Try these quick and tasty ways to stave off afternoon hunger—each with a PointsPlus value of only 2.
HAM SANDWICH
Spread 1 slice reduced-calorie whole wheat bread with 1 teaspoon Dijon mustard. Top with 1 ounce lean ham and 2 tomato slices.
TURKEY ON RYE
Top 2 crispy light rye crackers with 1 ounce of lean skinless turkey breast and 2 or 3 radish slices.
CHICKEN SOUP
Prepare a packet of instant chicken-noodle soup mix, stirring in 1 cup of baby spinach when the soup comes to a boil.
CHEESE TORTILLA
Sprinkle a 4-ounce fat-free tortilla with 1 tablespoon shredded reduced-fat Monterey Jack cheese and bake at 425°F until the cheese melts, 2 to 3 minutes. Top with 2 tablespoons fat-free salsa.
RICE CAKE WITH PEANUT BUTTER
Spread 1 multigrain rice cake with 1 teaspoon creamy peanut butter and top with 2 or 3 thin slices of apple.
CARROTS AND SALSA
Dip 6 baby carrots into ½ cup fat-free salsa.
CHERRY TOMATOES AND RANCH DRESSING
Dip 1½ cups cherry tomatoes into 2 tablespoons fat-free ranch dressing.
CHILI POPCORN
Toss 2 cups of air-popped popcorn with ¼ teaspoon chili powder.
FRESH BERRY YOGURT
Mash ¼ cup sliced fresh strawberries in a small bowl; stir in ½ cup plain fat-free yogurt.
RASPBERRY REFRESHER
Puree 1 cup frozen unsweetened raspberries, ½ cup ice cubes, ½ cup seltzer water, and 1 teaspoon honey in a blender.
Serves 6
Kosher salt
¼ cup plain dried whole wheat bread crumbs
1 shallot, minced
2 tablespoons chopped fresh flat-leaf parsley
1 garlic clove, minced
2 teaspoons olive oil
1 dozen oysters, shucked, on the half shell
3 tablespoons grated Parmesan cheese
1 Preheat oven to 425°F. Spread kosher salt to a depth of ½ inch in large baking pan.
2 Stir together bread crumbs, shallot, parsley, garlic, and oil in small bowl. Nestle oysters in their shells in salt to keep them level. Spoon about 2 teaspoons bread crumb mixture over each oyster; sprinkle evenly with Parmesan.
3 Bake until oysters are cooked through and topping is golden, about 10 minutes. Place oysters on serving platter; discard salt.
PER SERVING (2 stuffed oysters): 58 Cal, 3 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 14 mg Chol, 86 mg Sod, 4 g Carb, 0 g Fib, 4 g Prot, 64 mg Calc.
PointsPlus value: 2.
Serves 6 • Vegetarian
8 ounces fat-free cream cheese
4 ounces light cream cheese (Neufchâtel)
¼ cup mild fat-free salsa
2 ounces shredded low-fat sharp Cheddar cheese
2 scallions, thinly sliced
2 tablespoons chopped fresh cilantro (optional)
3 cups assorted cut-up vegetables
1 Combine fat-free cream cheese, light cream cheese, and salsa in large bowl and beat with electric mixer on medium speed until well combined. Stir in Cheddar, scallions, and cilantro, if using.
2 Spoon into serving bowl, cover, and refrigerate 2 hours or up to 2 days. Serve with vegetables.
PER SERVING (¼ cup dip and ½ cup vegetables): 133 Cal, 6 g Total Fat, 4 g Sat Fat, 0 g Trans Fat, 23 mg Chol, 479 mg Sod, 8 g Carb, 1 g Fib, 11 g Prot, 246 mg Calc.
PointsPlus value: 3.
Serves 6 • Vegetarian
1 pound carrots, cut into 1-inch pieces
1 tablespoon olive oil
1 small garlic clove, minced
1½ teaspoons lemon juice
1 teaspoon grated peeled fresh ginger
1 teaspoon paprika
½ teaspoon ground cumin
½ teaspoon salt
¼ teaspoon cinnamon
¼ teaspoon ground coriander
Pinch cayenne
1 tablespoon chopped fresh cilantro
1 Combine carrots and enough water to cover in large saucepan and bring to boil. Cook until fork-tender, about 20 minutes. Drain in colander and let cool 5 minutes.
