The restaurant industry wants to ruin your meal before you start it. We’re here to help.

America’s appetizer menus are bathed in beige. Let’s face it, 90 percent of the appetizers at our favorite restaurants have spent some serious face time with a vat of gurgling oil. Think of the mammoth portions of fried onions, the cheese-bacon-ranch French fries, and the 1,500-calorie “sample platter,” which usually comprises some combination of fried cheese, fried chicken, fried calamari, fried shrimp, and fried mushrooms. It’s a monochromatic calamity waiting to happen—all before you even sniff an entrée.

Out from the Deep Fryer

Our goal with this book, as with the other Eat This, Not That! books, is to help you enjoy the food you eat, and appetizers are the ideal vehicle for culinary appreciation. It’s not your fault that the restaurant industry has so badly flogged the idea of the appetizer that it no longer seems congruent with a healthy eating routine. Truth is, a well-played appetizer can completely realign your eating priorities, teaching you to enjoy food while controlling portions and foregoing cheap, processed junk.

That’s why, the next time you see a free night on the horizon, you need to seize it. Invite the friends and family, prepare the appetizers, and then let them entertain you with conversation while you work on the entrée. Instead of joylessly scarfing down a 15-minute dinner, you’re actually tasting, talking, and moving slowly. You’re bonding with loved ones, breaking bread together, and showing them you care enough to prepare real food instead of simply flagging down another waitress to get more chips and salsa.

These next pages are filled with familiar foods, plus a few new faces you may not recognize. We’re not eliminating your favorite starters; you’ll find wings and skins and melted cheese inside. But we’ve replaced the breading with savory spice rubs and the soybean oil baths with olive oil drizzles. Wield these creations properly and you’ll whet the appetite in all the best possible ways, and believe it or not, you’ll also be setting yourself up to consume fewer calories over the course of the meal. Studies show that consuming belly-filling nutrients before a meal, namely protein and healthy fats, can take a serious slice out of your appetite, resulting in smaller portions at mealtime. Use this chapter to realign your relationship with food. Show it that it exists to serve you, and not the other way around.

 

Blueprints
14 Instant Appetizers

 

Whether for a crowd of hungry guests or a single rumbling stomach, you’re never more than 10 minutes away from a satisfying small bite.

1

Remove the pit from dates, stuff with an almond and blue cheese and warp tightly with half a strip of bacon. Secure with toothpicks and bake at 350°F until the bacon is crisp.

2

Combine sliced garlic, chili flakes, and a few chopped anchovies in a sauce pan with a half-cup of olive oil. Cook for 5 minutes over low heat. Serve with raw radishes, carrots, bell peppers, cauliflower, and sliced fennel.

3

Sandwich a hunk of mozzarella or Swiss between two olives on toothpicks (pesto drizzle optional).

4

Fill the bottom of an oven-safe bowl with bean dip or low-fat refried beans. Top with salsa, scallions, and a thin layer of Jack cheese. Bake until the cheese is melted, then crown with chopped pickled jalapeños. Serve with toasted pita or black bean chips.

5

Bloody Mary shrimp cocktail: Mix a few cups of low-sodium V8 with horseradish, Worcestershire, lemon juice, Tabasco, and maybe a bit of vodka. Pour into wine or martini glasses, top with chopped cucumbers and avocadoes, and rim the glass with cooked shrimp.

6

Pop a bag of plain popcorn. Remove from the bag and toss with chopped rosemary, olive oil, and finely grated Parmesan.

7

Roll slices of Swiss cheese around slices of smoked turkey spread with guacamole. Secure with toothpicks.

8

Buy a jar of marinated artichoke hearts, roasted red peppers, and some good marinated olives. Arrange them all on a platter with some chunks of real Parmesan (or Manchego or Gruyère) and thin slices of nice ham.

9

Place 4 ounces of fresh goat cheese in a crock or small glass baking dish. Add some chopped garlic, fresh herbs (if you have any), a drizzle of olive oil, and lots of black pepper. Bake until the cheese is bubbling and serve with warm crusty bread.

10

Stuff Peppadew peppers with tiny balls of mozzarella, called boccoccini.

11

Thread hunks of watermelon, cherry tomatoes, pieces of fresh mozzarella, and leaves of basil on wooden skewers.

12

Peel a mango and cut it into spears. Top with fresh lime juice and chili powder.

13

Wrap slices of melon or cantaloupe with good prosciutto or Spanish ham.

14

Lay out slices of prosciutto or other thinly sliced ham. Mix chopped olives and sundried tomatoes with fresh ricotta, then place a spoonful into the center of the prosciutto slices. Wrap like a burrito.

