CHAPTER 2 APPETIZERS AND SNACKS

Green Goddess Dip

MAKES ABOUT 2½ CUPS

WHY THIS RECIPE WORKS Most creamy dips rely on sour cream, mayonnaise, or both for their rich flavor and smooth texture, which means that a traditional creamy dip can contain a whopping amount of calories. Substituting nonfat sour cream and mayonnaise seemed logical but this produced dips that were gluey and bland. After trying a mix of low-fat and nonfat dairy, we found that a blend of full-fat cottage cheese, processed with boiling water to eliminate its curds, and low-fat sour cream, to help keep the dip’s nutritional numbers on target, produced a velvety base. Fresh herbs gave our quick and easy dip its fresh flavor and distinctive color; do not substitute dried herbs. For an accurate measurement of boiling water, bring a full kettle of water to a boil, then measure out the desired amount. Serve with Crudités (this page) or 1 ounce of whole-grain tortilla chips or whole-wheat pita chips per serving of dip.

1 cup cottage cheese

¼ cup boiling water

1 cup low-fat sour cream

2 tablespoons extra-virgin olive oil

1 tablespoon lemon juice, plus extra for seasoning

¼ cup fresh parsley leaves

1 tablespoon fresh tarragon leaves

1 garlic clove, minced

¼ teaspoon salt

⅛ teaspoon pepper

¼ cup minced fresh chives

Process cottage cheese and boiling water in food processor until smooth, about 30 seconds, scraping down sides of bowl as needed. Add sour cream, oil, lemon juice, parsley, tarragon, garlic, salt, and pepper and process until well combined, about 30 seconds. Transfer dip to serving bowl and stir in chives. Cover and refrigerate until flavors meld, at least 1 hour or up to 24 hours. Season with extra lemon juice to taste before serving.

PER ¼-CUP SERVING DIP

Cal 70 • Total Fat 5g • Sat Fat 2g • Chol 5mg

Sodium 160mg • Total Carbs 3g • Fiber 0g • Total Sugar 2g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices <0.5

Artichoke and White Bean Dip

MAKES ABOUT 2½ CUPS

WHY THIS RECIPE WORKS Bean dips are usually the healthy alternative at a party, but they tend to disappoint unless they are loaded with cheese. We wanted a bean-based dip that was healthy but had our company coming back for more. Here we paired canned cannellini beans with artichokes, one of the highest-fiber vegetables. We processed the beans with just enough extra-virgin olive oil for richness and binding, along with a shallot, lemon juice, and water. The chopped artichokes gave our dip a nice, chunky texture and lemon zest and parsley completed our zesty dip. Do not substitute canned or jarred artichokes for the frozen artichokes. Be sure to puree the beans to a smooth texture before stirring in the artichokes. Serve with Crudités (this page) or 1 ounce of whole-grain tortilla chips or whole-wheat pita chips per serving of dip.

1 (15-ounce) can no-salt-added cannellini beans, rinsed

3 tablespoons extra-virgin olive oil

1 shallot, minced

1 tablespoon water

1½ teaspoons grated lemon zest plus 1½ tablespoons juice, plus extra juice for seasoning

1 garlic clove, minced

½ teaspoon salt

⅛ teaspoon pepper

Cayenne pepper

9 ounces frozen artichoke hearts, thawed, patted dry, and chopped fine

1 tablespoon minced fresh parsley or mint

Process beans, oil, shallot, water, lemon zest and juice, garlic, salt, pepper, and pinch cayenne in food processor until smooth, about 30 seconds, scraping down sides of bowl as needed. Transfer dip to medium serving bowl and stir in artichokes and parsley. Cover and refrigerate until flavors meld, at least 1 hour or up to 2 days. Season with extra lemon juice and cayenne to taste before serving.

PER ¼-CUP SERVING DIP

Cal 80 • Total Fat 4.5g • Sat Fat 0.5g • Chol 0mg

Sodium 150mg • Total Carbs 7g • Fiber 3g • Total Sugar 1g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices <0.5

Spicy Whipped Feta with Roasted Red Peppers

MAKES ABOUT 2 CUPS

WHY THIS RECIPE WORKS Salty, tangy feta cheese packs a punch so a little goes a long way. This classic meze is appealingly simple: Feta is processed to a smooth consistency along with roasted red peppers to make a rich yet light dip. Jarred roasted red peppers offered big flavor with minimal effort. To keep the flavor profile streamlined, we kept the additional flavors simple and straightforward. A hefty dose of cayenne pepper gave the dip a well-rounded heat while olive oil imparted fruity notes and some richness and bright lemon juice balanced the saltiness of the cheese. This dip is fairly spicy; to make it less so, reduce the amount of cayenne to ¼ teaspoon. Serve with Crudités (this page) or 1 ounce of whole-grain tortilla chips or whole-wheat pita chips per serving of dip.

8 ounces feta cheese, crumbled (2 cups)

1 cup jarred roasted red peppers, rinsed, patted dry, and chopped

⅓ cup extra-virgin olive oil

1 tablespoon lemon juice

½ teaspoon cayenne pepper

¼ teaspoon pepper

Process feta, red peppers, oil, lemon juice, cayenne, and pepper in food processor until smooth, about 30 seconds, scraping down sides of bowl as needed. Transfer mixture to serving bowl and serve. (Dip can be refrigerated for up to 2 days; bring to room temperature before serving.)

PER 2-TABLESPOON SERVING DIP

Cal 80 • Total Fat 8g • Sat Fat 3g • Chol 15mg

Sodium 170mg • Total Carbs 1g • Fiber 0g • Total Sugar 1g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices <0.5

NOTES FROM THE TEST KITCHEN

Buying Feta

In Greece, feta must be made from at least 70 percent sheep’s milk. This rule doesn’t apply stateside, so imitators abound; but none of them beat the real deal. Our favorite, Mt Vikos Traditional Feta, is from Greece and boasts plenty of tang with just enough salt.

Tzatziki

MAKES ABOUT 2 CUPS

WHY THIS RECIPE WORKS Tzatziki is a traditional Greek sauce made from strained yogurt and cucumber, as delicious eaten as a dip for raw vegetables as it is dolloped over grilled chicken or lamb. To make our own classic version, we started by shredding a cucumber on a coarse grater, salting it, and letting it drain to keep any excess liquid from watering down the dip. Greek yogurt gives tzatziki its pleasant tang and richness, but before stirring in our drained cucumber, we enhanced its flavor with minced fresh herbs and garlic. Using Greek yogurt here is key; do not substitute regular plain yogurt or the sauce will be very watery. Serve with Crudités (this page) or 1 ounce of whole-grain tortilla chips or whole-wheat pita chips per serving of tzatziki.

1 (12-ounce) cucumber, peeled, halved lengthwise, seeded, and shredded

¼ teaspoon salt

1 cup 2 percent Greek yogurt

2 tablespoons extra-virgin olive oil

2 tablespoons minced fresh mint or dill

1 small garlic clove, minced

⅛ teaspoon pepper

1. Toss cucumber with salt in colander and let drain for 15 minutes.

2. Whisk yogurt, oil, mint, and garlic together in medium serving bowl, then stir in cucumber. Cover and refrigerate until chilled, at least 1 hour or up to 2 days. Stir in pepper before serving.