2 Put carrots, oil, garlic, lemon juice, ginger, paprika, cumin, salt, cinnamon, coriander, and cayenne in food processor and process until smooth. Transfer to serving bowl; sprinkle with cilantro. Serve warm or at room temperature.
PER SERVING (¼ cup dip): 55 Cal, 3 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 250 mg Sod, 8 g Carb, 2 g Fib, 1 g Prot, 31 mg Calc.
PointsPlus value: 2.
To make it a meal, serve this dip as a sandwich for lunch. Spread the dip in a whole-wheat sandwich thin topped with shredded lettuce and tomato and cucumber slices (1 whole-wheat sandwich thin per serving will increase the PointsPlus value by 3).
Serves 4 • Vegetarian
½ (14-ounce) can artichoke hearts, drained
⅓ cup canned cannellini (white kidney) beans, rinsed and drained
2 tablespoons grated Parmesan cheese
1½ teaspoons olive oil
½ garlic clove, finely chopped
½ teaspoon grated lemon zest
1½ teaspoons lemon juice
Pinch cayenne pepper
1 tablespoon chopped fresh flat-leaf parsley
2 large multigrain or whole wheat pita breads
¾ teaspoon paprika
2 cups assorted vegetables, such as cucumber spears, bell pepper strips, and steamed and cooled green beans
1 Combine artichoke hearts, beans, Parmesan, oil, garlic, lemon zest and juice, and cayenne in food processor; pulse until smooth. Transfer dip to serving bowl and stir in parsley. Cover and refrigerate.
2 Preheat oven to 375°F. Split each pita in half horizontally to make 2 rounds. Place halves, rough sides up, on ungreased baking sheet. Spray lightly with olive oil nonstick spray, sprinkle evenly with paprika, and cut each round into 8 wedges. Bake until wedges are browned and crisp, 7–8 minutes.
3 Place dip in center of serving platter; arrange vegetables and chips around dip.
PER SERVING (3 tablespoons dip, ½ cup vegetables, and 8 chips): 173 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 2 mg Chol, 352 mg Sod, 29 g Carb, 8 g Fib, 7 g Prot, 79 mg Calc.
PointsPlus value: 4.
Serves 6 • Vegetarian
2 garlic cloves, unpeeled
¾ cup canned cannellini (white kidney) beans, rinsed and drained
1 (7-ounce) jar roasted red bell peppers (not packed in oil), rinsed and drained
2½ tablespoons plain fat-free Greek yogurt
½ tablespoon lemon juice
¼ teaspoon salt
Pinch cayenne pepper
¼ cup lightly packed fresh basil
1 cup baby carrots
1 cup sugar snap peas, trimmed
1 cup small radishes, trimmed
1 To make dip, put garlic in small saucepan and cover with water; bring to boil. Reduce heat and simmer 5 minutes. Drain, cool garlic under cold running water, and remove and discard papery peel. Put garlic in food processor and pulse until minced. Add beans and bell peppers; pulse until smooth. Add yogurt, lemon juice, salt, and cayenne; pulse until blended. Add basil and pulse until chopped. Transfer to serving bowl, cover, and refrigerate at least 2 hours and up to 2 days.
2 Place dip in center of large serving platter; arrange vegetables around dip.
PER SERVING (½ cup vegetables and 3 tablespoons dip): 57 Cal, 0 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 246 mg Sod, 11 g Carb, 3 g Fib, 4 g Prot, 39 mg Calc.
PointsPlus value: 1.
To make this dip for serving with the spring Easter Dinner menu, double all the ingredients and prepare as directed.
Serves 8 • Vegetarian • Ready in 20 minutes or less
1 poblano pepper
2 cups diced, peeled, and pitted mango
¼ cup diced red onion
2 tablespoons chopped fresh cilantro
1 garlic clove, minced
1 tablespoon lime juice
¼ teaspoon salt
1 Preheat broiler. Place poblano on baking sheet and broil 5 inches from heat, turning occasionally, until blackened on all sides, about 4 minutes. Place poblano in paper bag and fold closed. Let steam 10 minutes.