Artichoke Dip

 

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Artichoke Dip

 

270 calories, 10 g fat (2.5 g saturated), 520 mg sodium

1,040 calories, 85 g fat (39 g saturated), 3,320 mg sodium

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770 calories and $5.92!

Artichoke Dip

This classic dip is normally hijacked by a roguish team of full-fat mayo and cream cheese; somewhere, hidden within, lie token amounts of spinach and artichoke. Here, we turn that ratio on its head, plus use a flavorful olive oil–based mayo to cut calories and boost nutrition. Chiles bring some extra heat to the equation, while toasted wheat pitas work as super scoopers. Overall, this reimagined appetizer packs an amazing 14 grams of fiber.

You’ll Need:

4 large whole-wheat pitas

½ Tbsp butter

1 onion, finely chopped

3 cloves garlic, finely chopped

1 jar (12 oz) artichoke hearts in water, drained and chopped

1 box (16 oz) chopped frozen spinach, thawed

1 can (4 oz) roasted green chiles, drained and chopped

2 Tbsp olive oil mayonnaise (made by both Kraft and Hellmann’s)

2 Tbsp whipped cream cheese •

Juice of 1 lemon

Salt and black pepper to taste

• Whipped cream cheese has air beaten into it, making it lighter and easier to spread.

How to Make It:

• Cut the pitas into 6 to 8 wedges each and separate the layers. Spread on 2 baking sheets and bake at 400°F for 5 minutes or until crisp.

• Heat the butter in a large skillet or sauté pan over medium heat. Add the onion and garlic and cook for 5 minutes or until softened. Add the artichokes, spinach, chiles, mayonnaise, cream cheese, and lemon juice. Cook, stirring often, for 5 minutes or until hot. Season with salt and pepper. Serve with the pita wedges.

Makes 4 servings / Cost per serving: $2.07

Fresh spinach generally runs about $3 a bunch, and because spinach is made up of around 90 percent water, it cooks down to nothing as soon as it touches the pan. Frozen spinach not only costs less than half as much as fresh, but because it’s precooked, it yields significantly more actual spinach. Always keep a box in the freezer for this and other recipes that call for cooked spinach.

Teriyaki Scallops Wrapped in Bacon

 

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Teriyaki Scallops Wrapped in Bacon

 

110 calories, 5 g fat (1.5 g saturated), 650 mg sodium

580 calories, 35 g fat (5 g saturated), 1,880 mg sodium

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470 calories and $5.71!

Teriyaki Scallops Wrapped in Bacon

It’s a shame that restaurants ignore lean protein like shrimp and scallops in favor of potato skins and fried cheese. What’s not to love about a meaty, sweet sea scallop glazed in teriyaki and wrapped in crispy bacon? How about the fact that this one dish will cost you fewer calories than two pieces of wheat toast? Or that it takes about 15 minutes to prepare?

You’ll Need:

8 large sea scallops •

¼ cup teriyaki marinade

4–8 strips of bacon ••

• Buy “dry” scallops whenever possible, which are wild and natural. “Wet” scallops have been soaked in preservative solution, which decreases quality and increases weight (i.e., cost).

•• Thin bacon is best here, since it will crisp up quicker, keeping your scallops from overcooking.

How to Make It:

• Toss the scallops with enough teriyaki marinade to cover and marinate for 30 minutes in the refrigerator.

• Preheat the broiler. Wrap each scallop with just enough bacon to wrap around fully without overlapping (it’s best to stretch the bacon fairly thin—it will crisp up easier that way).

• Thread a toothpick through the bacon and scallop to secure. Brush with a bit more of the teriyaki marinade, then place in the oven 6" beneath the broiler. Cook for 10 to 12 minutes, until the scallops are firm and the bacon is fully cooked.

Makes 4 servings / Cost per serving: $3.28

Soy Vay Veri Veri Teriyaki

We’re all for making meals from scratch, but there are certain ingredients that don’t justify the effort—especially when perfectly excellent, economical versions of them are waiting for you in the grocery aisle. Unlike most bottled marinades, Soy Vay’s teriyaki products aren’t overloaded with sugar or salt; they contain just simple ingredients like soy, fresh ginger, garlic, and sesame seeds. Try some on salmon, chicken, pork, or steak. Just remember, the thicker the cut of meat, the longer it needs to soak.

Fiery Buffalo Wings

 

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Fiery Buffalo Wings

 

310 calories, 21 g fat (6 g saturated), 680 mg sodium

1,010 calories

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700 calories and $8.44!

