When you think of appetizers, what comes to mind? Holidays and parties? Family time? A house full of friends and laughter? Eating healthy doesn’t mean you have to miss out on the fun! This chapter is full of exciting, tasty little bites and rich, flavorful dips that are sure to wow your friends and family at any event. Whether you’re hosting a formal party, bringing a dish to a friend’s potluck, or just making your kids an after-school snack, you’ll find a recipe to suit your needs. These appetizers taste decadent but won’t disrupt your healthy eating efforts. Plus, they’re quick and simple to prepare, which makes entertaining a snap.

Appetizers aren’t just for special occasions; don’t be afraid to work these delicious recipes into your everyday meal plan. Appetizers make great snacks and, if you choose the recipe wisely, they can actually be a good opportunity to add more servings of healthy foods into your day. For example, if your diabetes meal plan includes a snack, try a serving of one of the plant-based appetizers in this chapter, such as the Cucumber Pâté, Guacamole, or Hummus with some veggie sticks. Appetizer recipes can also be good additions to healthy meals. Try pairing a serving of the Baked Scallops, Broiled Shrimp with Garlic, or Chicken Kabobs with a salad or veggies for a light dinner. Get creative with these diabetes-friendly apps!

Baked Scallops

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | COOK TIME: 10 MIN | SERVINGS: 4 | SERVING SIZE: 3 OUNCES

INGREDIENTS

12 ounces fresh bay or dry sea scallops

1½ teaspoons salt-free pickling spices

½ cup cider vinegar

¼ cup water

1 tablespoon finely chopped onion

1 red bell pepper, cut into thin strips

1 head butter lettuce, rinsed and dried

⅓ cup sesame seeds, toasted

DIRECTIONS

1 Preheat the oven to 350 degrees. Wash the scallops in cool water, and cut any scallops that are too big in half.

2 Spread the scallops out in a large baking dish (be careful not to overlap them). In a small bowl, combine the spices, cider vinegar, water, onion, and pepper; pour the mixture over the scallops. Season with salt, if desired.

3 Cover the baking dish and bake for 7 minutes. Remove from the oven, and allow the scallops to chill in the refrigerator (leave them in the cooking liquid/vegetable mixture).

4 Just before serving, place the lettuce leaves on individual plates or a platter, and place the scallops and vegetables over the top. Sprinkle with sesame seeds before serving.

TIP: If possible use fresh (never frozen) scallops, or scallops that are free of preservatives — for example, scallops that have not been treated with salt or sodium tripolyphosphate (STPP). Spear these scallops with fancy toothpicks or serve them on a bed of butter lettuce as a prelude to a pasta dish. Remember not to overcook scallops; they’ll become chewy instead of tender.

PER SERVING: Choices/Exchanges ½ Carbohydrate, 2 Lean Protein, ½ Fat; Calories 150 (from Fat 50); Fat 6g (Saturated 0.9g, Trans 0.0g); Cholesterol 20mg; Sodium 150mg; Potassium 430mg; Total Carbohydrate 10g (Dietary Fiber 3g, Sugars 2g); Protein 14g; Phosphorus 325mg.

Broiled Shrimp with Garlic

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 12 | SERVING SIZE: 2½ OUNCES

INGREDIENTS

2 pounds large shrimp, unshelled

⅓ cup extra-virgin olive oil

1 tablespoon lemon juice

¼ cup chopped scallions

1 tablespoon chopped garlic

2 teaspoons freshly ground black pepper

1 large lemon, sliced

4 tablespoons chopped fresh parsley

DIRECTIONS

1 Set the oven to broil. Shell the uncooked shrimp, but do not remove the tails. With a small knife, split the shrimp down the back, and remove the vein. Wash the shrimp with cool water, and pat dry with paper towels.

2 In a medium skillet, over medium heat, heat the olive oil. Add the lemon juice, scallions, garlic, and pepper. Heat the mixture for 3 minutes. Set aside.

3 In a baking dish, arrange the shrimp and pour the olive oil mixture over the shrimp. Broil the shrimp 4–5 inches from the heat for 2 minutes per side, just until the shrimp turns bright pink. Transfer the shrimp to a platter and garnish with lemon slices and parsley. Pour the juices from the pan over the shrimp.