PER ¼-CUP SERVING TZATZIKI

Cal 60 • Total Fat 4g • Sat Fat 1g • Chol 0mg

Sodium 85mg • Total Carbs 2g • Fiber 0g • Total Sugar 2g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices <0.5

VARIATION

Beet Tzatziki

Reduce amount of cucumber to 6 ounces and add 6 ounces raw beets, peeled and grated, to cucumber and salt in step 1.

PER ¼-CUP SERVING TZATZIKI

Cal 60 • Total Fat 4g • Sat Fat 1g • Chol 0mg

Sodium 95mg • Total Carbs 3g • Fiber 1g • Total Sugar 2g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices <0.5

Peel and halve cucumber lengthwise. Run small spoon inside each cucumber half to scoop out seeds and any surrounding excess liquid.

Classic Hummus

MAKES ABOUT 2 CUPS

WHY THIS RECIPE WORKS With protein and fiber from the chickpeas, hummus makes a healthy snack especially if paired with vegetables or whole-grain crackers. Classic hummus is composed of only a few simple ingredients: chickpeas, tahini, olive oil, garlic, and lemon juice. But many traditional recipes are surprisingly complex: The chickpeas must be soaked overnight and then skinned. We wanted a simple, streamlined recipe for hummus with a light, silky-smooth texture and balanced flavor profile. We employed convenient canned chickpeas and got out the food processor to make quick work of turning them into a smooth puree. But when we pureed the chickpeas alone, the hummus turned out grainy. The key to the best texture was to create an emulsion. We started by grinding the chickpeas, then slowly added a mixture of water and lemon juice. We whisked the olive oil and a generous amount of tahini together and drizzled the mixture into the chickpeas while processing; this created a lush, light, and flavorful puree. Earthy cumin, garlic, and a pinch of cayenne kept the flavors balanced. If desired, garnish the hummus with 1 tablespoon of minced fresh cilantro or parsley and/or 2 tablespoons of reserved whole chickpeas. Serve with Crudités (this page) or 1 ounce of whole-wheat pita chips per serving of hummus.

¼ cup water, plus extra as needed

3 tablespoons lemon juice

6 tablespoons tahini

2 tablespoons extra-virgin olive oil

1 (15-ounce) can no-salt-added chickpeas, rinsed

1 small garlic clove, minced

½ teaspoon salt

¼ teaspoon ground cumin

Pinch cayenne pepper

1. Combine water and lemon juice in small bowl. In separate bowl, whisk tahini and oil together.

2. Process chickpeas, garlic, salt, cumin, and cayenne in food processor until almost fully ground, about 15 seconds. Scrape down sides of bowl with rubber spatula. With machine running, add lemon juice mixture in steady stream. Scrape down sides of bowl and continue to process for 1 minute. With machine running, add tahini mixture in steady stream and process until hummus is smooth and creamy, about 15 seconds, scraping down sides of bowl as needed.

3. Transfer hummus to serving bowl, cover with plastic wrap, and let sit at room temperature until flavors meld, about 30 minutes. (Hummus can be refrigerated for up to 5 days; adjust consistency with up to 1 tablespoon warm water as needed.) Serve.

PER ¼-CUP SERVING HUMMUS

Cal 140 • Total Fat 10g • Sat Fat 1.5g • Chol 0mg

Sodium 160mg • Total Carbs 9g • Fiber 2g • Total Sugar 0g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 0.5

VARIATIONS

Roasted Red Pepper Hummus

Omit water and cumin. Add ¼ cup jarred roasted red peppers, rinsed and patted dry, to food processor with chickpeas. Garnish hummus with 2 tablespoons toasted sliced almonds and 2 teaspoons minced fresh parsley.

PER ¼-CUP SERVING HUMMUS

Cal 150 • Total Fat 10g • Sat Fat 1.5g • Chol 0mg

Sodium 180mg • Total Carbs 9g • Fiber 2g • Total Sugar 1g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 0.5

Artichoke-Lemon Hummus

Omit cumin and increase lemon juice to ¼ cup (2 lemons). Add ¾ cup frozen artichoke hearts, thawed and patted dry, and ¼ teaspoon grated lemon zest to food processor with chickpeas. Garnish hummus with additional ¼ cup thawed frozen artichoke hearts, patted dry and chopped, and 2 teaspoons minced fresh parsley or mint.

PER ¼-CUP SERVING HUMMUS

Cal 150 • Total Fat 10g • Sat Fat 1.5g • Chol 0mg

Sodium 180mg • Total Carbs 11g • Fiber 3g • Total Sugar 1g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1

Roasted Garlic Hummus

Remove outer papery skins from 2 heads garlic; cut top quarters off heads and discard. Wrap garlic in aluminum foil and roast in 350-degree oven until browned and very tender, about 1 hour; let cool, then squeeze out cloves from skins (you should have about ¼ cup). Meanwhile, heat 2 tablespoons extra-virgin olive oil and 2 thinly sliced garlic cloves in 8-inch skillet over medium-low heat. Cook, stirring occasionally, until garlic is golden brown, about 15 minutes; transfer garlic slices to paper towel–lined plate and reserve oil. Substitute garlic cooking oil for olive oil in step 1. Add roasted garlic to food processor with chickpeas. Garnish hummus with toasted garlic slices and 2 teaspoons minced fresh parsley.

PER ¼-CUP SERVING HUMMUS

Cal 140 • Total Fat 10g • Sat Fat 1.5g • Chol 0mg

Sodium 230mg • Total Carbs 11g • Fiber 2g • Total Sugar 1g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 0.5

1. Cut off top of head so cloves are exposed. Place head, cut side up, in center of square of aluminum foil and seal.

2. Once heads have roasted and cooled, squeeze cloves from skins, starting from root and working up.

Guacamole

MAKES ABOUT 2 CUPS

WHY THIS RECIPE WORKS Although avocados are high in fat, there is no reason to shy away from them as their fat is the good kind: They are packed with heart-healthy monounsaturated fats as well as a variety of vitamins and other nutrients. For the ultimate creamy, big-flavor guacamole, we looked at the traditional methods that typically make a smooth guacamole using the coarse surface of a molcajete, a three-legged Mexican mortar made of volcanic rock. Hoping to make ours without any special equipment, we minced the onion and chile by hand with kosher salt; the coarse crystals broke down the aromatics, releasing their juices and flavors and transforming them into a paste that was easy to combine with the avocado and other ingredients. (The salt will also help the aromatics break down if you use a regular mortar and pestle.) A bit of lime zest added further brightness without acidity. We used a whisk to mix and mash the avocado into the paste, creating a creamy but still chunky dip. Chopped tomato and cilantro added fruity flavor and freshness. For a spicier version, mince and add the serrano ribs and seeds to the onion mixture. A mortar and pestle can be used to process the onion mixture. Be sure to use Hass avocados here; Florida, or “skinny,” avocados are too watery for dips. Serve with 1 ounce of whole-grain tortilla chips or whole-wheat pita chips per serving of guacamole.

