pull up 2 opposite corners toward the center and pinch to seal. Transfer to a baking sheet. Repeat with remaining dough. Hors doeuvres can be refrigerated for several hours at this point.

Preheat oven to 350 degrees. Bake for 12 to 15 minutes or until golden.

• 1 (6.5-ounce) can chopped clams
• 4 ounces 1/3 less cream cheese, at room temperature
• 4 ounces fat free cream cheese, chilled
• 1 1/2 tsp. dried onion flakes
• 1/4 tsp. Worcestershire sauce

Drain clams well. Reserve juice. In a small mixing bowl, beat 1/3 less cream cheese until light. Cut fat free cream cheese into pieces; add to bowl. Beat to combine. Add 2 Tbsp. reserved clam juice, onion flakes and Worcestershire sauce. Beat to combine. Fold in clams. Add additional clam juice to adjust consistency, if needed. Serve in a bread bowl (see Quick Serving Tricks for Dips) or in your favorite dip serving container. Surround with whole wheat crackers or cubed bread and sliced vegetables.

Makes 1 1/2 cups (12 servings) Per 2 Tbsp.: 42 calories. Fat: 2 grams. Sodium: 199 milligrams. Fiber: 0 grams.

• 2 lbs. ground turkey breast
• 1/4 cup egg substitute
• 1/3 cup grated onion
• 1/2 cup fresh bread crumbs
• 3/4 tsp. salt free herb seasoning
• 2 tsp. white wine
• 2 tsp. Worcestershire sauce
• 1 cup barbecue sauce
• 1 cup cranberry sauce

Preheat oven to 400 degrees. Combine turkey, egg substitute, onion, bread crumbs, seasoning and Worcestershire sauce in a mixing bowl. Mix well. Form into 40 meatballs.
Spray a cookie sheet with no stick cooking spray. Place meatballs on cookie sheet. Bake 15 minutes or until lightly browned (at this point meatballs may be refrigerated - up to two days - or frozen for later use).
To make sauce, combine barbecue sauce and cranberry sauce in a large saucepan and cook over low heat until jelly melts. Add meatballs; simmer over very low heat for 20 minutes or until heated through. Transfer to a chafing dish or crock pot (set on low) and serve.
Makes 40 meatballs (10 to 12 servings)
Per meatball (plain): 30 calories. Fat: .2 gram. Sodium: 24 milligrams. Fiber:.1 gram.
Per meatball (with sauce): 45 calories. Fat: .2 gram. Sodium: 97 milligrams. Fiber: .1 grams.

• 1 (8-ounce) container whipped fat free cream cheese
• 1 tsp. dried basil
• 1 tsp. salt free herb seasoning with dill
• 1/2 tsp. garlic powder
• 6 (8-inch) whole wheat flour tortillas
• 3 ounces reduced fat feta cheese (5 grams fat per ounce), crumbled
• 6 Tbsp. finely chopped cucumber
• 6 Tbsp. finely chopped yellow or green pepper
• 6 Tbsp. seeded, finely chopped Roma tomatoes
• 18 pitted Kalamata olives

Combine cream cheese, basil, herb seasoning and garlic powder. Mix well. Place tortilla on a microwave safe plate. Warm tortillas for 15 to 20 seconds to soften. Spread each tortilla with about 2 Tbsp. of cream cheese. Sprinkle evenly with feta cheese, cucumber, pepper, tomato and olives. Roll up tightly and wrap in plastic wrap.
Refrigerate 2 to 3 hours. Can be prepared 1 day ahead to this point. Cut each roll into 1 inch pieces, securing each piece with toothpicks.

• 1 cup fat free Greek style (thick) yogurt
• 1/2 cup chopped cucumber (remove seeds)
• 2 Tbsp. finely chopped red onion
• 1 tsp. fresh mint (or 1/2 tsp. dried mint)
• 16 ounces red pepper hummus
• 1/2 cup finely diced tomatoes
• 1/2 cup crumbled reduced fat feta
• 2 Tbsp. chopped parsley

In a small bowl, combine yogurt, cucumber, onion and mint. Mix well. Spread hummus in the bottom of a 9-inch glass pie plate. Spread yogurt mixture over hummus. Sprinkle with tomatoes, feta and parsley. Refrigerate until ready to serve. Serve with baked pita chips (recipe below).

• 1 1/2 cups frozen artichoke hearts
• 3 Tbsp. light olive oil and balsamic vinaigrette salad dressing

Cook artichokes according to package directions. Drain well; add salad dressing. Mix well; refrigerate for several hours to develop flavors.