Fiery Buffalo Wings

Americans consume millions of pounds of Buffalo wings each year. Besides being messy, those wings all share one thing: an extended stay in the deep fryer. This method takes an already fatty cut of chicken and doubles the calories. Grilling or oven-roasting your wings, on the other hand, cuts fat significantly; it’s also easier, cheaper (no quart of oil for frying), and (especially on the grill) tastier.

You’ll Need:

2 lb chicken wings (preferably a mix of wing segments and drummettes)

1 tsp salt

1 tsp black pepper

1 tsp chili powder

2 Tbsp butter

2 Tbsp hot sauce (Frank’s Red Hot is best) •

Juice of 1 lemon

1 cup plain Greek-style yogurt (we like Fage 2%)

2 Tbsp crumbled blue cheese

Salt and black pepper to taste

Celery sticks (optional)

• Want Asian-style wings? Simply sub in ¼ cup teriyaki sauce for the hot sauce and follow the rest of the recipe.

How to Make It:

• Preheat the oven to 450°F. Toss the chicken with the salt, pepper, and chili powder and arrange on a baking sheet. Roast until the skin is lightly blistered and the meat is cooked all the way through, about 15 minutes.

• Melt the butter in a large nonstick skillet or sauté pan and add the hot sauce and half of the lemon juice. Remove the wings from the oven and add directly to the hot pan, tossing to thoroughly coat every piece in the sauce.

• Mix the yogurt, blue cheese, and remaining lemon juice. Season with salt and pepper. Serve the wings and the celery (if using) with the blue cheese sauce on the side for dipping.

Makes 8 appetizer servings / Cost per serving: $1.55

Chicken wings have a high fat-to-meat ratio, and although much of that fat is of the same heart-healthy variety you find in olive oil, the calories still add up quickly. To make this dish extra lean, apply the exact same treatment to boneless, skinless chicken tenders, or even peeled and deveined shrimp. Cook them in the oven or on a grill until firm, then toss briefly in the pan with the same hot sauce–spiked butter. You’ll cut the calories in half and the fat by about 75 percent.

Crispy Quesadillas with Guacamole

 

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Crispy Quesadillas with Guacamole

 

310 calories, 16 g fat (5 g saturated), 730 mg sodium

1,480 calories, 96 g fat (35 g saturated), 3,510 mg sodium

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1,170 calories and $5.88!

Crispy Quesadillas with Guacamole

Next to nachos, quesadillas are the most perilous food to be found on a Mexican restaurant menu. Overstuffed with cheese and teeming with greasy toppings, quesadillas are all but guaranteed to pack quadruple-digit calories. Tussle with Chili’s rendition and you’ll take in 35 bacon strips’ worth of saturated fat. Our quesadilla reverses the cheese-to-filling ratio, going long on the nutrient-dense vegetables and using just enough chorizo and cheese to make it feel like an indulgence.

You’ll Need:

½ Tbsp canola oil

4 oz chorizo, casing removed

1 small red onion, sliced

4 oz white button mushrooms, stems removed, sliced

1 large poblano pepper, seeded, sliced into thin strips

Salt and black pepper to taste

1½ cups shredded Monterey Jack cheese

4 medium whole-wheat tortillas

Guacamole

How to Make It:

• Heat a large skillet or sauté pan over medium-high heat. Add the oil and chorizo; cook until browned, using a wooden spoon to break up the meat into smaller pieces. Remove from the pan and drain all but a thin film of the fat. Return to the heat and add the onion, mushrooms, and pepper; sauté, stirring occasionally, until the vegetables are brown—5 to 7 minutes. Season with salt and pepper.

• Divide the cheese between 2 tortillas and top each with half of the vegetable mixture. Top with the remaining tortillas.

• Heat a large cast-iron skillet over medium heat. Spray the pan with nonstick cooking spray and cook each quesadilla individually, until the tortillas are brown and crispy and the cheese is fully melted. Cut into 4 or 6 wedges and serve with the guacamole.

Makes 4 servings / Cost per serving: $3.11

Individually toasting the quesadillas in a cast-iron skillet yields the crispest, tastiest results imaginable. But if you’re making a round for the whole family and want to save time, try the broiler or even the grill (which adds delicious smoky notes to the quesadilla). Simply preheat either, assemble all of your quesadillas, and cook 6" under the broiler or directly on the grill grates for 3 to 4 minutes on one side. Carefully flip, then continue cooking for another 3 to 4 minutes, until toasted on the outside and melted in the middle.

