CHAPTER SIX
Snacks
PEANUT BUTTER AND BANANA ROLL-UPS
OPEN-FACED PEAR, PEANUT BUTTER, AND CREAM CHEESE SANDWICHES
BLUE CHEESE–STUFFED FIGS WITH PROSCIUTTO
Chai Smoothie
SERVES 1
246 CALORIES PER SERVING
TOTAL PREPARATION TIME: 40 MINUTES
Chai tea is a mix of black tea, cinnamon, cardamom, black pepper, and other spices. It originated in India, but is now so popular it can be found in most grocery stores.
½ CUP BOILING WATER
¼ CUP SUGAR
4 CHAI TEA BAGS
2 CUPS ICE
½ CUP 1-PERCENT MILK
1. In a small bowl, combine boiling water, sugar, and chai tea bags. Cover and steep 5 minutes. Discard tea bags, then refrigerate tea for 30 minutes or until thoroughly chilled.
2. Place tea, ice, and milk in a blender and process until smooth. Serve immediately.
Citrus Yogurt Parfait
SERVES 4
180 CALORIES PER SERVING
TOTAL PREPARATION TIME: 5 MINUTES
Greek yogurt is full of protein and makes for a super filling snack. Go with the plain variety and add your own flavors to avoid the extra sugars that come in some yogurts. A good rule of thumb is to choose something sweet, something fruity, and something crunchy. This recipe uses honey, clementines, and pistachios.
3 CUPS PLAIN NONFAT GREEK YOGURT
1 TEASPOON VANILLA EXTRACT
4 TEASPOONS HONEY
28 CLEMENTINE SEGMENTS
¼ CUP SHELLED UNSALTED DRY-ROASTED CHOPPED PISTACHIOS
1. In a medium bowl, combine yogurt and vanilla. Spoon ⅓ cup of yogurt into each of 4 parfait glasses. Top with ½ teaspoon honey, 5 clementine segments, and ½ tablespoon pistachios.
2. Top each parfait with a quarter of remaining yogurt, ½ teaspoon honey, 2 clementine segments, and ½ tablespoon pistachios.
Cinnamon-Sugar Crisps
SERVES 4
89 CALORIES PER SERVING
TOTAL PREPARATION TIME: 20 MINUTES
These chips are surprisingly crunchy and satisfying even though they don’t contain oil or butter. Watch them carefully as they bake, since they can easily get burned around the edges.
1 TABLESPOON SUGAR
¼ TEASPOON GROUND CINNAMON
TWO 8-INCH FLOUR TORTILLAS
1 TABLESPOON WATER
1. Preheat oven to 350°F.
2. In a small bowl, combine sugar and cinnamon. Lightly brush both sides of tortillas with water and sprinkle each side with the cinnamon-sugar mixture. Cut each tortilla into 12 wedges and arrange in a single layer on a cookie sheet. Bake 15 minutes or until crisp. Let cookies cool on a wire rack before serving.
Plantain Chips
SERVES 4
190 CALORIES PER SERVING
TOTAL PREPARATION TIME: 9 MINUTES
Plantains may look like large bananas, but they have to be cooked before you eat them. They can also be a bit tough to peel, so use a sharp knife and be careful. They contain vitamins A and C, along with other nutrients.
1 TABLESPOON OLIVE OIL
2 PLANTAINS, PEELED AND CUT INTO ¼-INCH DIAGONAL SLICES
¼ TEASPOON SALT
⅛ TEASPOON GROUND RED PEPPER
In a large nonstick skillet, heat oil over medium heat. Add plantain slices and cook 3 minutes on each side or until brown and crispy. Remove from pan and sprinkle with salt and pepper before serving.
Glazed Dried Fruit and Nuts
SERVES 4
388 CALORIES PER SERVING
TOTAL PREPARATION TIME: 15 MINUTES
Think of this as trail mix kicked up a notch. Use whatever kinds of nuts, seeds, and dried fruit you like—it’s completely customizable based on your preferences. Buy the nuts pre-chopped to save on prep time.
