Party Nibbles
Looking for irresistible appetizers for your next gathering? Try these delicious mini bites, dips, and salsas that won’t derail your eating plan.
Prosciutto-Melon Bites
Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 8
Juicy fruit wrapped in thin slices of cured meat is the ultimate salty-sweet combination.
16 (1-inch) cubes cantaloupe
16 (1-inch) cubes honeydew melon
16 (¼-ounce) very thin slices prosciutto, cut in half lengthwise
1 tablespoon fresh lime juice
2 teaspoons extra-virgin olive oil
¼ teaspoon crushed red pepper
2 tablespoons thinly sliced fresh mint
1 Wrap each cantaloupe cube and each honeydew cube with ½ prosciutto slice. Thread 1 wrapped cantaloupe cube and 1 wrapped honeydew cube onto each of 16 (4-inch) skewers. Arrange skewers on a serving platter.
2 Combine juice, oil, and pepper, stirring with a whisk; drizzle over skewers. Sprinkle with mint.
PER SERVING (serving size: 2 skewers):
Food Choices: ½ Fruit, ½ Fat
Calories 55; Fat 2.5g (sat 0.6g, mono 1.5g, poly 0.4g, trans 0g); Protein 4g; Carbohydrate 5g; Fiber 1g; Sugars 4g; Cholesterol 8mg; Iron 0mg; Sodium 222mg; Potassium 191mg; Phosphorus 41mg; Calcium 7mg
Mini Pizza Margheritas
Hands-on Time: 5 minutes
Total Time: 14 minutes
Serves: 18
For your next casual party, prepare this appetizer inspired by the classic Neapolitan pizza, which showcases the colors of the Italian flag: red, white, and green.
9 mini pitas, cut in half horizontally (such as Toufayan Pitettes)
Olive oil–flavored cooking spray
3 ounces fresh mozzarella cheese, diced (about ¾ cup)
½ cup diced seeded plum tomato
¼ teaspoon kosher salt
3 tablespoons thinly sliced fresh basil
¼ teaspoon freshly ground black pepper
1 Preheat oven to 425°.
2 Place mini pita halves, cut sides up, on a baking sheet; lightly coat with cooking spray. Divide cheese among pita halves. Top with tomato, and sprinkle with salt.
3 Bake at 425° for 9 minutes or until cheese melts and bread is lightly browned. Sprinkle pita halves with basil and pepper.
PER SERVING (serving size: 1 mini pizza):
Food Choice: ½ Starch
Calories 50; Fat 1g (sat 0.7g, mono 0.3g, poly 0g, trans 0g); Protein 2g; Carbohydrate 8g; Fiber 1g; Sugars 0g; Cholesterol 4mg; Iron 1mg; Sodium 66mg; Potassium 45mg; Phosphorus 52mg; Calcium 38mg
Rosemary-Garlic White Bean Spread
Hands-on Time: 6 minutes
Total Time: 6 minutes
Serves: 8
Use this flavorful high-fiber spread as an accompaniment to toasted baguette slices or as a dip for pita bread, carrot sticks, or cucumber slices. It also makes a terrific spread for pita sandwiches. If you don’t have a food processor, simply mash the bean mixture with a fork; the spread will have a slightly chunkier consistency.
2 tablespoons olive oil
4 garlic cloves, coarsely chopped
1 (15-ounce) can Great Northern beans, rinsed and drained
2 tablespoons fresh lemon juice
1 teaspoon finely chopped fresh rosemary
¼ teaspoon salt
Rosemary sprig (optional)
1 Heat a small skillet over medium heat. Add oil to pan; swirl to coat. Add garlic; sauté 1 minute. Place garlic mixture, beans, and next 3 ingredients (through salt) in a food processor; process until smooth. Serve immediately, or cover and chill until ready to serve. Garnish with rosemary sprig, if desired.
PER SERVING (serving size: 2 tablespoons):
Food Choices: ½ Starch, ½ Fat
Calories 70; Fat 3.5g (sat 0.5g, mono 2.5g, poly 0.4g, trans 0g); Protein 3g; Carbohydrate 8g; Fiber 2g; Sugars 0g; Cholesterol 0mg; Iron 0mg; Sodium 74mg; Potassium 123mg; Phosphorus 46mg; Calcium 13mg
Small Change, Big Result
Rinsing and draining canned beans is an easy way to cut the sodium in the beans by 40%.
Broccoli Pesto Bruschetta
Hands-on Time: 4 minutes
Total Time: 6 minutes
Serves: 12
Using broccoli to make pesto is a fresh way to add color and texture to the traditional spread and to pack vitamins A and C and fiber into each bite. The pine nuts and garlic balance the veggie’s flavor, and the pecorino Romano topping gives it a sharp, salty finish.