Sliders, 2 Ways

 

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Sliders, 2 Ways

 

320 calories, 18 g fat (7 g saturated) 400 mg sodium, (average of both)

1,268 calories, 79 g fat, 75 g carbohydrates

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968 calories and $6.90! (on average)

Sliders, 2 Ways

Unless it’s dessert, never order anything on a restaurant menu with the word “mini” in it. Sounds counterintuitive, but so-called mini bites come with maximum fat saturation. These tasty burger bites, however, deliver huge flavor for a truly mini caloric price tag.

Mushroom–Blue Cheese Sliders

You’ll Need:

2 tsp olive oil

1 clove garlic, minced

1½ cups sliced mushrooms

Salt and black pepper to taste

½ lb ground sirloin

2 Tbsp steak sauce

¼ cup crumbled blue cheese

4 small soft rolls, about 2" in diameter (Martin’s mini potato rolls are perfect for the job)

How to Make It:

• Heat a cast-iron skillet or sauté pan over medium heat. Add the oil and garlic and sauté for 60 seconds, until fragrant but not brown. Add the mushrooms and sauté for 2 to 3 minutes, until the mushrooms are nicely caramelized. Season with salt and pepper.

• Heat a grill pan or cast-iron skillet over medium heat. Season the sirloin with salt and pepper; form into 4 patties, being careful not to overwork the meat (which will create dense, chewy patties). Brush each patty with steak sauce. When the pan is hot, add the burgers and cook for 3 minutes on the first side, then flip. Add the blue cheese crumbles to the cooked side and continue grilling for another 2 to 3 minutes, until the patties are firm and the cheese has begun to melt.

• Remove the burgers. While the pan is still hot, toast the rolls. Brush them with a bit more steak sauce if you like, then top each with a burger and mushrooms.

Makes 4 appetizer servings or 2 meal servings / Cost per serving: $1.17

Chipotle-Bacon Sliders

You’ll Need:

2 Tbsp mayonnaise

1 Tbsp chipotle pepper

½ lb ground sirloin

Salt and black pepper to taste

½ oz shredded sharp Cheddar cheese

4 small soft rolls, about 2" in diameter

4 strips cooked bacon

Caramelized Onions

How to Make It:

• Mix the mayo and chipotle pepper. Prepare and cook the burgers as described above, omitting the steak sauce and subbing cheddar for the blue cheese. Spread the rolls with a bit of the mayo mixture, then top with the burgers, bacon, and caramelized onions.

Makes 4 appetizer servings or 2 meal servings/Cost per serving: $3.01

Crab Cakes with Mango-Avocado Salsa

 

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Crab Cakes with Mango-Avocado Salsa

 

240 calories, 3.5 g fat (0.5 g saturated), 800 mg sodium

1,037 calories

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797 calories and $7.41!

Crab Cakes with Mango-Avocado Salsa

In the skilled hands of a four-star chef or a seafaring Maryland man, the goal of a crab cake is simple: Use just enough ingredients to build flavor and bind the cakes, but never at the expense of the crab itself. The goal of the corporate cook is quite different: Make an inexpensive crab cake that will hold together under duress and leave them wanting more. That’s why mayo and a deep fryer are invariably part of the process. Our cakes take the former route.

You’ll Need:

1 can (16 oz) jumbo lump crab meat

2 Tbsp minced jalapeño

2 scallions, chopped

½ cup minced red bell pepper

1 egg, lightly beaten

2 tsp Dijon mustard

Juice of 1 lemon

¼ tsp Old Bay seasoning

½ tsp salt

¾ cup bread crumbs

Mango-Avocado Salsa •

• Don’t love mangoes? Improvise a healthy tartar by mixing equal parts mayo and plain yogurt with chopped pickles, capers, and fresh lemon juice.

How to Make It:

• Preheat the oven to 425°F.

• Gently mix everything but ½ cup of the bread crumbs. Using your hands, loosely form the crab mixture into 8 patties.

• Spread the remaining bread crumbs on a plate and roll each crab cake over the crumbs to lightly and evenly coat. As the cakes are formed, place them on a nonstick baking sheet or in a baking dish coated with nonstick cooking spray. If the patties are misshaped, use the palm of your hand to press them down into an evenly shaped disk, the size of a small hockey puck.

• Bake until golden brown on the outside, 12 to 15 minutes. Serve with a scoop of Mango Salsa.

Makes 4 servings / Cost per serving: $3.38

Crab—even canned crab—can be one of the most expensive ingredients in the supermarket, making crab cakes a fairly pricey endeavor. If you want to lighten the blow to the wallet, buy the regular (i.e., nonlump) canned stuff, which is considerably more affordable. Better yet, sub in a pound of fresh shrimp for the crab. Simply pulse the peeled and deveined shrimp a few times in the food processor, then follow the rest of the recipe. You’ll save about 2 bucks a serving.