• 1 (12-ounce) package frozen asparagus
• 3 Tbsp. light olive oil and balsamic vinaigrette salad dressing
• Parmesan cheese

Cook asparagus according to package directions until crisp and tender. Rinse under cold running water to stop cooking. Drain. Combine with salad dressing; refrigerate several hours to develop flavors. When ready to serve, garnish with curls of Parmesan cheese cut with a vegetable peeler.

• 1 1/2 cups peeled carrots, cut in 1/2-inch thick slices
• 2 Tbsp. red wine vinegar
• 2 tsp. olive oil
• 1/2 tsp. Moroccan seasoning (Ras el hanout)

Cook carrots in boiling water or microwave until crisp and tender. Drain well. Add vinegar, olive oil and Moroccan seasoning. Mix well and refrigerate several hours.

1 (15.5-ounce) can Roman or cranberry beans
• 1/4 cup chopped onion
• 1/2 cup chopped celery
• 1/4 cup light olive oil and balsamic vinaigrette salad dressing
• Pepper, to taste

Drain beans, rinse under cold running water, drain again. Combine all the ingredients in a bowl, mix well and refrigerate several hours.

• 3 medium zucchini
• Olive oil spray
• Mediterranean flavored sea salt*
• Pepper
• 1 1/2 Tbsp. lemon juice
• 1/2 tsp. dried basil

Wash zucchini. Trim off ends. Cut zucchini lengthwise into 1/2- inch thick slices (so they look like long ribbons). Place on broiler rack. Spray with olive oil spray, season lightly with flavored salt and pepper. Broil until crisp tender and lightly browned. Place in a bowl. Sprinkle with lemon juice and basil. Refrigerate several hours to develop flavors.

• 1 (12-ounce) package whole wheat pita bread

• 1 cup plain marinara sauce
• 1 cup shredded part skim milk mozzarella cheese
• 2 ounces sliced turkey pepperoni

• 1 cup part skim milk ricotta cheese
• 1 1/2 tsp. dried basil
• 1 tsp. garlic powder
• Red pepper flakes, to taste
• 3/4 cup chopped cooked broccoli
• 1 cup shredded part skim milk mozzarella cheese

• 1 cup barbecue sauce
• 1 cup finely diced cooked chicken breast
• 1 cup shredded part skim milk mozzarella cheese

Using a 2 1/2-inch round cookie cutter, cut 4 rounds from each pita bread. Pull each round apart to make 2 rounds (8 rounds per pita). Save scraps to make bread crumbs. Preheat oven to 350 degrees.

Place pita rounds in a single layer on heavy baking sheets. Bake about 7 minutes or until lightly browned (watch carefullythey burn easily). Can be prepared in advance to this point.

Select the topping of your choice. Preheat broiler. For Cheese and Pepperoni Pizzas, spread pita with sauce, sprinkle with cheese and add a round of pepperoni. For the Green and White Pizzas, mix the ricotta, basil, garlic and red pepper flakes. Spread pita with ricotta mixture, sprinkle with broccoli and cheese. For Barbecue Chicken pizza, spread pita with barbecue sauce, sprinkle with chicken and cheese.

Broil pizzas until cheese melts. Serve immediately.

• 6 (7-inch) flour tortillas
• 1 tsp. olive oil
• 1/4 cup minced onion
• 1 clove garlic, minced
• 1 (15-ounce) can black beans
• 1 tsp. chili powder
• 1/2 cup finely shredded romaine or other dark green lettuce
• 3/4 cup fat free sour cream
• 1/4 cup halved grape tomatoes
• 1/4 cup thinly sliced radish
• 1/4 cup thinly sliced fresh or pickled jalapeno peppers

Using a 2 inch round cookie cutter, cut 7 rounds from each tortilla. Preheat oven to 350 degrees. Place tortilla rounds on heavy baking sheets in a single layer. Spray with no stick spray. Bake 10 minutes or until pale golden in color (watch carefully). Cool.

Place a medium nonstick skillet over moderate heat. Add oil; tilt pan to coat. Add onion and garlic; saut until limp. Drain beans, reserving liquid. Add beans to pan with 2 Tbsp. of reserved bean liquid and chili powder. Reduce heat to low; begin mashing beans with a potato masher. Add more bean liquid, as needed, and mash to form a thick paste. Remove from the heat and cool. This hors doeuvre can be prepared up to this point 2 days ahead of time. Store tortilla chips in an airtight container. Store beans, covered, in the refrigerator.

