So many snack foods—even homemade ones—are chock-full of fat and loaded with “empty” calories and that’s no way to start a meal or stave off hunger.
While you don’t have to make sure that every nibble you pop in your mouth is a protein bomb, the right balance of protein, fiber, and good fats can keep you energized long after you’re done noshing or offer satisfaction levels that keep you from overindulging before you sit down to eat. In fact, some of the recipes in this chapter are so satisfying, they could be served as a light meal all on their own.
This will become your go-to kale chip recipe. Nutritional yeast gives the crisped leaves a cheesy flavor along with a hit of protein, iron, and vitamin B 12. To give them a spicy kick, sprinkle with your favorite seasoning blend just before baking.
YIELD: SERVES 4
1 Tbs. olive oil
1 12-oz. bunch curly kale, tough stems removed and torn into large pieces
⅓ cup nutritional yeast
1. Preheat oven to 350°F.
2. Rub oil into kale until well coated and shiny. Add nutritional yeast, and toss to coat. Divide kale between 2 baking sheets. Bake 5 minutes, or until leaves look shrunken. Flip and move kale leaves with tongs. Bake 5 to 10 minutes more, or until kale is crispy. Sprinkle with salt, if desired.
NUTRITION INFORMATION
Calories: 91
Protein: 7 g
Total Fat: 4 g
Saturated Fat: <1 g
Carbohydrates: 9 g
Cholesterol: 0 mg
Sodium: 28 mg
Fiber: 4 g
Sugar: 0 g
VEGAN
GLUTEN-FREE
30 MINUTES OR LESS
The beloved Greek casserole gets an appetizing makeover when it’s rolled into a strudel instead of layered in a pan. Each bite is packed with spinach and tangy cheese wrapped in light, crispy phyllo pastry.
YIELD: SERVES 6
2 leeks, white and light green parts thinly sliced (about 1 cup)
1 small onion, diced (about ¾ cup)
2 cloves garlic, minced (about 2 tsp.)
¼ tsp. ground nutmeg
2 10-oz. pkg. frozen chopped spinach, thawed
1 Tbs. fresh lemon juice
2 eggs, lightly beaten
4 oz. low-fat feta cheese, crumbled (1/2 cup)
¼ cup grated Romano cheese
12 phyllo sheets, thawed
1. Coat large nonstick skillet with cooking spray, and heat over medium heat. Add leeks, onion, and garlic, and cook 5 to 7 minutes, or until soft. Stir in nutmeg, and cook 1 minute more. Add spinach, and cook 5 minutes. Remove from heat, season with salt and pepper, if desired, and stir in lemon juice. Transfer to colander, and let cool.
2. Preheat oven to 375°F. Coat baking sheet with cooking spray. Squeeze all liquid out of spinach mixture. Transfer spinach to bowl, and stir in eggs, feta, and Romano.
3. Spray 1 phyllo sheet with cooking spray. Stack second sheet of phyllo on top. Repeat spraying and stacking until you have 6 layers.
4. Shape half of spinach filling into log on phyllo stack, leaving 1½-inch border around edges. Fold short edges over filling, then roll lengthwise into tight log. Place seam-side down on prepared baking sheet, and spray with cooking spray. Cut slashes 1 inch apart on top of strudel with sharp knife. Repeat with remaining phyllo and filling. Bake 40 to 45 minutes, or until golden brown. Cool 10 minutes before slicing and serving.
NUTRITION INFORMATION
Calories: 256
Protein: 15 g
Total Fat: 10 g
Saturated Fat: 3 g
Carbohydrates: 30 g
Cholesterol: 84 mg
Fiber: 4 g
Sugar: 3 g
MAKE IT VEGAN Substitute 1 cup crumbled firm tofu for the feta cheese and eggs in the filling and replace the Romano cheese with ¼ cup nutritional yeast.
This fun-to-eat starter comes together quickly once all the flavorings (onion, ginger, garlic, and lemongrass) have been chopped. You can even pack the filling and garnishes separately, chill overnight, then take to work or on a picnic for a light lunch.