2 tablespoons finely chopped onion

1 serrano chile, stemmed, seeded, and minced

1 teaspoon kosher salt

¼ teaspoon grated lime zest plus 1½–2 tablespoons juice

3 ripe avocados, halved, pitted, and cut into ½-inch pieces

1 plum tomato, cored, seeded, and minced

2 tablespoons chopped fresh cilantro

Place onion, serrano, salt, and lime zest on cutting board and chop until very finely minced. Transfer onion mixture to medium serving bowl and stir in 1½ tablespoons lime juice. Add avocados and, using sturdy whisk, mash and stir mixture until well combined with some ¼- to ½-inch chunks of avocado remaining. Stir in tomato and cilantro. (Guacamole can be refrigerated for up to 1 day by pressing plastic wrap directly against its surface.) Season with up to additional 1½ teaspoons lime juice to taste before serving.

PER ¼-CUP SERVING GUACAMOLE

Cal 120 • Total Fat 11g • Sat Fat 1.5g • Chol 0mg

Sodium 160mg • Total Carbs 7g • Fiber 5g • Total Sugar 1g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices <0.5

1. After slicing avocado in half around pit, lodge edge of knife blade into pit and twist to remove.

2. Don’t pull pit off with your hands. Instead, use large wooden spoon to pry pit safely off knife.

3. Use dish towel to hold avocado steady. Make ½-inch crosshatch incisions in flesh of each avocado half with knife, cutting down to but not through skin.

4. Separate diced flesh from skin with large spoon inserted between skin and flesh, gently scooping out avocado cubes.

Fresh Tomato Salsa

MAKES ABOUT 2 CUPS

WHY THIS RECIPE WORKS Salsa is already a great option for the appetizer table; it’s low carb, easy to make, and, if made well, packed with flavor. But salsa can go wrong in a number of ways: too watery, bland, spicy, or generally out of balance. We set out to solve the problem of watery salsa, trying numerous techniques before stumbling upon one that worked—draining diced tomatoes (skin, seeds, and all) in a colander. Doing so rid them of excess liquid, giving us a thicker, more substantial salsa. Next, we turned the spotlight on the supporting ingredients in a typical salsa recipe, choosing red onions over white, yellow, and sweet onions for their bright color and stronger flavor; jalapeño chiles over serrano, habanero, and poblano chiles because of their wide availability, slight vegetal flavor, and moderate heat; and lime juice over red wine vinegar, rice vinegar, or lemon juice for its authentic flavor that complements the rest of the ingredients. To make this salsa spicier, add the seeds from the chile. Serve with 1 ounce of whole-grain tortilla chips or whole-wheat pita chips per serving of salsa.

1 pound ripe tomatoes, cored and cut into ½-inch pieces

1 jalapeño chile, stemmed, seeded, and minced

⅓ cup finely chopped red onion

1 small garlic clove, minced

3 tablespoons minced fresh cilantro

1 tablespoon lime juice, plus extra for seasoning

¼ teaspoon salt

Place tomatoes in large colander and let drain for 30 minutes. As tomatoes drain, layer jalapeño, onion, garlic, and cilantro on top. Shake colander to drain off excess juice, then transfer to serving bowl. Stir in lime juice and salt. (Salsa can be refrigerated for up to 3 days.) Season with extra lime juice to taste before serving.

PER ¼-CUP SERVING SALSA

Cal 15 • Total Fat 0g • Sat Fat 0g • Chol 0mg

Sodium 75mg • Total Carbs 3g • Fiber 1g • Total Sugar 2g

Added Sugar 0g • Protein 1g • Total Carbohydrate Choices <0.5

Toasted Corn Salsa

MAKES ABOUT 2 CUPS

WHY THIS RECIPE WORKS Very low in carbs and calories, this salsa is a great option when trying to eat more healthfully. The combo of fresh toasted corn kernels and chopped red bell pepper gives the salsa its hearty texture, while jalapeño, shallot, and garlic ensure it is anything but dull. In keeping with the Mexican theme, we rounded it out with lime juice, cilantro, and cumin. Do not substitute frozen corn for the fresh corn here. Be sure to use a nonstick skillet when toasting the corn. To make this salsa spicier, add the seeds from the chile. Serve with 1 ounce of whole-grain tortilla chips or whole-wheat pita chips per serving of salsa.

4½ teaspoons extra-virgin olive oil

2 ears corn, kernels cut from cobs

1 red bell pepper, stemmed, seeded, and chopped fine

½ jalapeño chile, stemmed, seeded, and minced

1 scallion, sliced thin

2 garlic cloves, minced

2 tablespoons lime juice, plus extra for seasoning

2 tablespoons minced fresh cilantro

½ teaspoon ground cumin

¼ teaspoon salt

⅛ teaspoon pepper

1. Heat 1½ teaspoons oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add corn and cook, stirring occasionally, until golden brown, 6 to 8 minutes.

2. Transfer corn to medium serving bowl and stir in remaining 1 tablespoon oil, bell pepper, jalapeño, scallion, garlic, lime juice, cilantro, cumin, salt, and pepper. Cover and refrigerate until flavors meld, at least 1 hour or up to 2 days. Season with extra lime juice to taste before serving.

PER ¼-CUP SERVING SALSA

Cal 50 • Total Fat 3.5g • Sat Fat 0g • Chol 0mg

Sodium 75mg • Total Carbs 6g • Fiber 1g • Total Sugar 2g

Added Sugar 0g • Protein 1g • Total Carbohydrate Choices <0.5

VARIATION

Toasted Corn and Black Bean Salsa

Reduce amount of corn to 1 ear; use 10-inch skillet when cooking corn in step 1 and reduce cooking time to 4 minutes. Add ¾ cup canned no-salt-added black beans, rinsed, to corn with remaining ingredients.

PER ¼-CUP SERVING SALSA

Cal 60 • Total Fat 3g • Sat Fat 0g • Chol 0mg

Sodium 75mg • Total Carbs 7g • Fiber 2g • Total Sugar 1g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices <0.5

Crudités

When done right, a platter of crudités can give you a lot of nutritional bang for your buck and be beautiful, if not downright irresistible. There are just three basic rules to keep in mind when preparing crudités. First and foremost, do not buy one of those prepackaged vegetable “rings” at the supermarket. They look bad, the vegetables taste old, and they are simply a waste of money because they rarely are eaten. The other two rules are equally simple: Prep fresh vegetables properly and arrange them so that the platter looks attractive and everything is within reach.

Preparing Vegetables for Crudités

In order to make appealing (and edible) crudités, some vegetables must first be blanched, then shocked in ice water. Prepping your vegetables properly is half the battle when it comes to crudités. Below are some specific instructions for particular vegetables.