2 Meanwhile, combine mango, onion, cilantro, garlic, lime juice, and salt in a medium bowl. When cool enough to handle, peel poblano, discard seeds, and chop. Add poblano to mango mixture; stir gently. Serve at once or store, covered, in refrigerator up to 2 days.
PER SERVING (¼ cup): 30 Cal, 0 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 75 mg Sod, 7 g Carb, 1 g Fib, 1 g Prot, 8 mg Calc.
PointsPlus value: 1.
To make it a meal, serve this salsa with grilled shrimp (3 ounces of cooked shrimp per serving will increase the PointsPlus value by 2).
Serves 6 • Vegetarian • Ready in 20 minutes or less
1 pound plum tomatoes (about 6), chopped
1 cup chopped sweet onion
½ cup chopped fresh cilantro
2 tablespoons lime juice
1 jalapeño pepper, seeded and minced
½ teaspoon salt
¼ teaspoon black pepper
Stir together all ingredients in large bowl. Cover and chill at least 30 minutes or up to 4 hours. Stir before serving.
PER SERVING (⅓ cup): 25 Cal, 0 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 203 mg Sod, 6 g Carb, 1 g Fib, 1 g Prot, 15 mg Calc.
PointsPlus value: 1.
To make it a meal, serve a bowl of this spicy salsa alongside broiled lean boneless pork chops (a 4-ounce lean boneless pork chop per serving will increase the PointsPlus value by 4).
Serves 6 • Vegetarian
1 teaspoon olive oil
1 onion, chopped
1 garlic clove, minced
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
½ cup shredded Gruyère cheese
¼ cup grated Parmesan cheese
1 large egg white
½ teaspoon dried oregano
¼ teaspoon salt
⅔ cup seasoned dried bread crumbs
1¼ cups fat-free marinara sauce, warmed
1 Preheat oven to 350°F. Spray rimmed baking sheet with nonstick spray.
2 Heat oil in large nonstick skillet over medium heat. Add onion and cook, stirring occasionally, until softened, about 8 minutes. Stir in garlic and cook 1 minute. Let cool 10 minutes.
3 Combine spinach, Gruyère, Parmesan, egg white, oregano, salt, ⅓ cup bread crumbs, and cooled onion in food processor; pulse until well blended. Shape mixture into about thirty-six (1-inch) balls. Place remaining ⅓ cup bread crumbs on piece of wax paper and roll balls in crumbs to coat. Place balls 1 inch apart on baking sheet. Bake until firm, about 12 minutes. Serve warm with marinara sauce.
PER SERVING (6 balls and 3 tablespoons sauce): 152 Cal, 7 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 14 mg Chol, 605 mg Sod, 15 g Carb, 2 g Fib, 8 g Prot, 231 mg Calc.
PointsPlus value: 4.
Serves 6 • Vegetarian
2 teaspoons olive oil
1 small onion, chopped
2 garlic cloves, minced
⅛ teaspoon dried oregano
¼ pound cremini mushrooms, chopped
2 ounces shiitake mushrooms, stemmed and chopped
⅛ teaspoon salt
⅛ teaspoon black pepper
2 ounces light cream cheese (Neufchâtel), softened
2 tablespoons grated Parmesan cheese
2 tablespoons fat-free milk
1 tablespoon chopped fresh flat-leaf parsley
1 (12-ounce) whole wheat baguette, cut on the diagonal into 18 slices, toasted
1 Heat oil in medium nonstick skillet over medium heat. Add onion, garlic, and oregano; cook, stirring, 2 minutes. Add mushrooms, salt, and pepper; cook, stirring occasionally, until mushrooms are browned, 8–10 minutes. Remove from heat and stir in cream cheese, Parmesan, milk, and parsley.
2 Top each baguette slice with 1 tablespoon mushroom mixture.
PER SERVING (3 toasts): 202 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 9 mg Chol, 389 mg Sod, 27 g Carb, 4 g Fib, 10 g Prot, 115 mg Calc.
PointsPlus value: 5.