12 (½-ounce) slices diagonally cut French bread baguette
Cooking spray
2 cups broccoli florets
1 garlic clove
1 ounce grated fresh Parmesan cheese (about ¼ cup)
2 tablespoons pine nuts
2 tablespoons olive oil
1½ ounces shaved pecorino Romano cheese (about ⅓ cup)
¼ teaspoon freshly ground black pepper
1 Preheat oven to 450°.
2 Lightly coat bread slices with cooking spray; place on a baking sheet. Bake at 450° for 5 minutes or until crisp.
3 While bread bakes, cook broccoli in boiling water 6 minutes or just until tender; drain.
4 Drop garlic through food chute with processor on; process until minced. Add broccoli, Parmesan cheese, pine nuts, and olive oil. Process until smooth.
5 Top toast slices with broccoli mixture and pecorino Romano cheese. Sprinkle with pepper. Serve immediately.
PER SERVING (serving size: 1 bruschetta):
Food Choices: ½ Starch, 1 Fat
Calories 79; Fat 4.4g (sat 1g, mono 1.9g, poly 0.8g, trans 0g); Protein 3g; Carbohydrate 8g; Fiber 1g; Sugars 0g; Cholesterol 3mg; Iron 1mg; Sodium 149mg; Potassium 53mg; Phosphorus 64mg; Calcium 52mg
Ingredient Pointer
Pine nuts are not nuts but seeds borne on the cones of certain pine trees and harvested throughout the Mediterranean and across much of Asia. Like nuts, they are high in the “good” fats. Keep them fresh by storing in the refrigerator for up to 1 month or freezer for up to 9 months.
Artichoke, Spinach, and White Bean Dip
Hands-on Time: 15 minutes
Total Time: 35 minutes
Serves: 12
If you can’t find baby artichoke hearts, use quartered artichoke hearts and chop them. Serve this warm dip with pita chips or your favorite multigrain crackers.
1 ounce fresh pecorino Romano cheese, grated (about ¼ cup)
¼ cup canola mayonnaise
1 teaspoon fresh lemon juice
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
⅛ teaspoon ground red pepper
2 garlic cloves, minced
1 (15-ounce) can organic white beans, rinsed and drained
1 (14-ounce) can baby artichoke hearts, drained and quartered
1 (9-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
Cooking spray
2 ounces shredded part-skim mozzarella cheese (about ½ cup)
1 Preheat oven to 350°.
2 Place first 8 ingredients in a food processor, and process until smooth. Spoon into a medium bowl. Stir in artichokes and spinach.
3 Spoon mixture into a 1-quart glass or ceramic baking dish coated with cooking spray. Sprinkle with ½ cup mozzarella. Bake at 350° for 20 minutes or until bubbly and brown.
PER SERVING (serving size: ¼ cup):
Food Choices: 1 Nonstarchy Vegetable, 1 Fat
Calories 87; Fat 5.4g (sat 1.4g, mono 2.3g, poly 1g, trans 0g); Protein 4g; Carbohydrate 5g; Fiber 1g; Sugars 0g; Cholesterol 6mg; Iron 1mg; Sodium 232mg; Potassium 186mg; Phosphorus 77mg; Calcium 91mg
Small Change, Big Result
Full-flavored pecorino Romano adds cheesy goodness while beans add body. Using part-skim mozzarella instead of the whole-milk variety saves about 50 calories and 7 grams of fat.
Texas Caviar
Hands-on Time: 5 minutes
Total Time: 5 minutes
Serves: 20
The name “Texas Caviar” originated in the 1940s when renowned food consultant Helen Corbitt served this dish at the Houston Country Club on New Year’s Eve. Less fancy than real caviar, this recipe reflects casual Texas style.
2 tablespoons chopped fresh cilantro
3 tablespoons red wine vinegar
2 tablespoons canola oil
2 tablespoons hot sauce
½ teaspoon salt
1 garlic clove, minced
2 (15.8-ounce) cans black-eyed peas, rinsed and drained
1⅓ cups diced red onion
1 cup diced seeded tomato
1 cup diced green bell pepper
1 Combine first 6 ingredients in a large bowl; stir well with a whisk. Add peas and remaining ingredients; toss gently to coat.
PER SERVING (serving size: ¼ cup):
Food Choice: 1 Nonstarchy Vegetable
Calories 43; Fat 1.6g (sat 0.2g, mono 0.8g, poly 0.5g, trans 0g); Protein 2g; Carbohydrate 6g; Fiber 1g; Sugars 1g; Cholesterol 0mg; Iron 0mg; Sodium 150mg; Potassium 103mg; Phosphorus 27mg; Calcium 11mg
Hot Fiesta Dip
Hands-on Time: 3 minutes
Total Time: 14 minutes
Serves: 10
Turn a corn salsa into a hot dip by heating it in the microwave and then topping it with cheese.