YIELD: MAKES 16 WRAPS
2 tsp. vegetable oil
1 medium onion, chopped (1½ cups)
1 Tbs. minced fresh ginger
1 Tbs. minced lemongrass
2 cloves garlic, minced (2 tsp.)
1 lb. extra-firm tofu, drained and crumbled
1 8-oz. can water chestnuts, drained and chopped
4 Tbs. low-sodium soy sauce
4 Tbs. hoisin sauce
1 to 2 tsp. chile sauce, such as sriracha
16 butter lettuce or iceberg lettuce leaves
1. To make Filling: Heat oil in large skillet over medium heat. Add onion, ginger, lemongrass, and garlic, and cook 7 to 10 minutes, or until onions are soft and beginning to brown. Add tofu and water chestnuts, breaking tofu into small crumbles; cook 4 minutes, or until heated through. Stir in soy sauce, hoisin sauce, and chile sauce. Transfer to serving bowl.
2. Place lettuce leaves on platter, and set out remaining Garnishes in small serving bowls. Let guests wrap tofu mixture in lettuce leaves. Serve with grated carrots, chopped green onions, chopped fresh mint, and chopped peanuts.
VEGAN
30 MINUTES OR LESS
MAKE IT GLUTEN-FREE Look for gluten-free tamari to replace the soy sauce and choose a gluten-free hoisin sauce if wheat products are an issue in your diet.
NUTRITION INFORMATION
Calories: 88
Protein: 5 g
Total Fat: 4 g
Saturated Fat: 0.5 g
Carbohydrates: 8 g
Cholesterol: 0 mg
Sodium: 260 mg
Fiber: 2 g
Sugar: 3 g
Stuffed okra is a traditional Indian finger food that packs bold flavor. You can also try the filling in stuffed mushrooms instead.
YIELD: SERVES 6
24 large fresh okra pods (1 lb.)
1 cup roasted unsalted peanuts
½ small onion, peeled and cut into chunks
2 cloves garlic
11-inch piece fresh ginger
1 jalapeño chile, seeds removed
½ tsp. cumin
½ tsp. coriander
½ tsp. salt
1. Preheat oven to 425°F. Coat large baking sheet with cooking spray, or line with parchment paper.
2. Slice tops off okra. Use paring knife to split okra pods nearly in half lengthwise, leaving tip and one side intact. Pry pods open with fingers—be careful not to tear them.
3. Pulse peanuts, onion, garlic, ginger, jalapeño, cumin, coriander, and salt in food processor until very finely chopped.
4. Use fingers or small spoon to fill okra pods with peanut mixture. Place on baking sheet, and spray with cooking spray. Bake 13 to 15 minutes, or until okra has softened and filling begins to brown. Serve hot.
VEGAN
GLUTEN-FREE
30 MINUTES OR LESS
Stuffed Zucchini Rounds
Don’t love okra? Use the filling with zucchini instead. Simply cut medium zucchini into 1-inch-thick rounds, scoop out some of the seeds in the center (making sure to leave some for the bottom of the round), then fill and bake as directed.
NUTRITION INFORMATION
Calories: 177
Protein: 7 g
Total Fat: 13 g
Saturated Fat: 2 g
Carbohydrates: 12 g
Cholesterol: 0 mg
Sodium: 202 mg
Fiber: 5 g
Sugar: 3 g
Here corn tortillas are wrapped around bean filling and baked for a healthy version of the fast-food finger food favorite. We kept these mildly spicy so kids could enjoy them, but you can always bump up the chili powder or add a little hot sauce to the filling.
YIELD: SERVES 6
2 tsp. olive oil
1 medium onion, chopped (about 1 cup)
2 cloves garlic, minced (about 2 tsp.)
2 15-oz. cans black beans, rinsed and drained
2 tsp. chili powder
1 16-oz. tub prepared salsa, divided
1 cup fresh or frozen corn kernels
12 6-inch corn tortillas
¼ cup chopped cilantro
1. Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.
2. Stir in beans, chili powder, and 1 cup water. Reduce heat to medium-low, and simmer 10 minutes, or until most of liquid has evaporated. Remove from heat. Mash beans until mixture is thickened but still chunky and some beans remain whole. Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.