TIP: If possible use fresh (never frozen) shrimp, or shrimp that are free of preservatives — for example, shrimp that have not been treated with salt or sodium tripolyphosphate (STPP). You can prepare this fast appetizer as guests are walking in, or serve it as a main course over rice. Make sure you buy 2 pounds of unshelled shrimp.

PER SERVING: Choices/Exchanges 2 Lean Protein, ½ Fat; Calories 100 (from Fat 50); Fat 6g (Saturated 0.9g, Trans 0.0g); Cholesterol 80mg; Sodium 50mg; Potassium 135mg; Total Carbohydrate 1g (Dietary Fiber 0g, Sugars 0g); Protein 10g; Phosphorus 105mg.

Cheesy Tortilla Wedges

PREP TIME: ABOUT 5 MIN | COOK TIME: 10MIN | SERVINGS: 12 | SERVING SIZE: 3 WEDGES

INGREDIENTS

6 large corn tortillas (8 inches in diameter)

1 cup shredded fat-free cheddar cheese

3 tablespoons shredded reduced-fat Monterey Jack cheese

1 cup black beans, cooked, slightly mashed

½ cup green chilies

½ cup sliced pitted black olives

DIRECTIONS

1 Preheat the oven to 400 degrees. Place the tortillas on cookie sheets, and bake 5–7 minutes or until the edges start to curl.

2 Turn the tortillas over; top with the two cheeses, beans, chilies, and olives, spreading to the edge. Bake an additional 3 minutes or until the cheese melts.

3 Cut each tortilla into 6 wedges and arrange on a platter. Top with Guacamole (optional; see recipe later in this chapter), and serve.

PER SERVING: Exchanges 1 Starch, ½ Fat; Calories 90 (from Fat 15); Fat 1.5g (Saturated 0.4g, Trans 0.0g); Cholesterol 2mg; Sodium 180mg; Potassium 125mg; Total Carbohydrate 14g (Dietary Fiber 3g, Sugars 1g); Protein 6g; Phosphorus 145mg.

Chicken Kabobs

PREP TIME: ABOUT 5 MIN PLUS MARINATING TIME | COOK TIME: 20 MIN | SERVINGS: 6 | SERVING SIZE: 2 SKEWERS

INGREDIENTS

1 pound boneless, skinless chicken breast

3 tablespoons light soy sauce

One 1-inch cube of fresh ginger root, finely chopped

3 tablespoons extra-virgin olive oil

3 tablespoons dry vermouth

1 large clove garlic, finely chopped

12 watercress sprigs

2 large lemons, cut into wedges

DIRECTIONS

1 Cut the chicken into 1-inch cubes and place in a shallow bowl.

2 In a small bowl, combine the soy sauce, ginger root, oil, vermouth, and garlic and pour over the chicken. Cover the chicken, and let marinate for at least 1 hour (or overnight).

3 Thread the chicken onto 12 metal or wooden skewers (remember to soak wooden skewers in water before using). Grill or broil 6 inches from the heat source for 8 minutes, turning frequently.

4 Arrange the skewers on a platter and garnish with the watercress and lemon wedges. Serve hot with additional soy sauce, if desired.

TIP: Serve these kabobs in the summer with roasted corn and squash.

PER SERVING: Choices/Exchanges 2 Lean Protein; Calories 110 (from Fat 30); Fat 3.5g (Saturated 0.8g, Trans 0.0g); Cholesterol 45mg; Sodium 110mg; Potassium 170mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 1g); Protein 16g; Phosphorus 125mg.

Chilled Shrimp

PREP TIME: ABOUT 5 MIN PLUS MARINATING TIME | COOK TIME: 5 MIN | SERVINGS: 20 | SERVING SIZE: ½ CUP

INGREDIENTS

5 pounds jumbo shrimp, unshelled

¼ cup plus 2 tablespoons extra-virgin olive oil, divided

4 medium lemons, thinly sliced

3 tablespoons minced garlic

3 medium red onions, thinly sliced

½ cup minced parsley

Parsley sprigs (for garnish)

DIRECTIONS

1 Preheat the oven to 400 degrees. Peel, and devein shrimp, leaving the tails intact.

2 Arrange the shrimp on a baking sheet and brush with 2 tablespoons of the olive oil. Bake the shrimp for 3 minutes or until they turn bright pink.