TO BLANCH Bring 6 quarts water and 2 tablespoons salt to boil in large pot. Cook vegetables, one variety at a time, until slightly softened but still crunchy at core, following times given below. Transfer blanched vegetables immediately to bowl of ice water until completely cool, then drain and pat dry.

Asparagus To remove tough, fibrous ends of asparagus, bend thick end of each stalk until it snaps off. Blanch asparagus for 30 to 60 seconds.

Broccoli and Cauliflower Cut broccoli and cauliflower florets into bite-size pieces by slicing down through stem. Blanch broccoli and cauliflower (separately) for 1 to 1½ minutes.

Carrots and Celery Slice both celery and peeled carrots lengthwise into long, elegant lengths rather than short, stumpy pieces.

Endive Gently pull off leaves one at a time, trimming root end as you work your way toward heart of endive.

Green Beans Line beans up in a row and trim off inedible stem ends with just one cut. Blanch beans for 1 minute.

Peppers Slice off top and bottom of pepper and remove seeds and stem. Slice down through side of pepper, unroll it so that it lies flat, then slice into ½-inch-wide strips.

Radishes Choose radishes with green tops still attached so that each half has a leafy handle for grasping and dipping. Slice each radish in half through stem.

Snow and Snap Peas Remove tough, fibrous string that runs along straight side of snow and snap peas. Blanch snow or snap peas for 15 seconds.

Kale Chips

MAKES 8 CUPS

WHY THIS RECIPE WORKS A nutritious alternative to potato chips, kale chips have become all the rage. But store-bought versions are often deep fried and loaded with salt, and homemade ones never turn out crispy enough. We wanted a light-as-air, earthy kale chip that remained crispy. We discovered three keys to getting kale chips to the perfect texture. First, we lengthened the cooking time and lowered the oven temperature to mimic the effects of a dehydrator. Next, we baked the kale on wire racks to allow the oven air to circulate above and beneath the leaves. Finally, we started with completely dry leaves—we blotted them between two dish towels to make sure no water was left clinging. Tossed with olive oil and seasoned lightly with crunchy kosher salt, these ultracrisp kale chips were a super-satisfying snack. We prefer to use Lacinato (Tuscan) kale in this recipe, but curly-leaf kale can be substituted; chips made with curly-leaf kale will taste a bit chewy at the edges and won’t keep as well. We prefer the larger crystal size of kosher salt here; if using table salt, reduce the amount by half.

12 ounces Lacinato kale, stemmed and torn into 3-inch pieces

1 tablespoon extra-virgin olive oil

½ teaspoon kosher salt

1. Adjust oven racks to upper-middle and lower-middle positions and heat oven to 200 degrees. Set wire racks in 2 rimmed baking sheets. Dry kale thoroughly between dish towels, transfer to large bowl, and toss with oil and salt.

2. Arrange kale on prepared racks, making sure leaves overlap as little as possible. Bake kale until very crisp, 45 to 60 minutes, switching and rotating sheets halfway through baking. Let kale chips cool completely before serving. (Kale chips can be stored in paper towel–lined airtight container for up to 1 day.)

PER 2-CUP SERVING

Cal 60 • Total Fat 4g • Sat Fat 0.5g • Chol 0mg

Sodium 160mg • Total Carbs 5g • Fiber 2g • Total Sugar 1g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices <0.5

Popcorn with Olive Oil

MAKES ABOUT 14 CUPS

WHY THIS RECIPE WORKS Popcorn can be a naturally healthy snack. But add some oil to the pot when cooking, sprinkle a hearty dash of salt, and drizzle a little melted butter over the top before serving and suddenly you’ve turned this healthy food into a high fat, high sodium no-no. Looking for the healthiest way to make popcorn, we discovered an interesting trick: You can actually cook popcorn on the stovetop without any oil at all. Just adding a small amount of water to the pot along with the kernels was enough to do the trick. And for a classic popcorn profile, we found that a modest amount of olive oil and salt tossed before serving gave us just the flavor we craved. When cooking the popcorn, be sure to keep the lid on tight and shake the pot vigorously to prevent scorching.

1 tablespoon water

½ cup popcorn kernels

2 tablespoons extra-virgin olive oil

½ teaspoon salt

½ teaspoon pepper

Heat Dutch oven over medium-high heat for 2 minutes. Add water and popcorn, cover, and cook, shaking frequently, until first few kernels begin to pop. Continue to cook, shaking vigorously, until popping slows to about 2 seconds between pops. Transfer popcorn to large serving bowl and toss with oil, salt, and pepper. Serve.

PER 2-CUP SERVING

Cal 90 • Total Fat 4.5g • Sat Fat 0.5g • Chol 0mg

Sodium 170mg • Total Carbs 10g • Fiber 2g • Total Sugar 0g

Added Sugar 0g • Protein 1g • Total Carbohydrate Choices 0.5

VARIATIONS

Popcorn with Warm Spices and Garlic

Heat oil, 2 teaspoons garlic powder, ½ teaspoon ground coriander, and ½ teaspoon ground cumin in small skillet over medium-low heat until fragrant, about 1 minute; toss spiced oil with popcorn, salt, and pepper.

PER 2-CUP SERVING

Cal 90 • Total Fat 4.5g • Sat Fat 0.5g • Chol 0mg

Sodium 170mg • Total Carbs 10g • Fiber 2g • Total Sugar 0g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5

Popcorn with Parmesan and Black Pepper

We like to use a rasp-style grater for the Parmesan here because it makes small, delicate shreds of cheese that stick nicely to the warm popcorn.

Heat oil and pepper in small skillet over medium-low heat until fragrant, about 1 minute. Toss popcorn with pepper oil, salt, and ½ cup finely grated Parmesan cheese.

PER 2-CUP SERVING

Cal 100 • Total Fat 6g • Sat Fat 1g • Chol 5mg

Sodium 220mg • Total Carbs 10g • Fiber 2g • Total Sugar 0g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 0.5

Orange-Fennel Spiced Almonds

MAKES ABOUT 2 CUPS

WHY THIS RECIPE WORKS Making your own spiced nuts is a great way to enjoy them without all the added sugar and salt that usually comes along with the store-bought varieties. You can almost eat them with abandon but, beware, nuts are calorie-dense. But they are also filling, high in protein, low in carbs, and just a handful can be satisfying. Watch the nuts carefully during toasting as they go from golden and fragrant to burnt very quickly.

1 tablespoon extra-virgin olive oil

1 teaspoon grated orange zest

1 teaspoon fennel seeds

1 teaspoon salt

¼ teaspoon pepper

2 cups raw whole almonds

Adjust oven rack to middle position and heat oven to 350 degrees. Combine oil, orange zest, fennel seeds, salt, and pepper in bowl. Toss almonds with oil mixture until well coated, then spread into single layer on rimmed baking sheet. Bake, stirring often, until fragrant and lightly browned, about 10 minutes. Transfer almonds to serving bowl and let cool completely before serving. (Almonds can be stored in airtight container for up to 1 week.)