Serves 6 • Vegetarian • Ready in 20 minutes or less
2 (6-inch) whole wheat pitas
1 cup canned chickpeas, rinsed and drained
1 garlic clove, minced
¼ teaspoon red pepper flakes
2 large plum tomatoes, thinly sliced
1 cup shredded part-skim mozzarella cheese
¼ cup freshly grated Parmesan cheese
¼ cup lightly packed fresh basil, thinly sliced
1 Preheat oven to 425°F. Spray large baking sheet with nonstick spray.
2 Split pitas in half horizontally to make 4 rounds. Place, rough sides up, on baking sheet.
3 Place chickpeas in small bowl and mash with fork. Stir in garlic and red pepper flakes. Spread pitas with chickpea mixture. Arrange tomato slices over chickpeas. Sprinkle evenly with mozzarella and Parmesan. Bake until pitas are crisp and cheese is melted, about 8 minutes.
4 Transfer pizzas to cutting board and sprinkle with basil. Cut each into 6 wedges; serve hot.
PER SERVING (4 wedges): 170 Cal, 6 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 13 mg Chol, 350 mg Sod, 19 g Carb, 3 g Fib, 11 g Prot, 214 mg Calc.
PointsPlus value: 4.
To make the pizzas for serving with the Come for Cocktails menu, double all the ingredients and prepare as directed, mashing the chickpeas in a large bowl and baking the pizzas on 2 large baking sheets.
Serves 6 • Vegetarian
2 tablespoons lemon juice
1 tablespoon olive oil
½ teaspoon ground cumin
½ teaspoon curry powder
¼ teaspoon chili powder
⅛ teaspoon cayenne pepper
⅛ teaspoon salt
½ small bunch broccoli, trimmed and cut into small florets
½ small head cauliflower, trimmed and cut into small florets
¾ cup plain low-fat Greek yogurt
3 tablespoons chopped fresh mint
1 Preheat oven to 400°F. Spray large rimmed baking sheet with nonstick spray.
2 Stir together 1 tablespoon of lemon juice, oil, ¼ teaspoon of cumin, curry powder, chili powder, cayenne, and salt in large bowl. Add broccoli and cauliflower and toss to coat.
3 Spread vegetables on baking sheet; roast 15 minutes. Stir and continue to roast until vegetables are tender and begin to brown, about 5 minutes longer.
4 Meanwhile, to make sauce, stir together yogurt, mint, remaining 1 tablespoon lemon juice, and remaining ¼ teaspoon cumin in serving bowl. Serve vegetables hot or at room temperature with dip.
PER SERVING (about ½ cup vegetables and 2 tablespoons dip): 71 Cal, 3 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 3 mg Chol, 90 mg Sod, 7 g Carb, 2 g Fib, 5 g Prot, 73 mg Calc.
PointsPlus value: 2.
To make the vegetables and dip for serving with the Come for Cocktails menu, double all the ingredients and prepare as directed, baking the vegetables on a large rimmed baking sheet.
Serves 20 • Vegetarian
3 tablespoons butter
1 tablespoon packed light-brown sugar
1 tablespoon reduced-sodium soy sauce
2 teaspoons hot pepper sauce
6 cups air-popped popcorn
4 cups corn-cereal squares
3 cups reduced-fat cheese-flavored baked snack crackers
2 cups unsalted pretzel twists
½ cup lightly salted cocktail peanuts
2 teaspoons chili powder
1 Preheat oven to 250°F. Spray large shallow roasting pan with nonstick spray.
2 Melt butter in small saucepan over low heat. Stir in brown sugar, soy sauce, and pepper sauce. Place popcorn, cereal, snack crackers, pretzels, and peanuts in roasting pan. Drizzle butter mixture over popcorn mixture and sprinkle with chili powder; stir to coat. Bake until crisp, stirring occasionally, about 45 minutes.
3 Turn mixture out onto sheet of foil to cool.
PER SERVING (½ cup): 129 Cal, 5 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 5 mg Chol, 242 mg Sod, 18 g Carb, 1 g Fib, 3 g Prot, 37 mg Calc.
PointsPlus value: 3.
You can store this crispy snack mix in an airtight container for up to a week. It’s great to have on hand when you’re craving a snack that’s sweet and salty.