3 Place the lemon slices in a large bowl. Add the remaining ¼ cup of olive oil, garlic, onions, and minced parsley. Add the shrimp and toss vigorously to coat. Cover, and let marinate, refrigerated, for 6–8 hours.

4 Just before serving, arrange the shrimp on a serving platter. Garnish with parsley sprigs and some of the red onions and lemons from the bowl.

TIP: If possible use fresh (never frozen) shrimp, or shrimp that are free of preservatives — for example, shrimp that have not been treated with salt or sodium tripolyphosphate (STPP).

PER SERVING: Choices/Exchanges 2 Lean Protein; Calories 90 (from Fat 20); Fat 2.5g (Saturated 0.3g, Trans 0.0g); Cholesterol 120mg; Sodium 75mg; Potassium 220mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 1g); Protein 16g; Phosphorus 160mg.

Crab-Filled Mushrooms

PREP TIME: ABOUT 5 MIN | COOK TIME: 25 MIN | SERVINGS: 10 | SERVING SIZE: 2 MUSHROOM CAPS

INGREDIENTS

20 large fresh mushroom caps

6 ounces canned crabmeat, rinsed, drained, and flaked

½ cup crushed whole-wheat crackers

2 tablespoons chopped fresh parsley

2 tablespoons finely chopped green onion

⅛ teaspoon freshly ground black pepper

¼ cup chopped pimiento

3 tablespoons extra-virgin olive oil

10 tablespoons wheat germ

DIRECTIONS

1 Preheat the oven to 350 degrees. Clean the mushrooms by dusting off any dirt on the cap with a mushroom brush or paper towel; remove the stems.

2 In a small mixing bowl, combine the crabmeat, crackers, parsley, onion, and pepper.

3 Place the mushroom caps in a 13-x-9-x-2-inch baking dish, crown side down. Stuff some of the crabmeat filling into each cap. Place a little pimiento on top of the filling.

4 Drizzle the olive oil over the caps and sprinkle each cap with ½ tablespoon wheat germ. Bake for 15–17 minutes. Transfer to a serving platter, and serve hot.

VARY IT! This is a very versatile filling you can also stuff into cherry tomatoes, zucchini, or yellow squash “boats” (cut 2-inch pieces of squash and scoop out the middles).

PER SERVING: Choices/Exchanges ½ Starch, 1 Fat; Calories 100 (from Fat 50); Fat 6g (Saturated 0.9g, Trans 0.0g); Cholesterol 10mg; Sodium 95mg; Potassium 280mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 2g); Protein 5g; Phosphorus 160mg.

Cucumber Pâté

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | COOK TIME: 20 MIN | SERVINGS: 12 | SERVING SIZE: ½ CUP

INGREDIENTS

1 large cucumber, peeled, seeded, and quartered

1 small green bell pepper, seeded and quartered

3 stalks celery, quartered

1 medium onion, quartered

1 cup low-fat cottage cheese

½ cup plain nonfat Greek yogurt

1 package unflavored gelatin

¼ cup boiling water

¼ cup cold water

DIRECTIONS

1 Spray a 5-cup mold or a 1½-quart mixing bowl with nonstick cooking spray.

2 In a food processor, coarsely chop the cucumber, green pepper, celery, and onion. Remove the vegetables from the food processor and set aside.

3 In a food processor, combine the cottage cheese and yogurt, and blend until smooth.

4 In a medium bowl, dissolve the gelatin in the boiling water; slowly stir in the cold water. Add the chopped vegetables and cottage cheese mixture, and mix thoroughly.

5 Pour the mixture into the prepared mold and refrigerate overnight or until firm. To serve, carefully invert the mold onto a serving plate, and remove the mold. Surround the pâté with assorted crackers, and serve.