PER ¼-CUP SERVING

Cal 220 • Total Fat 20g • Sat Fat 1.5g • Chol 0mg

Sodium 290mg • Total Carbs 8g • Fiber 5g • Total Sugar 2g

Added Sugar 0g • Protein 8g • Total Carbohydrate Choices 0.5

VARIATION

Spicy Chipotle Almonds

Substitute 1 teaspoon ground cumin, ¾ teaspoon chipotle chile powder, and ½ teaspoon garlic powder for orange zest and fennel seeds.

PER ¼-CUP SERVING

Cal 230 • Total Fat 20g • Sat Fat 1.5g • Chol 0mg

Sodium 290mg • Total Carbs 8g • Fiber 5g • Total Sugar 2g

Added Sugar 0g • Protein 8g • Total Carbohydrate Choices 0.5

Cherry, Chocolate, and Orange Trail Mix

MAKES ABOUT 3 CUPS

WHY THIS RECIPE WORKS Trail mix is often a fat, sugar, and calorie bomb unless you make it yourself—which is surprisingly simple. Here we start with raw pepitas, almonds, and walnuts, which we toast until fragrant and golden brown. To keep the sugar under control, we used unsweetened dried cherries and just a little chopped semisweet chocolate. To pull all the flavors together, a hefty dose of orange zest added brightness that complemented the nuts and the chocolate while just a tiny amount of salt and cinnamon completed our mix. Watch the nuts carefully during toasting as they go from golden and fragrant to burnt very quickly.

½ cup raw pepitas

2 tablespoons grated orange zest

¼ teaspoon ground cinnamon

⅛ teaspoon salt

¾ cup raw whole almonds

¾ cup raw walnuts, broken into large pieces

½ cup unsweetened dried cherries

1 ounce semisweet chocolate, chopped

1. Adjust oven rack to middle position and heat oven to 350 degrees. Line rimmed baking sheet with parchment paper. Combine pepitas, orange zest, cinnamon, and salt in bowl.

2. Spread almonds and walnuts into single layer on rimmed baking sheet and bake, stirring often, until beginning to turn fragrant, about 6 minutes. Stir in pepita mixture and continue to bake until nuts are fragrant and lightly browned, 3 to 4 minutes. Transfer nut mixture to large bowl and let cool completely, about 20 minutes.

3. Add dried cherries and chocolate to nut mixture and toss to combine. (Trail mix can be stored in airtight container for up to 1 week). Serve.

PER ¼-CUP SERVING

Cal 150 • Total Fat 12g • Sat Fat 1.5g • Chol 0mg

Sodium 30mg • Total Carbs 9g • Fiber 2g • Total Sugar 4g

Added Sugar 1g • Protein 5g • Total Carbohydrate Choices 0.5

VARIATION

Cherry, Coconut, Chili, and Lime Trail Mix

Omit chocolate. Substitute lime zest for orange zest and cayenne pepper for cinnamon. Add ⅓ cup unsweetened flaked coconut to pepita mixture in step 1.

PER ¼-CUP SERVING

Cal 150 • Total Fat 12g • Sat Fat 2.5g • Chol 0mg

Sodium 30mg • Total Carbs 7g • Fiber 2g • Total Sugar 3g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices <0.5

Stuffed Mushrooms

SERVES 6

WHY THIS RECIPE WORKS Forget about leathery, dried-out stuffed mushrooms with a bland, watery filling; we were able to create meaty bites full of savory flavor without a lot of sodium or bad fat. To rid the mushrooms of excess moisture, we tossed them in a bit of salt, which seasoned them and drew out their moisture. Then we roasted the mushrooms gill side up until their juice was released; we then flipped them gill side down to let the liquid evaporate. For the filling, we chopped the mushroom stems (a low-carb alternative to bread crumbs) in the food processor and sautéed them with garlic and wine. Cheese bound the filling together while a hit of acid brightened it. We topped the mushrooms with a pinch more cheese, cooked them until browned for more umami flavor, and sprinkled them with parsley for an attractive, fresh finish.

24 large white mushrooms (1¾ to 2 inches in diameter), stems removed and reserved

2 tablespoons extra-virgin olive oil

¼ teaspoon salt

¼ teaspoon pepper

1 small shallot, minced

2 garlic cloves, minced

¼ cup dry white wine

1 ounce Parmesan cheese, grated (½ cup)

1 teaspoon minced fresh thyme

1 teaspoon lemon juice

1 tablespoon minced fresh parsley

1. Adjust oven rack to middle position and heat oven to 425 degrees. Line rimmed baking sheet with aluminum foil. Toss mushroom caps with 1 tablespoon oil, salt, and ⅛ teaspoon pepper and arrange gill side up on prepared sheet. Bake until mushrooms release their moisture and shrink in size, about 15 minutes. Flip caps and continue to bake until well browned, about 5 minutes; set aside.

2. Meanwhile, pulse reserved mushroom stems, shallot, garlic, and ⅛ teaspoon pepper in food processor until finely chopped, 10 to 14 pulses. Heat remaining 1 tablespoon oil in 8-inch nonstick skillet over medium heat until shimmering. Add stem mixture and cook until dry and golden brown, about 5 minutes. Stir in wine and cook until evaporated and mixture thickens, about 2 minutes. Transfer to bowl and let cool slightly. Stir in 6 tablespoons Parmesan, thyme, and lemon juice.

3. Flip caps gill side up. Divide stuffing evenly among caps and top with remaining 2 tablespoons Parmesan. Bake until stuffing is heated through and Parmesan is golden brown, about 15 minutes. Transfer to serving platter and sprinkle with parsley. Serve.

PER 4-PIECE SERVING

Cal 90 • Total Fat 6g • Sat Fat 1.5g • Chol 5mg

Sodium 190mg • Total Carbs 3g • Fiber 0g • Total Sugar 2g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices <0.5

NOTES FROM THE TEST KITCHEN

All About Mushrooms

With their substantial, meaty texture, great flavor, and wide variety of vitamins and minerals, mushrooms add complex meatiness to soups, sauces, and stuffings. They are also enjoyed simply sautéed, stuffed, marinated, or grilled on their own. Here’s everything you need to know about buying, storing, and cleaning mushrooms.

Buying Mushrooms

There are many varieties of fresh mushrooms available at the supermarket now: the humble white button mushroom, as well as cremini, shiitake, oyster, and portobello mushrooms, for starters. We find cremini mushrooms to be firmer and more flavorful than less expensive white button mushrooms, but the two are interchangeable in any recipe. If possible, always buy mushrooms loose so that you can inspect their quality. When buying button or cremini mushrooms, look for mushrooms with whole, intact caps; avoid those with discoloration or dry, shriveled patches. Pick mushrooms with large caps and minimal stems.

Storing Mushrooms

Because of their high moisture content, mushrooms are very perishable; most mushrooms can be kept fresh for only a few days. To extend their shelf life as long as possible, store loose mushrooms in the crisper drawer in a partially open zipper-lock bag. Store packaged mushrooms in their original containers, as these are designed to “breathe,” maximizing the life of the mushrooms. Once the package has been opened, simply rewrap it with plastic wrap.