1 (10-ounce) package frozen whole-kernel corn
1½ cups Fresh Salsa
3 ounces preshredded reduced-fat 4-cheese Mexican-blend cheese (about ¾ cup)
2 tablespoons chopped green onions
1 Microwave frozen corn according to package directions. Drain.
2 Combine corn and salsa in a microwave-safe 9-inch pie plate. Cover with plastic wrap; vent. Microwave at HIGH 2 minutes or until bubbly.
3 Sprinkle cheese over corn mixture; cover and let stand 5 minutes or until cheese melts. Top with chopped onions.
PER SERVING (serving size: ¼ cup):
Food Choice: ½ Starch
Calories 63; Fat 1.9g (sat 1.4g, mono 0.1g, poly 0.1g, trans 0g); Protein 3g; Carbohydrate 8g; Fiber 1g; Sugars 3g; Cholesterol 5mg; Iron 0mg; Sodium 158mg; Potassium 206mg; Phosphorus 86mg; Calcium 99mg
Tomato-Avocado Dip
Hands-on Time: 5 minutes
Total Time: 5 minutes
Serves: 6
This dip’s smooth texture also makes it an ideal sandwich spread or taco topping. Sprinkle with fresh cilantro leaves, if you like.
1 cup chopped tomato
1 tablespoon fresh lime juice
1½ teaspoons chopped fresh cilantro
¼ teaspoon salt
¼ teaspoon ground cumin
1 ripe peeled avocado, coarsely mashed
1 garlic clove, minced
36 baked tortilla chips
1 Combine first 7 ingredients in a medium bowl. Serve immediately with chips.
PER SERVING (serving size: ¼ cup dip and 6 tortilla chips):
Food Choices: ½ Starch, 1 Nonstarchy Vegetable, 1 Fat
Calories 103; Fat 5.4g (sat 0.7g, mono 3.3g, poly 0.6g, trans 0g); Protein 2g; Carbohydrate 14g; Fiber 3g; Sugars 1g; Cholesterol 0mg; Iron 0mg; Sodium 177mg; Potassium 239mg; Phosphorus 49mg; Calcium 24mg
Ingredient Pointer
Here, the lime juice doubles as a pleasing piquant flavor as well as a preservative for the avocado, lowering its pH level and slowing down the oxidation process that turns the fruit brown.
Fresh Salsa
Hands-on Time: 13 minutes
Total Time: 13 minutes
Serves: 14
Tomato seeds can be bitter, so remove them. Seeding a tomato is easy: Cut it in half lengthwise, and use a spoon or your finger to quickly scrape out the seeds.
1⅔ cups chopped seeded tomato (1 large)
½ cup chopped onion
¼ cup chopped fresh cilantro
2 tablespoons fresh lime juice
¼ teaspoon salt
2 garlic cloves, minced
1 jalapeño pepper, seeded and minced
1 Combine all ingredients in a medium bowl.
PER SERVING (serving size: 2 tablespoons):
Food Choice: Free
Calories 8; Fat 0.1g (sat 0g, mono 0g, poly 0g, trans 0g); Protein 0g; Carbohydrate 2g; Fiber 0g; Sugars 1g; Cholesterol 0mg; Iron 0mg; Sodium 44mg; Potassium 53mg; Phosphorus 7mg; Calcium 5mg
Small Change, Big Result
Eating this homemade salsa instead of common store-bought varieties cuts down on your sugar and sodium intake.
Southwest Melon Salsa
Hands-on Time: 10 minutes
Total Time: 10 minutes
Serves: 10
Not only do naturally sweet cantaloupe and honeydew melon make this salsa refreshing, they also fortify it with vitamin C.
1½ cups diced cantaloupe
1½ cups diced honeydew melon
½ cup chopped green bell pepper
½ cup chopped purple onion
2 tablespoons chopped fresh cilantro
2 serrano chiles, seeded and chopped
1 garlic clove, minced
3 tablespoons fresh lime juice
1 tablespoon white wine vinegar
1 teaspoon canola oil
¼ teaspoon ground cumin
1 Combine first 7 ingredients in a large bowl; stir well.
2 Combine lime juice and remaining ingredients; stir with a wire whisk. Pour over melon mixture, and toss gently. Cover and store in refrigerator. Serve with baked tortilla chips, chicken, or fish.
PER SERVING (serving size: ¼ cup):
Food Choice: ½ Fruit
Calories 28; Fat 0.6g (sat 0.1g, mono 0.3g, poly 0.2g, trans 0g); Protein 1g; Carbohydrate 6g; Fiber 1g; Sugars 4g; Cholesterol 0mg; Iron 0mg; Sodium 9mg; Potassium 156mg; Phosphorus 12mg; Calcium 8mg