TIP: You might want to make this tasty pâté the day before your party, so it can solidify in the refrigerator overnight.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable; Calories 30 (from Fat 0); Fat 0g (Saturated 0.2g, Trans 0.0g); Cholesterol 0mg; Sodium 95mg; Potassium 120mg; Total Carbohydrate 3g (Dietary Fiber 1g, Sugars 2g); Protein 4g; Phosphorus 50mg.

Fresh Dill Dip

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | COOK TIME: 5 MIN | SERVINGS: 6 | SERVING SIZE: 2 TABLESPOONS

INGREDIENTS

1 cup plain fat-free yogurt

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

¼ cup minced parsley

2 tablespoons finely chopped fresh chives

1 tablespoon finely chopped fresh dill

1 tablespoon apple cider vinegar

DIRECTIONS

1 In a small bowl, combine all the ingredients. Chill for 2–4 hours. Serve with fresh cut vegetables.

PER SERVING: Choices/Exchanges Free Food; Calories 20 (from Fat 0); Fat 0g (Saturated 0.0g, Trans 0.0g); Cholesterol 0mg; Sodium 125mg; Potassium 105mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 3g); Protein 2g; Phosphorus 60mg.

Gruyere Apple Spread

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | COOK TIME: 5 MIN | SERVINGS: 20 | SERVING SIZE: 1 TABLESPOON

INGREDIENTS

4 ounces fat-free cream cheese, softened

½ cup low-fat cottage cheese

4 ounces Gruyere cheese

¼ teaspoon dry mustard

⅛ teaspoon freshly ground black pepper

½ cup shredded apple (unpeeled)

2 tablespoons finely chopped pecans

2 teaspoons minced fresh chives

DIRECTIONS

1 Place the cheeses in a food processor, and blend until smooth. Add the mustard and pepper, and blend for 30 seconds.

2 Transfer the mixture to a serving bowl, and fold in the apple and pecans. Sprinkle the dip with chives.

3 Cover, and refrigerate the mixture for 1–2 hours. Serve chilled with crackers, or stuff into celery stalks.

PER SERVING: Choices/Exchanges ½ Fat; Calories 40 (from Fat 20); Fat 2.5g (Saturated 1.2g, Trans 0.0g); Cholesterol 5mg; Sodium 100mg; Potassium 30mg; Total Carbohydrate 1g (Dietary Fiber 0g, Sugars 1g); Protein 3g; Phosphorus 75mg.

Guacamole

PREP TIME: ABOUT 5 MIN | COOK TIME: 5 MIN | SERVINGS: 8 | SERVING SIZE: ¼ CUP

INGREDIENTS

2 large (8½-ounce) ripe avocados, peeled, pits removed, and mashed

½ cup chopped onion

2 medium jalapeño peppers, seeded and chopped

2 tablespoons minced fresh parsley

2 tablespoons fresh lime juice

⅛ teaspoon freshly ground black pepper

2 medium tomatoes, finely chopped

1 medium garlic clove, minced

1 tablespoon extra-virgin olive oil

½ teaspoon salt

DIRECTIONS

In a large mixing bowl, combine all ingredients, blending well.

TIP: There’s a secret to selecting perfectly ripe avocados: Look for slightly blackened ones that give just a little when you press on their skins.

PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 1½ Fat; Calories 100 (from Fat 70); Fat 8g (Saturated 1.2g, Trans 0.0g); Cholesterol 0mg; Sodium 150mg; Potassium 360mg; Total Carbohydrate 8g (Dietary Fiber 4g, Sugars 2g); Protein 2g; Phosphorus 40mg.

Hot Artichoke Dip

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 12 | SERVING SIZE: 2 TABLESPOONS

INGREDIENTS

Two 9-ounce packages frozen artichoke hearts, thawed

2 cloves garlic

2 tablespoons extra-virgin olive oil

⅓ cup fresh lemon juice

¼ teaspoon hot pepper sauce

¼ cup grated fresh Parmigiano-Reggiano cheese

1½ cups dried whole-wheat bread crumbs

¼ cup finely chopped basil

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a blender or food processor, combine the artichoke hearts, garlic, olive oil, lemon juice, and hot pepper sauce and puree for 30 seconds.