Cleaning Mushrooms

When it comes to cleaning, you can ignore the advice against washing mushrooms, which exaggerates their ability to absorb water. As long as they are washed before they are cut, we found that 6 ounces of mushrooms gain only about a quarter-ounce of water. However, rinsing can cause discoloration, so don’t wash mushrooms that will be eaten raw; simply brush dirt away with a soft pastry brush or cloth. If you are cooking the mushrooms, rinse away dirt and grit with cold water just before using, then spin dry in a salad spinner.

Crispy Polenta Squares with Olives and Sun-Dried Tomatoes

MAKES 24 SQUARES

WHY THIS RECIPE WORKS With their crispy crust and creamy interior, bite-size polenta squares serve as a perfect base for a hearty appetizer that goes beyond the usual things-on-bread recipes. We poured the polenta into a loaf pan and let it firm up in the refrigerator. Once firm, it was easy to slice into bite-size squares. Broiling the polenta on a preheated baking sheet proved to be the best (and most hands-off) method for achieving a nicely browned exterior. We topped the crispy squares with a quick tapenade of sun-dried tomatoes and kalamata olives, brightened with a dash of red wine vinegar. A sprinkle of basil added the perfect herbal and aesthetic finishing touch. Be sure to use instant or quick-cooking polenta; traditional polenta will not work in this recipe.

2 tablespoons plus 1 teaspoon extra-virgin olive oil

4 garlic cloves, minced

½ teaspoon minced fresh rosemary

2 cups water

½ teaspoon salt

½ cup instant polenta

¼ teaspoon pepper

⅓ cup pitted kalamata olives, chopped fine

⅓ cup oil-packed sun-dried tomatoes, patted dry and chopped fine

½ teaspoon red wine vinegar

1 tablespoon minced fresh basil

1. Line 8½ by 4½-inch loaf pan with parchment paper and lightly coat with canola oil spray. Cook 4 teaspoons oil and three-quarters of garlic in 8-inch nonstick skillet over low heat, stirring often, until garlic is golden and fragrant, about 10 minutes. Off heat, stir in rosemary; set aside.

2. Bring water to boil in large saucepan. Reduce heat to low and stir in salt. Slowly add polenta while whisking constantly in circular motion to prevent clumping. Continue to cook, stirring often, until polenta is soft and smooth, 3 to 5 minutes. Off heat, stir in oil-garlic mixture and ⅛ teaspoon pepper.

3. Pour polenta into prepared pan, smooth top, and let cool to room temperature, about 2 hours. Wrap pan tightly in plastic wrap and refrigerate until polenta is very firm, at least 2 hours or up to 24 hours.

4. Combine olives, tomatoes, vinegar, remaining 1 tablespoon oil, remaining garlic, and remaining ⅛ teaspoon pepper in bowl; set aside.

5. Run small knife around edge of polenta, then flip onto cutting board; discard parchment. Trim polenta loaf as needed to create uniform edges. Cut loaf in half lengthwise, then cut each strip crosswise into 6 pieces. Slice polenta pieces in half to form ¼-inch-thick squares. (You should have 24 squares.)

6. Adjust oven rack 3 inches from broiler element. (If necessary, set overturned rimmed baking sheet on oven rack to get closer to broiler element.) Place rimmed baking sheet on rack and heat broiler for 10 minutes. Carefully remove sheet from oven. Spray canola oil evenly on hot sheet and arrange squares in single layer. Broil polenta until spotty brown and crisp, 8 to 10 minutes. Transfer polenta to serving platter, top each square with olive mixture, sprinkle with basil, and serve.

PER 3-PIECE SERVING

Cal 90 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 180mg • Total Carbs 10g • Fiber 1g • Total Sugar 0g

Added Sugar 0g • Protein 1g • Total Carbohydrate Choices 0.5

1. Cut trimmed loaf in half lengthwise, then cut each strip crosswise into 6 pieces.

2. Slice polenta pieces in half to form ¼-inch-thick squares.

Caprese Skewers

SERVES 10

WHY THIS RECIPE WORKS For a tasty and lighter alternative to many skewered appetizers we turned to baby fresh mozzarella balls and bright grape tomatoes. This appetizer take on the caprese salad uses toothpicks to stand bite-size portions upright on a halved grape tomato pedestal. We found that a quick garlic-infused oil, which we made by mincing garlic into a paste and stirring it into fruity extra-virgin olive oil, boosted the flavor of the mozzarella and tomatoes, as did a bit of salt and pepper. Basil leaves, skewered onto our toothpicks whole, completed the caprese flavor profile and added a fresh touch. You will need about 40 sturdy wooden toothpicks for this recipe; avoid using very thin, flimsy toothpicks. Placing a halved grape tomato, with its flat side facing down, on the bottom of the toothpick makes it easy to stand the skewers upright on a serving platter. You can use larger fresh mozzarella balls, but they should be cut into ¾- to 1-inch pieces.

¼ cup extra-virgin olive oil

1 garlic clove, minced

¼ teaspoon salt

⅛ teaspoon pepper

10 ounces grape or cherry tomatoes, halved

8 ounces baby mozzarella balls, halved

1 cup fresh basil leaves

1. Combine oil, garlic, salt, and pepper in small bowl. Toss tomatoes and mozzarella with 2 tablespoons of garlic oil in separate bowl.

2. Skewer tomatoes, mozzarella, and basil leaves on sturdy wooden toothpicks in following order from top to bottom: tomato half, basil leaf (folded if large), mozzarella half, and tomato half with flat side facing down. (You should have about 40 skewers.) Stand skewers upright on serving platter. Drizzle remaining garlic oil over skewers just before serving.

PER 4-SKEWER SERVING

Cal 120 • Total Fat 11g • Sat Fat 4g • Chol 15mg

Sodium 70mg • Total Carbs 1g • Fiber 0g • Total Sugar 1g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices <0.5

1. After mincing garlic to paste and combining it with olive oil, toss halved tomatoes and mozzarella balls in garlic oil to infuse them with flavor.

2. Skewer a tomato half, basil leaf (folded if large), mozzarella ball half, and second tomato half, with flat side facing out, onto toothpick. Stand skewers on platter and drizzle with remaining garlic oil.

Herbed Deviled Eggs

SERVES 6

WHY THIS RECIPE WORKS An essential part of any picnic or cookout, deviled eggs are easy to make, requiring just a handful of ingredients: eggs, mayonnaise, mustard, and a few flavorings. We kept the good fat of regular mayonnaise but took out some of the egg yolks and replaced them with cottage cheese. Pressing the cottage cheese and yolks through a fine-mesh strainer ensured our filling stayed smooth and creamy. A pinch of turmeric reinforced the golden hue of the yolks, and chopped herbs added fresh flavor. For a traditional look, dust the filled eggs with paprika. For filling the eggs, a spoon works fine, but for eggs that look their Sunday best, we prefer to use a pastry bag fitted with a large open-star tip, or make our own pastry bag by pressing the filling into the corner of a zipper-lock bag and snipping off the corner with scissors.