Before serving, warm beans to room temperature in the microwave. To assemble, spread each tortilla chip with 1/2 Tbsp. beans. Top with 3 or 4 shreds of lettuce, then 1/2 tsp. fat free sour cream. Finally, top with a grape tomato half, radish slice or jalapeno slice.

How can olives and nuts be a part of a low fat diet? Don't they have a lot of fat?

Though nuts and olives are higher in fat than some other foods like whole grains and fruits and vegetables, the fats in olives and nuts are monounsaturated fats. These fats may actually lower blood cholesterol and triglyceride levels. However, fats have more calories than carbohydrates and proteins. Moderation is key. Eat small servings of olives and nuts as part of a balanced diet.

• 1 1/4 cups very thinly sliced cabbage
• 2 Tbsp. fat free sour cream
• 1 Tbsp. light mayonnaise
• 2 tsp. vinegar
• 1/2 tsp. sugar

• 36 slices cocktail rye bread (or 2 1/2-inch round cut out of regular-sized, thinly sliced rye bread-use scraps for bread crumbs)
• 1/2 cup light Thousand Island salad dressing
• 9 ounces thinly sliced lean turkey pastrami, cut into 1/4 ounce pieces
• 9 slices (about 7.5 ounces) reduced fat Swiss cheese, cut into quarters

All the parts to this appetizer can be prepared ahead, but it should be assembled and broiled when you want to serve it. For example, prepare the slaw and cut the pastrami and cheese to fit the bread and wrap until ready for use.

For the slaw. Place cabbage in a bowl. Combine sour cream, mayonnaise, vinegar and sugar. Mix well, pour over cabbage and mix well. Refrigerate for several hours or up to one day.

When ready to prepare the sandwich, preheat the broiler. Arrange bread on broiler tray. Broil 2 minutes or until lightly toasted. Remove from oven. Spread bread lightly with salad dressing. Top with a piece of pastrami and then a cheese slice. Broil until cheese melts. Top each sandwich with a teaspoon of coleslaw and serve.

• 1 (16-ounce) French baguette or flavored ciabatta bread
• 1/2 cup fat free cream cheese
• 1 Tbsp. horseradish
• 2 tsp. freeze dried chives
• 1/2 lb. thinly sliced lean roast beef
• 1/2 cup thinly sliced, rings of onion soaked in ice water for 30 minutes

For this appetizer, horseradish spread can be prepared a day ahead and bread and roast beef can be sliced, but sandwiches should be assembled right before serving.

Slice baguette into 30 thin slices. If using ciabatta bread, cut into thin slices. Cut large slices in half crosswise. Seal bread in a plastic bag for up to 24 hours. Combine cream cheese, horseradish and chives. Mix well. Refrigerate. Cut roast beef slices into small pieces.

To serve, prepare onion rings. Soak in ice water for 30 minutes, drain and pat dry. Spread one side of bread with horseradish mixture. Roll up roast beef pieces and place on top of cream cheese. Garnish with onion slices and serve.

• 2 medium red, yellow or orange bell peppers
• 3 Tbsp. light olive oil and balsamic vinaigrette salad dressing

Broil peppers, turning occasionally, until blackened on all sides. Cover and allow to stand 10 minutes. Peel, remove stems and seeds; cut into strips. Place in a bowl, add salad dressing, mix and refrigerate several hours to develop flavors.

In winter, try frozen bell peppers

• 1 (16-ounce) package medium size mushrooms (about 20)
• 1/2 lb. sweet Italian turkey sausage
• 1/4 cup plain dry bread crumbs
• 1/4 cup egg substitute
• 1/4 cup Parmesan cheese
• 1/2 tsp. dried basil
• 1/2 tsp. garlic powder
• Pepper, to taste

Rinse and dry mushrooms. Remove stems; reserve. Hollow out mushroom caps, removing gills, with a small spoon or grapefruit knife. Set mushroom caps aside.

Chop mushroom stems.

Place a nonstick skillet over moderate heat. Add turkey sausage and mushroom stems. Crumble sausage with a spatula as it cooks. Remove from heat. Transfer to a bowl; cool. Add bread crumbs, egg substitute, Parmesan, basil, garlic and pepper. Mix well.

Spray outside of mushroom caps with no stick spray. Arrange stem side up in a baking dish. Fill mushroom caps with sausage mixture. Dust with paprika and parsley flakes, if desired. Mushrooms can be prepared up to this point and refrigerated for several hours before baking.

Preheat oven to 375 degrees. Bake mushrooms for 20 minutes or until hot and mushroom is tender.