3 Pour the puree into a large bowl; stir in the cheese, bread crumbs, and basil. Transfer the mixture to a 1-quart baking dish.

4 Cover the dip, and bake at 350 degrees for 15 minutes or until lightly golden brown. Serve warm with crackers or bread.

PER SERVING: Choices/Exchanges ½ Carbohydrate; Calories 45 (from Fat 15); Fat 1.5g (Saturated 0.4g, Trans 0.0g); Cholesterol 0mg; Sodium 25mg; Potassium 70mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 1g); Protein 2g, Phosphorus 30mg.

Hummus

PREP TIME: ABOUT 5 MIN | COOK TIME: 5 MIN | SERVINGS: 12 | SERVING SIZE: 2 TABLESPOONS

INGREDIENTS

One 15-ounce can chickpeas, drained (reserve a little liquid)

3 cloves garlic

Juice of 1 lemon

Juice of 1 lime

1 teaspoon extra-virgin olive oil

1 teaspoon ground cumin

DIRECTIONS

1 In a blender or food processor, combine all the ingredients until smooth, adding chickpea liquid or water if necessary to blend, and create a creamy texture. Refrigerate until ready to serve. Serve with crunchy vegetables, crackers, or pita bread.

PER SERVING: Choices/Exchanges ½ Starch; Calories 40 (from Fat 10); Fat 1.0g (Saturated 0.1g, Trans 0.0g); Cholesterol 0mg; Sodium 40mg; Potassium 70mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 1g); Protein 2g; Phosphorus 35mg.

Creamy Cheese Dip

PREP TIME: ABOUT 5 MIN | COOK TIME: 5 MIN | SERVINGS: 40 | SERVING SIZE: 1 TABLESPOON

INGREDIENTS

1 cup plain fat-free yogurt, strained overnight in cheesecloth over a bowl set in the refrigerator

1 cup fat-free ricotta cheese

1 cup low-fat cottage cheese

DIRECTIONS

1 Combine all the ingredients in a food processor; process until smooth. Place in a covered container, and refrigerate until ready to use (this cream cheese can be refrigerated for up to 1 week).

PER SERVING: Choices/Exchanges Free Food; Calories 10 (from Fat 0); Fat 0g (Saturated 0.0g, Trans 0.0g); Cholesterol 0mg; Sodium 30mg; Potassium 20mg; Total Carbohydrate 1g (Dietary Fiber 0g, Sugars 1g); Protein 2g; Phosphorus 25mg.

Monterey Jack Cheese Quiche Squares

PREP TIME: ABOUT 10 MIN | COOK TIME: 15 MIN | SERVINGS: 12 | SERVING SIZE: 1 SQUARE

INGREDIENTS

4 egg whites

1 cup plus 2 tablespoons low-fat cottage cheese

¼ cup plus 2 tablespoons flour

¾ teaspoon baking powder

1 cup shredded reduced-fat Monterey Jack cheese

½ cup diced green chilies

1 red bell pepper, diced

1 cup lentils, cooked

1 tablespoon extra-virgin olive oil

Parsley sprigs

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a medium bowl, beat the egg whites and cottage cheese for 2 minutes, until smooth.

3 Add the flour and baking powder, and beat until smooth. Stir in the cheese, green chilies, red pepper, and lentils.

4 Coat a 9-inch-square pan with the olive oil, and pour in the egg mixture. Bake for 30–35 minutes, until firm.

5 Remove the quiche from the oven, and allow to cool for 10 minutes (it will be easier to cut). Cut into 12 squares and transfer to a platter, garnish with parsley sprigs, and serve.

PER SERVING: Choices/Exchanges ½ Starch, 1 Lean Protein; Calories 100 (from Fat 30); Fat 3.5g (Saturated 1.5g, Trans 0.0g); Cholesterol 10mg; Sodium 210mg; Potassium 170mg; Total Carbohydrate 9g (Dietary Fiber 2g, Sugars 2g); Protein 8g; Phosphorus 140mg.