6 large eggs

¼ cup cottage cheese

2 tablespoons mayonnaise

1 tablespoon minced fresh parsley, chives, or cilantro

½ teaspoon white wine vinegar

½ teaspoon Dijon mustard

⅛ teaspoon ground turmeric

⅛ teaspoon ground coriander

⅛ teaspoon salt

⅛ teaspoon pepper

1. Bring 1 inch water to rolling boil in medium saucepan over high heat. Place eggs in steamer basket. Transfer basket to saucepan. Cover, reduce heat to medium-low, and cook eggs for 13 minutes.

2. When eggs are almost finished cooking, combine 2 cups ice cubes and 2 cups cold water in medium bowl. Using tongs or spoon, transfer eggs to ice bath. Let sit for 15 minutes, then peel.

3. Halve eggs lengthwise. Transfer 3 yolks to fine-mesh strainer set over medium bowl (reserve remaining yolks for another use or discard). Arrange whites on large serving platter. Using spatula, press yolks and cottage cheese through fine-mesh strainer into bowl. Stir in mayonnaise, parsley, 1 tablespoon warm water, vinegar, mustard, turmeric, coriander, salt, and pepper until well combined and smooth. (Egg whites and yolk filling can be refrigerated, separately, for up to 2 days.)

4. Fit pastry bag with large open-star tip. Fill bag with yolk mixture, twisting top of pastry bag to help push mixture toward tip of bag. Pipe yolk mixture into egg white halves, mounding filling about ½ inch above flat surface of whites. Serve at room temperature.

PER 2-PIECE SERVING

Cal 110 • Total Fat 8g • Sat Fat 2.5g • Chol 190mg

Sodium 190mg • Total Carbs 1g • Fiber 0g • Total Sugar 1g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices <0.5

A piping bag can make quick work of filling deviled eggs. But if you don’t have one, substitute a zipper-lock bag. Spoon filling into bag and push into one corner. Use scissors to snip off corner of bag, then squeeze filling into each egg.

Marinated Artichokes

SERVES 8

WHY THIS RECIPE WORKS Marinated artichokes have so many uses that they should be considered a pantry staple; they’re perfect for everything from throwing on pizzas, to tossing into a salad or pasta, to eating on an antipasto platter. But store-bought versions tend to be mushy and bland—and expensive. We set out to make our own recipe for easy, inexpensive, and boldly flavorful marinated artichokes. To get the best tender-yet-meaty texture and sweet, nutty artichoke flavor, we started with fresh baby artichokes. We simmered them gently in olive oil with strips of lemon zest, garlic, red pepper flakes, and thyme, then let them sit off the heat until they were perfectly fork-tender and infused with the aromatic flavors. Then we stirred in fresh lemon juice and more zest, minced garlic, and mint before transferring the artichokes to a bowl and topping them with some of the infused oil for serving and storage.

2 lemons

2½ cups extra-virgin olive oil

3 pounds baby artichokes (3 ounces each)

8 garlic cloves (6 peeled and smashed, 2 minced)

¼ teaspoon red pepper flakes

2 sprigs fresh thyme

½ teaspoon salt

¼ teaspoon pepper

2 tablespoons minced fresh mint

1. Using vegetable peeler, remove three 2-inch strips zest from 1 lemon. Grate ½ teaspoon zest from second lemon and set aside. Halve and juice lemons to yield ¼ cup juice, reserving spent lemon halves.

2. Combine oil and lemon zest strips in large saucepan. Working with 1 artichoke at a time, cut top quarter off each, snap off outer leaves, and trim away dark parts. Peel and trim stem, then cut artichoke in half lengthwise (quarter artichoke if large). Rub each artichoke half with spent lemon half and place in saucepan.

3. Add smashed garlic, pepper flakes, thyme sprigs, salt, and pepper to oil in saucepan and bring to rapid simmer over high heat. Reduce heat to medium-low and simmer, stirring occasionally to submerge all artichokes, until artichokes can be pierced with fork but are still firm, about 5 minutes. Remove from heat, cover, and let sit until artichokes are fork-tender and fully cooked, about 20 minutes.

4. Transfer artichokes and ¼ cup oil to serving bowl and gently stir in ½ teaspoon reserved grated lemon zest, ¼ cup reserved lemon juice, and minced garlic. Discard remaining oil or reserve for another use. Let artichokes cool to room temperature. Sprinkle with mint and serve. (Artichokes and reserved oil can be refrigerated separately for up to 4 days.)

PER ¼-CUP SERVING

Cal 100 • Total Fat 7g • Sat Fat 1g • Chol 0mg

Sodium 135mg • Total Carbs 8g • Fiber 4g • Total Sugar 1g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5

1. Using chef’s knife, cut off top quarter of each artichoke.

2. Snap off tough outer leaves; trim any remaining dark parts using paring knife.

3. Using paring knife, peel stem and trim end.

4. Once trimmed, cut artichoke in half.

NOTES FROM THE TEST KITCHEN

Assessing Artichokes

When selecting fresh artichokes at the market, examine the leaves for some clues that will help you pick the best specimens. The leaves should look tight, compact, and bright green; they should not appear dried out or feathery at the edges. If you give an artichoke a squeeze, its leaves should squeak as they rub together (evidence that the artichoke still possesses much of its moisture). The leaves should also snap off cleanly; if they bend, the artichoke is old.

Curried Chicken Skewers with Yogurt Dipping Sauce

MAKES 30

WHY THIS RECIPE WORKS Chicken skewers are often coated in a salty-sugary glaze. Our Indian-inspired rub uses curry powder, paprika, red pepper flakes, garlic powder, and just enough salt. Mixing in a little yogurt coated the chicken to protect it from the heat of the broiler and its acidity tenderized the chicken. The result was moist chicken bursting with flavor. Slicing the chicken thin is essential. A combination of sour cream and yogurt created a tangy base for a sauce, while garlic, fresh mint, and scallions added complementary flavors. The cooking time will depend on the strength and type of your broiler. Under-the-oven drawer broilers tend to take a few minutes longer than in-oven broilers. To make slicing the chicken easier, freeze it first for 30 minutes.

DIPPING SAUCE

¾ cup low-fat plain yogurt

¼ cup low-fat sour cream

2 small garlic cloves, minced

3 tablespoons minced fresh mint

2 scallions, sliced thin

¼ teaspoon salt

⅛ teaspoon pepper

CHICKEN

3 tablespoons low-fat plain yogurt

1 tablespoon curry powder

½ teaspoon salt

½ teaspoon paprika

¼ teaspoon red pepper flakes

¼ teaspoon garlic powder

2 pounds boneless, skinless chicken breasts, trimmed

30 (6-inch) wooden skewers

1 tablespoon minced fresh mint

1. FOR THE DIPPING SAUCE Whisk all ingredients together in bowl until smooth. Cover and refrigerate until flavors meld, at least 30 minutes or up to 2 days.

2. FOR THE CHICKEN Combine yogurt, curry powder, salt, paprika, pepper flakes, and garlic powder in a large bowl. Slice chicken diagonally into ¼-inch-thick strips. Add chicken to yogurt mixture and toss to coat. Cover and refrigerate for at least 1 hour or up to 24 hours.