Nachos with Chicken & Black Beans

 

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Nachos with Chicken & Black Beans

 

330 calories, 12 g fat (6 g saturated), 500 mg sodium

2,020 calories, 110 g fat (41 g saturated), 2,980 mg sodium

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1,690 calories and $4.94!

Nachos with Chicken & Black Beans

We’ve never found a nacho worth recommending in the restaurant world. The sad truth is that the tortilla chips are rendered a helpless vessel for thousands of calories of cheese, sour cream, and oily ground beef. And besides, who wants to dig through soggy nacho detritus in search of a chip crisp enough to bring from plate to mouth? This version ensures that every chip is evenly covered with protein-packed chicken and fiber-rich beans, plus enough salsa and lime-spiked sour cream to keep your mouth watering.

You’ll Need:

6 oz tortilla chips (round chips are preferable)

1 can (16 oz) black beans, rinsed and drained •

1½ cups shredded Monterey Jack cheese

½ red onion, diced

Juice of 2 limes

½ cup light sour cream

Chopped cilantro

Salsa (either fresh, or your favorite bottled salsa)

Pickled Jalapeños

• Want to boost fiber and lower the calorie content? Garden of Eatin’ Black Bean are the best tortilla chips in America.

How to Make It:

• Preheat the oven to 425°F. Arrange the chips in a single layer on a large baking sheet. Spoon the beans evenly over the chips, then top with the cheese, chicken, and onion. Bake for 15 to 20 minutes, until the cheese is fully melted and bubbling. Remove.

• Combine the lime juice, sour cream, and cilantro. Spoon over the nachos. Top with the salsa and jalapeños.

Makes 6 appetizer servings / Cost per serving: $2.65

Nacho architecture

Don’t you hate how your nachos arrive covered in copious amounts of cheese and greasy add-ons, only to find the toppings all but disappear as you work through the layers? The secret to a great nacho is balance. Put too much on and that little chip grows soggy and overburdened. Add too little and they’re not really nachos, are they? To hit the sweet spot, spread a single layer of chips (the bigger, the better) on a baking sheet. Start with beans, followed by cheese, meats, and vegetables. Save all cold toppings (guac, salsa, etc.) for after the nachos emerge from the oven.

Tuna Satay Skewers

 

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Tuna Satay Skewers

 

300 calories, 8 g fat (2 g saturated), 270 mg sodium

1,750 calories, 58 g saturated fat, 1,300 mg sodium

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1,450 calories and $18.63!

Tuna Satay Skewers

Appetizer sections are home to the densest caloric concentrations on America’s menus. It’s hard to find anything in the starters section that hasn’t touched the deep fryer or isn’t built entirely out of refined carbs and cheap fat. What you really want to start your meal with is a big dose of protein: Not only does it get your metabolism firing, protein also keeps your belly full, which helps ward off overeating later in the meal. Luckily, these grilled tuna skewers are nearly pure protein.

You’ll Need:

½ Tbsp peanut or vegetable oil

1 Tbsp minced fresh ginger •

1 clove garlic, minced

2 Tbsp peanut butter

1 cup light coconut milk

½ Tbsp low-sodium soy sauce

Juice of 1 lime

1 tsp sriracha or other hot sauce

1 lb ahi tuna, cut into 8 long pieces

• Even easier than mincing ginger is shredding it on a cheese grater.

How to Make It:

• Soak 8 wooden skewers in cold water for at least 20 minutes.

• Heat the oil in a medium saucepan over medium heat. Cook the ginger and garlic until lightly toasted, about 1 minute. Add the peanut butter, coconut milk, and soy sauce. Simmer on low heat for 10 minutes. Add the lime juice and sriracha and remove from the heat.

• Heat a grill or stovetop grill pan until hot. Thread each piece of tuna onto a skewer and brush all over with the sauce. Cook for 2 minutes per side, until charred on the outside but still pink in the center. Serve the skewers with the remaining sauce.

Makes 4 servings / Cost per serving: $3.32

Find yourself with more peanut sauce than you need for the tuna? Perfect. It will keep in the fridge for up to 3 days and is perfect for quick stir-fries on busy weeknights. Heat a wok or sauté pan over high heat; sauté chicken, beef, or pork with broccoli, asparagus, bell peppers, and onions. When the produce and protein are almost fully cooked, dump in the peanut sauce, along with a splash of water or chicken broth to thin it out. Cook for 2 to 3 minutes more. Serve sprinkled with crushed peanuts and accompanied by lime wedges.