3. Preheat oven to 425°F. Coat 2 large baking sheets with cooking spray. Spoon ¼ cup black bean mixture down center of tortilla. Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture. Bake 6 to 10 minutes, or until tortillas are browned and crisp.
4. Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 taquitos on each plate, and top with remaining salsa.
VEGAN
GLUTEN-FREE
NUTRITION INFORMATION
Calories: 286
Protein: 11 g
Total Fat: 3 g
Saturated Fat: 0.5 g
Carbohydrates: 56 g
Cholesterol: 0 mg
Sodium: 435 mg
Fiber: 11 g
Sugar: 9 g
WITH CUMIN, YOGURT, LIME & CILANTRO
Add cilantro, a touch of lime, and cumin to deviled eggs and you’ve got some seriously tasty Southwest-inspired hors d’oeuvres. For a fun garnish, sprinkle with crushed tortilla chips.
SERVING: 2 DEVILED EGG HALVES
8 eggs
16 lime slices, thinly sliced, optional
¼ cup plain low-fat Greek yogurt
2 Tbs. chopped cilantro, plus
16 small, whole leaves, for garnish
2 tsp. lime juice
1 tsp. grated lime zest
½ tsp. ground cumin
1. Put eggs in large saucepan or Dutch oven. Cover with cold water. Bring to boil over medium-high heat. Immediately remove from heat, cover, and let stand 12 minutes. Rinse under cold water or submerge in ice water until cool. Peel.
2. Halve eggs lengthwise, and scoop or squeeze yolk from each egg half into medium bowl. Arrange lime slices, if using, on plate or platter. Arrange egg halves atop lime slices or directly on platter.
3. In medium bowl, mash together yolks, yogurt, chopped cilantro, lime juice, lime zest, and cumin, and season with salt and pepper, if desired.
4. Dollop yolk mixture evenly (and generously) into egg halves with small spoon. (If any egg whites are damaged from peeling, discard these and opt for more filling in remaining egg whites.) Garnish eggs with cilantro leaves.
GLUTEN-FREE
NUTRITION INFORMATION
Calories: 84
Protein: 8 g
Total Fat: 3 g
Saturated Fat: 1 g
Carbohydrates: 1 g
Cholesterol: 185 mg
Sodium: 66 mg
Fiber: <1 g
Sugar: <1 g
Spicy sprouts, such as broccoli, arugula, or leek, give sushi rolls a delicate crunch and peppery flavor while adding protein. A sushi mat makes it easy to wrap the nori and rice tightly around fillings, but it’s not necessary.
YIELD: SERVES 4
½ cup sushi rice, rinsed and drained
2 tsp. seasoned rice vinegar
2 sheets nori (roasted seaweed)
Hot sesame oil for sprinkling, optional
4 slices avocado
4 slices red bell pepper
2 slices baked seasoned Asian-style tofu, each cut 4 thin strips
2 Tbs. pickled ginger, drained
½ cup broccoli sprouts
1. Place sushi rice and ½ cup water in small saucepan, and bring to a boil. Cover, reduce heat to low, and simmer 20 minutes, or until all liquid is absorbed. Remove from heat, and cool 20 minutes. Stir in rice vinegar.
2. Place 1 sheet nori on sushi mat or work surface. Spread half of warm rice over nori with back of spoon, leaving 1½-inch edges on top and bottom to seal sushi, but spreading rice all the way to both sides. Sprinkle rice with hot sesame oil, if using.
3. Lay 2 avocado slices, 2 bell pepper slices, and 4 tofu strips in lines down center of rice. Top with 1 Tbs. pickled ginger and ¼ cup broccoli sprouts. Brush edges of nori with water. Tightly roll nori around rice and filling, pressing bare edge at top to seal. Cut into 8 pieces with sharp knife. Repeat with remaining ingredients. Serve with soy sauce and wasabi.
VEGAN
MAKE IT GLUTEN-FREE Substitute strips of plain extra-firm tofu for the baked tofu in the recipe.
NUTRITION INFORMATION
Calories: 201
Protein: 9 g
Total Fat: 6 g
Saturated Fat: 1 g
Carbohydrates: 27 g
Cholesterol: 0 mg
Sodium: 247 mg
Fiber: 3 g
Sugar: 2 g