• 8 ounces skinless boneless salmon fillet
• 1 tsp. dry barbecue seasoning, divided
• 4 ounces 1/3 less fat cream cheese, at room temperature
• 4 ounces fat free cream cheese, chilled
• 1 Tbsp. seafood cocktail sauce
• 2 tsp. grated onion
• A few drops liquid smoke (optional)

First, choose a mold for the spread. This recipe makes 1 3/4 cups of spread. It can be placed in one large mold or several small molds. A flexible plastic mold or bowl is a good choice. Seasonal molds, such as a bell or star shape, are especially nice. Check a local discount store for a low cost option. Wash mold, dry and spray with no-stick spray. Dust with dried parsley or paprika, if desired. Set aside.

Preheat broiler. Rub salmon on both sides with 3/4 tsp. barbecue seasoning. Broil for 3 to 4 minutes per side or until cooked through (opaque). Cool; flake, using a fork. Set aside.

Place 1/3 less fat cream cheese in a mixing bowl. Beat with an electric mixer until light. Cut fat free cream cheese into pieces. Add to bowl; beat to combine. Add remaining teaspoon barbecue seasoning, seafood sauce, onion and liquid smoke (if using). Stir in salmon. Place in mold. Cover with plastic wrap and refrigerate at least 24 hours. Unmold onto serving plate. Surround with cucumber slices and whole grain crackers.

1 (12-ounce) jar fire roasted red peppers
• 1 clove garlic, peeled and minced
• 1/2 tsp. dried basil

• 1 lb. baby white or Yukon gold potatoes
• Mediterranean flavored sea salt
• Pepper
• 1 large onion, peeled and sliced
• 2 tsp. olive oil
• 1 3/4 cups egg substitute
• 2 whole eggs

First, prepare red pepper sauce. Drain peppers well. Place in food processor; add garlic and basil. Process until smooth, scraping down sides of processor, as needed. Refrigerate until ready to use (can be prepared a day ahead).

Preheat oven to 425 degrees. Wash potatoes and slice 1/2-inch thick. Place in a large bowl. Spray with no-stick spray, season with Mediterranean flavored sea salt and pepper. Mix well. Spray a heavy baking sheet with no-stick spray. Arrange potatoes in a single layer on baking sheet. Bake 15 minutes, turn and bake 10 more minutes or until golden. Remove from oven and transfer to a bowl.

Place a heavy 10-inch nonstick skillet, with oven proof handle, over moderate heat. Add olive oil; tilt pan to coat. Add onion; saute slowly until golden. Remove from heat. Add to potatoes. With skillet off the heat, spray with no-stick spray. Reduce oven temperature to 375 degrees. Combine egg substitute and eggs; beat to combine. Place potatoes and onions in skillet; spread to an even layer. Pour egg mixture over potatoes. Bake in preheated oven for 18 to 20 minutes or until set and bottom of omelet is golden. Turn out of pan onto a large plate or baking tray and cool.

Omelet can be prepared a few hours ahead and refrigerated. It can be served hot or at room temperature. To serve, cut into 1 1/2-inch squares. Heat in the microwave, if desired, on reduced power. Drizzle with pepper sauce.

• 1 (8-ounce) package no salt whole almonds
• 2 Tbsp. honey
• 1/8 tsp. ground chipotle pepper

Preheat oven to 350 degrees. In a bowl, combine almonds, honey and pepper. Mix well. Line a cookie sheet with aluminum foil. Spray with no stick spray. Bake in preheated oven 10 minutes. Cool. Store in an airtight container.

• 2 cups fat free sour cream
• 1/4 cup light mayonnaise
• 2 Tbsp. tomato paste
• 2 Tbsp. reduced fat pesto

Combine all the ingredients. Mix well. Refrigerate for at least an hour to let flavors develop. Serve with your favorite dippers.

• 3 cups mixed pitted olives, such as Nicoise, Spanish, Picholine and Kalamata
• 2 sprigs fresh rosemary (or 1 tsp. dried rosemary)
• Several strips of orange, tangerine or lemon peel (or 1 tsp tangerine zest)

Tear 4 18 inch sheets of aluminum foil. Place 2 sheets of foil one on top of the other to make a double layer. Combine olives, rosemary and citrus peel. Mix well. Place half of the olives in the center of one of the pieces of foil. Place remaining olives on the other foil sheet. Be sure that rosemary and citrus peel are evenly divided between sheets. Fold foil to form a pouch that encloses the olives (can be prepared up to this point and refrigerated overnight). Preheat oven to 350 degrees. Place pouches on a baking sheet and place in preheated oven for 20 minutes. To serve, cut open packets and fold back the edges. Let guests help themselves.