Bruschetta, 2 Ways

 

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Bruschetta, 2 Ways

 

240 calories, 7 g fat (2 g saturated), 410 mg sodium

1,119 calories

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879 calories and $4.12!

Bruschetta, 2 Ways

Bruschetta, the Italians’ answer to chips and salsa, can make a perfectly healthy beginning to a meal. That’s why it’s especially shocking to see that restaurants like Carrabba’s can turn a simple creation into a full-blown caloric calamity. Start your meal with something like this and you can forget about the rest of dinner (and breakfast the next morning).

You’ll Need:

1 baguette, cut on the diagonal into ½" slices

TOMATO-BASIL

2 large tomatoes, seeded and chopped

2 cloves garlic, minced •

½ cup chopped fresh basil

1 Tbsp olive oil

Salt and black pepper to taste

• Italians don’t love raw garlic, so instead they simply cut a clove in half and rub it across the toasted bread. Feel free to follow suit.

PEPPERONATA

½ cup part-skim ricotta

2 cups Pepperonata, warmed •

• Make a big batch and save the leftovers to stuff into an omelet or scatter across sandwiches and pizza.

How to Make It:

• Preheat the oven to 450°F. Place the baguette slices on a baking sheet and bake until light brown (but still soft in the middle).

• While the bread bakes, mix the tomatoes, garlic, basil, and olive oil. Season to taste with salt and pepper.

• Remove the bread from the oven and arrange on a large serving plate or individual plates. Top half with the tomato mixture. Slather the other half with the ricotta, then top with a small scoop of the peppers.

Makes 4 appetizer servings / Cost per serving: $3.38

These five flavor combinations also make beautiful bruschetta.

• Canned chickpeas sautéed with tomatoes and diced jalapeno

• Jarred tapenade (garlicky olive paste) and feta

• Sautéed Spinach and shaved Parmesan

• Canned white beans sautéed with jarred artichoke hearts

• Pan-Roasted Mushrooms

Chicken Fingers with Chipotle-Honey

 

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Chicken Fingers with Chipotle-Honey

 

250 calories, 1.5 g fat (0 g saturated), 350 mg sodium

1,930 calories, 108 g fat (17 g saturated), 4,390 mg sodium

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1,680 calories and $6.99!

Chicken Fingers with Chipotle-Honey

Whether shaped like nuggets, stars, crowns, or fingers, deep-fried chicken bites do a major disservice to one of the planet’s best sources of protein. Let the restaurant coat it in one of their special sauces and you could be downing nearly a full day’s worth of calories on a food designed for children. In fact, Chili’s popular Crispers pack in more calories than a dozen Fresco Beef Tacos from Taco Bell and more sodium than 24 small bags of Lay’s potato chips. Make the switch to this oven-fried version once a week and you’ll shed 25 pounds (and cut out 210,080 milligrams of sodium) in a year.

You’ll Need:

1 lb boneless, skinless chicken tenders

Salt and black pepper to taste

3 egg whites, lightly beaten

2 cups panko bread crumbs

2 Tbsp Dijon mustard

1 tsp chipotle pepper puree •

1 Tbsp honey

• This dish is perfect for chicken finger-loving kids. Just be sure to cut the chiles from the sauce.

How to Make It:

• Preheat the oven to 450°F. Season the chicken with salt and pepper. Place the egg whites in a shallow bowl. Place the crumbs on a plate and season those, too. Dip the chicken tenders into the egg, then toss in the crumbs, being sure to coat fully.

• Place the breaded chicken pieces on a baking sheet coated with nonstick cooking spray and bake for 10 to 12 minutes, until the crumbs have browned and the chicken is firm.

• Combine the mustard, chipotle, and honey in a large bowl. Toss the cooked chicken tenders in the mixture so they are all evenly coated with the spicy-sweet sauce.

Makes 4 servings / Cost per serving: $2.00

Panko bread crumbs

Most oven-fried foods lack the satisfying crunch that comes with a long soak in bubbling fat. But trade in your blue canister of flavorless bread crumbs for this Japanese variety and you’ll have the delicious crust of fried chicken without all the calories. Panko bread crumbs are coarse and flat, which provides an enduringly crunchy crust on any food they coat. Find a box in the international section of your supermarket or score them online at asianfoodgrocer.com.

Melted Brie with Vegetables

 

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Melted Brie with Vegetables

 

310 calories, 10 g fat (5 g saturated), 610 mg sodium

970 calories

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660 calories and $2.05!