3. Position oven rack 6 inches from broiler element and heat broiler. Set wire rack in aluminum foil–lined rimmed baking sheet and lightly spray with canola oil spray. Weave chicken onto skewers. Lay skewers on prepared rack and cover skewer ends with foil. Broil until chicken is fully cooked, 6 to 8 minutes, flipping skewers halfway through broiling. Transfer skewers to serving platter and sprinkle with mint. Serve with sauce.

PER 3-SKEWER SERVING

Cal 140 • Total Fat 3.5g • Sat Fat 1g • Chol 70mg

Sodium 240mg • Total Carbs 3g • Fiber 1g • Total Sugar 2g

Added Sugar 0g • Protein 22g • Total Carbohydrate Choices <0.5

Weave chicken onto skewers, leaving portion of blunt end exposed.

Coriander Shrimp Skewers with Lemon-Tarragon Dipping Sauce

MAKES 8

WHY THIS RECIPE WORKS A classic, splurge-worthy crowd-pleasing appetizer, shrimp are a great source of lean, flavorful protein, but are known for being high in sodium. We found through testing that we could develop a shrimp appetizer with big flavor without loading in additional sodium. For the easiest-ever version of a diabetes-friendly shrimp cocktail, we bypassed the traditional method of poaching the shrimp in a work-intensive and salty broth known as a court bouillon, and instead put the high heat of the broiler to work. A simple rub of pepper, coriander, and cayenne infused the shrimp with big flavor without the need for additional salt. Threading 3 or 4 shrimp onto each skewer made for a fun party presentation and helped to ensure proper portions. Instead of a traditional cocktail sauce, a creamy herb and lemon dipping sauce was the perfect balance to the broiled shrimp. It’s important to dry the shrimp thoroughly before broiling. Covering the exposed ends of the skewers with aluminum foil protects them from burning.

DIPPING SAUCE

⅓ cup 2 percent Greek yogurt

2 tablespoons mayonnaise

1 tablespoon minced fresh tarragon, dill, or basil

½ teaspoon grated lemon zest plus 1 teaspoon juice

1 garlic clove, minced

Pepper

SHRIMP

1 pound large shrimp (26 to 30 per pound), peeled and deveined

2 tablespoons extra-virgin olive oil

¾ teaspoon ground coriander

¼ teaspoon pepper

Pinch cayenne pepper

8 wooden skewers

1. FOR THE DIPPING SAUCE Whisk all ingredients together in bowl until smooth and season with pepper to taste. Cover and refrigerate until flavors meld, at least 30 minutes or up to 2 days.

2. FOR THE SHRIMP Adjust oven rack 3 inches from broiler element and heat broiler. (If necessary, set overturned rimmed baking sheet on oven rack to get closer to broiler element.) Pat shrimp dry with paper towels, then toss with oil, coriander, pepper, and cayenne in bowl. Thread 3 or 4 shrimp onto each skewer.

3. Set wire rack in aluminum foil–lined rimmed baking sheet and lightly spray with canola oil spray. Lay skewers on prepared rack and cover skewer ends with foil. Broil until shrimp are opaque throughout, 3 to 5 minutes. Transfer skewers to serving platter and serve with sauce.

PER 1-SKEWER SERVING

Cal 90 • Total Fat 7g • Sat Fat 1g • Chol 55mg

Sodium 90mg • Total Carbs 1g • Fiber 0g • Total Sugar 0g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices <0.5

NOTES FROM THE TEST KITCHEN

Shrimp Basics

Buying Shrimp

Virtually all of the shrimp sold in supermarkets today have been previously frozen, either in large blocks of ice or by a method called “individually quick-frozen,” or IQF for short. Supermarkets simply defrost the shrimp before displaying them on ice at the fish counter. We highly recommend purchasing bags of still-frozen shrimp and defrosting them as needed at home, since there is no telling how long “fresh” shrimp may have been kept on ice at the market. IQF shrimp have a better flavor and texture than shrimp frozen in blocks, and they are convenient because it’s easy to defrost just the amount you need. Shrimp are sold both with and without their shells, but we find shell-on shrimp to be firmer and sweeter. Also, shrimp should be the only ingredient listed on the bag or box. Some packagers add preservatives, but we find treated shrimp to have an unpleasant texture and sometimes a chemical taste.

Sorting Out Shrimp Sizes

Shrimp are sold both by size (small, medium, etc.) and by the number needed to make 1 pound, usually given in a range. Choosing shrimp by the numerical rating is more accurate, because the size labels vary from store to store. Here’s how the two sizing systems generally compare:

SMALL	51 to 60 per pound
MEDIUM	41 to 50 per pound
MEDIUM-LARGE	31 to 40 per pound
LARGE	26 to 30 per pound
EXTRA-LARGE	21 to 25 per pound
JUMBO	16 to 20 per pound

Defrosting Shrimp

You can thaw frozen shrimp overnight in the refrigerator in a covered bowl. For a quicker thaw, place them in a colander under cold running water; they will be ready in a few minutes. Thoroughly dry the shrimp before cooking.

Smoked Salmon Rolls

MAKES ABOUT 18

WHY THIS RECIPE WORKS Who doesn’t love toast points smeared with cream cheese or crème fraîche and topped with a pile of salty smoked salmon? But that can really tip the scales. This clever little recipe allows you to get your smoked salmon fix without all the unwanted carbs and calories. We flavored cream cheese with lemon juice and pepper, and stirred in minced shallot, capers, and chives so their flavors would be evenly distributed. It’s easy then to spread this savory mixture across slices of salmon and simply roll them up for an irresistible appetizer. Be sure to use good-quality, fresh smoked salmon for this recipe; it should glisten and have a bright, rosy color.

1 tablespoon cream cheese, softened

1 tablespoon low-fat sour cream

½ teaspoon lemon juice

Pinch pepper

1 teaspoon minced shallot

1 teaspoon capers, rinsed and minced

1 teaspoon minced fresh chives or dill

9 slices smoked salmon (about 8 ounces)

18 small sprigs baby arugula

1. Stir cream cheese, sour cream, lemon juice, and pepper in bowl until smooth, then stir in shallot, capers, and chives.

2. Spread about 1 teaspoon cream cheese mixture evenly over each slice of salmon. Roll salmon around cream cheese mixture. (Salmon rolls can be covered tightly with plastic wrap and refrigerated for up to 4 hours.)

3. Slice each salmon roll in half with sharp knife. Stand each roll on its cut end, garnish with arugula sprig, and serve.

PER 3-PIECE SERVING

Cal 60 • Total Fat 2.5g • Sat Fat 1g • Chol 10mg

Sodium 280mg • Total Carbs 1g • Fiber 0g • Total Sugar 0g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices <0.5

1. Roll the salmon up around the filling.

2. Using a sharp knife, slice the salmon roll in half.

3. Stand up each roll up on its cut end and garnish with a small sprig of arugula.