Melted Brie with Vegetables

To love the taste of melted cheese is to be an American. But the concept of breading sticks of cheese and dropping them into hot fat is an exercise in excess that we simply can’t get behind. If cheese is the focus, surround it with a strong supporting cast. Brie is the unquestionable star here, but the sautéed vegetables add plenty of vital substance.

You’ll Need:

1 wedge (6 oz) very cold brie (do not remove rind)

½ Tbsp olive oil

1 red onion, sliced

1 red bell pepper, sliced

1 ripe but firm pear, peeled and sliced •

1 medium zucchini, halved lengthwise and sliced

½ cup dry white wine

Fresh thyme leaves (optional)

Salt and black pepper to taste

12 slices baguette, toasted

• The pear may seem out of place with the slew of vegetables, but the sweetness is a perfect match.

How to Make It:

• Preheat the oven to 325°F. Place the brie wedge in the center of a large sheet of foil. Fold the foil over the brie, leaving some air space between the top of the wedge and the foil. Seal the edges to create a packet. Place the brie on a baking sheet and bake for 10 to 12 minutes, until very soft and oozing but not completely melted.

• Meanwhile, heat the oil in a large skillet or sauté pan over medium heat. Cook the onion and pepper until soft and lightly caramelized, about 5 minutes, then add the pear and zucchini and cook for another 3 minutes. Pour in the wine and add the thyme (if using); cook until most of the liquid has evaporated, 2 to 3 minutes. Season with salt and pepper.

• Transfer the vegetables to a large serving platter. Remove the hot, oozing brie from the packet and dump directly on top of the vegetables. Surround with the toasted baguette.

Makes 6 appetizer servings / Cost per serving: $2.94

Sautéeing vegetables

To get vegetables right every time take the following steps: First, cut everything to a similar size and shape. Next, stagger vegetables based on their cooking time, starting with firm veggies like peppers and carrots and ending with quick-cooking items like zucchini and peas. Finally, season at the right time. Salt early and vegetables give off liquid and create steam for a soft cook. If you’re looking for caramelization, salt at the last second.

Chicken Pot Stickers

 

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Chicken Pot Stickers

 

200 calories, 9 g fat (2 g saturated), 520 mg sodium

830 calories

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630 calories and $3.57!

Chicken Pot Stickers

If you see these little Chinese dumplings on a menu, order them; even in their worst iteration (like the oily pan-fried version from T.G.I. Friday’s), they trump 90 percent of the other items in the appetizer section. Luckily, making them at home is a 10-minute project and allows you to cut calories and boost nutrition by spiking the dish with mushrooms and snap peas. This works great as an appetizer for four, or you can cut the recipe down and make it a lean mean meal for one.

You’ll Need:

24 frozen pot stickers (chicken, pork, or vegetable)

1 Tbsp sesame or peanut oil

4 oz mushrooms (preferably shiitake), stems removed, sliced

2 cups sugar snap or snow peas, tough ends removed

1 Tbsp soy sauce

1 Tbsp rice wine vinegar

Sriracha to taste

Sesame seeds (optional) •

Sliced scallions (optional)

• Sesame seeds are a top source of magnesium, which help reduce stress and fight high blood pressure.

How to Make It:

• Bring a large pot of water to a boil. Drop in the pot stickers and cook for a few minutes until tender but not gummy. Drain.

• Heat the oil a large nonstick skillet or sauté pan over medium heat. Add the mushrooms and cook for 2 to 3 minutes, until lightly browned. Add the cooked pot stickers to the pan and cook, undisturbed, until crispy and brown on the bottom, about 2 to 3 minutes per side. In the last minute of cooking, toss in the snap peas and warm through.

• Remove from the heat, stir in the soy sauce, vinegar, and sriracha. Divide among 4 bowls and garnish with sesame seeds and scallions (if using).

Makes 4 servings / Cost per serving: $3.92

Frozen pot stickers

You could go through the trouble of rolling out dough, making the filling, and pinching these little pockets of joy together by hand, but why bother when the frozen variety is perfectly delicious and usually quite healthy? Keep a bag or two on hand for quick weeknight dinners (either steamed or boiled, then pan-fried with fresh vegetables) or crowd-pleasing starters for your next dinner party. Our favorite version hails from Trader Joe’s, but most markets carry a reliable rendition.

Mini Pizzas, 3 Ways

 

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Mini Pizzas, 3 Ways

 

193 calories, 8 g fat (4 g saturated), 563 mg sodium (average of all)

2,310 calories, 165 g fat (54 g saturated), 4,920 mg sodium

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2,117 calories and $8.63 (on average)

Mini Pizzas, 3 Ways

Personal pies are the bane of the pizza experience. Many pizza joints load individual pizzas with more than a day’s worth of fat and sodium (and in the case of this Uno bomb, more than 2 days’ worth of each). English muffins come with built-in portion control so no matter how lavishly you adorn them, you won’t break the 400-calorie barrier.

Tomato Sauce

You’ll Need:

1 can (14 oz) whole peeled tomatoes

½ tsp kosher salt

½ Tbsp olive oil

3–4 turns of a black-pepper mill

How to Make It:

• Combine the ingredients in a food processor or blender and pulse briefly until blended but still slightly chunky.

Hawaiian

You’ll Need:

¼ cup Tomato Sauce

2 English muffins, split

1 cup shredded mozzarella

2 slices deli ham, cut into strips

½ cup pineapple chunks

16 slices Pickled Jalapeños

How to Make It:

• Preheat the oven to 425°F. Spread the sauce among the 4 muffin halves, then top with cheese, ham, pineapple, and jalapeños. Place on a baking sheet and bake for 15 to 20 minutes, until the cheese is melted and bubbling and the bottoms of the English muffins are slightly crisp.

Pesto–Goat Cheese

You’ll Need:

2 Tbsp basil pesto

2 English muffins, split

4 Tbsp goat cheese

2 Tbsp chopped green or kalamata olives

Red onion slices

4 bottled or canned artichoke hearts, quartered

How to Make It:

• Preheat the oven to 425°F. Divide the pesto among the 4 muffin halves, then top with the remaining ingredients. Place on a baking sheet and bake for 15 to 20 minutes, until the cheese is melted and the bottoms of the English muffins are slightly crisp.

Sausage and Pepper

You’ll Need:

¼ cup Tomato Sauce

2 English muffins, split

1 cup shredded mozzarella

Cooked chicken sausage, sliced (Al Fresco and Bruce Aidell both make excellent products)

Pepperonata or ¼ cup roasted red peppers

Red pepper flakes

Fresh basil leaves

How to Make It:

• Preheat the oven to 425°F. Divide the sauce among the 4 muffin halves, then top with the cheese, sausage, and peppers; season with the pepper flakes. Place on a baking sheet and bake for 15 to 20 minutes, until the cheese is melted and bubbling and the bottoms of the English muffins are slightly crisp. Garnish with the basil.

Each recipe makes 4 appetizer servings / Average cost per serving: $1.87

Spicy Potato Skins

 

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Spicy Potato Skins

 

310 calories, 11 g fat (5 g saturated), 490 mg sodium

1,310 calories

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1,000 calories and $5.41!

Spicy Potato Skins

In 1974, T.G.I. Friday’s gave birth to the potato skin. That timeworn combination of potato, Cheddar, and bacon has since made its rounds across the menus of America, infiltrating nearly every pocket of this country with hypercaloric, frighteningly fatty facsimiles. We’ll take this version—true to the original but with a few delicious twists—any day.

You’ll Need:

4 small russet potatoes

Olive oil

Salt and black pepper to taste

1 cup 2% milk

2 Tbsp butter

½ cup shredded sharp Cheddar cheese, plus more for garnish

4 scallions, chopped, plus more for garnish

½ Tbsp minced chipotle pepper

¼ cup sour cream

6 strips bacon, cooked and crumbled

Pickled Jalapeños, optional

How to Make It:

• Preheat the oven to 400°F. Rub the potatoes with a bit of olive oil and lightly salt the skins. Bake for 35 to 40 minutes, until tender.

• Cut the potatoes in half and, when cool enough to handle, carefully scoop out the warm flesh into a bowl (leave a thin layer of potato intact around the skin to help prevent it from tearing). Add the milk, butter, cheese, and scallions and stir with a wooden spoon until smooth. Season with salt and pepper.

• Preheat the broiler. Carefully scoop the mashed potatoes into the hollowed-out potato halves. Top with a bit of extra cheese and place under the broiler until the tops are brown and crispy, 3 to 5 minutes.

• Mix the chipotle with the sour cream and place a dollop on top of each cooked potato. Finish each with a bit of crumbled bacon and jalapeños.

Makes 4 servings / Cost per serving: $1.28

Truth be told, while these potato skins are a vast improvement on the kind offered by Friday’s and their ilk, you could make some improvements by folding any of dozens of different vegetables and healthy flavor additions into the formula outlined here. Simply replace the bacon, Cheddar, and sour cream with the following:

• Steamed broccoli and Parmesan

• Sundried tomatoes, chopped olives, artichoke hearts, and pesto

• Caramelized onions and goat cheese

• Chicken, asparagus, and roasted red peppers