COOKING SPRAY
1 TEASPOON UNSALTED BUTTER
¼ CUP HONEY
¼ CUP SLIVERED ALMONDS
¼ CUP CHOPPED HAZELNUTS
¼ CUP CHOPPED PECANS
¼ CUP SUNFLOWER SEEDS
½ TEASPOON GROUND CINNAMON
¼ TEASPOON SALT
¼ TEASPOON GROUND CARDAMOM
DASH OF GROUND CLOVES
1 CUP RAISINS
1. Line a baking sheet with parchment paper or foil. Coat it with cooking spray and set aside.
2. In a large nonstick skillet, heat butter over medium-high heat. Stir in honey and cook 2 minutes or until it starts to bubble around the edges. Add almonds, hazelnuts, pecans, sunflower seeds, cinnamon, salt, cardamom, and cloves. Cook over medium heat for 8 minutes or until nuts turn golden, stirring frequently. Add raisins, spread onto baking sheet, and cool completely before serving.
Sweet and Spicy Roasted Nuts
SERVES 4
180 CALORIES PER SERVING
TOTAL PREPARATION TIME: 23 MINUTES
Roasted nuts are nothing new, but these shine with Indian spices like cardamom and cloves. Nuts are a great snack because they have protein and heart-healthy unsaturated fat, meaning they’ll keep you full until your next meal. Like things a little spicier? Add some ground red pepper to the mix.
1½ TEASPOONS PACKED BROWN SUGAR
1½ TEASPOONS HONEY
1 TEASPOON CANOLA OIL
¾ TEASPOON GROUND CINNAMON
⅛ TEASPOON SALT
⅛ TEASPOON GROUND CARDAMOM
⅛ TEASPOON GROUND CLOVES
DASH OF FRESHLY GROUND PEPPER
¼ CUP BLANCHED ALMONDS
¼ CUP CASHEWS
¼ CUP HAZELNUTS
1. Preheat oven to 350°F.
2. In a medium microwave-safe bowl, combine brown sugar, honey, oil, cinnamon, salt, cardamom, cloves, and pepper. Microwave for 30 seconds and stir. Add nuts to sugar mixture and toss to coat.
3. Line a baking sheet with parchment paper and spread nuts evenly. Bake for 15 minutes or until golden brown. Cool before serving.
Peanut Butter Oatmeal Balls
SERVES 4
260 CALORIES PER SERVING
TOTAL PREPARATION TIME: 25 MINUTES
These are the perfect energizing bites—they have fiber, protein, and healthy fat to keep you satisfied. If you don’t like peanuts, roll them in any other crushed nut you’d like. These are tasty at room temperature or cold from the refrigerator.
¼ CUP OLD-FASHIONED ROLLED OATS
1 TABLESPOON CHOPPED ALMONDS
1 TABLESPOON GROUND FLAXSEED
1½ TEASPOONS CHIA SEEDS
PINCH OF CINNAMON
PINCH OF SALT
1½ TABLESPOONS CREAMY PEANUT BUTTER
1 TABLESPOON HONEY
DASH OF VANILLA EXTRACT
1 TABLESPOON MINI CHOCOLATE CHIPS
½ CUP CRUSHED PEANUTS FOR COATING THE BALLS
1. In a large bowl, stir together oats, almonds, flaxseed, chia seeds, cinnamon, and salt.
2. Place the peanut butter in a microwave-safe bowl and microwave for 20 to 30 seconds or until melted; allow to cool slightly. Stir in honey and vanilla, and pour peanut butter mixture over oats. Once mixture is combined and sticking together, fold in chocolate chips.
3. Using your hands, roll dough into four balls, then roll them in the crushed peanuts.
Peanut Butter and Banana Roll-Ups
SERVES 4
367 CALORIES PER SERVING
TOTAL PREPARATION TIME: 8 MINUTES
The winning combination of peanut butter and bananas is rolled up in a whole-wheat tortilla, making a perfectly portable snack. The wheat germ can be omitted if you don’t have it, but it adds crunch, protein, and fiber.
½ CUP REDUCED-FAT PEANUT BUTTER
⅓ CUP VANILLA LOW-FAT YOGURT
2 BANANAS, SLICED
1 TABLESPOON ORANGE JUICE
FOUR 8-INCH FAT-FREE WHOLE-WHEAT TORTILLAS
2 TABLESPOONS HONEY-CRUNCH WHEAT GERM
¼ TEASPOON GROUND CINNAMON
1. In a small bowl, combine peanut butter and yogurt and stir until smooth. In another small bowl, toss bananas with orange juice.
2. Spread about 3 tablespoons of the peanut butter mixture over each tortilla, leaving ½ inch bare around the edges. Arrange about ⅓ cup banana slices in a single layer on top.
3. In a small bowl, combine wheat germ and cinnamon. Sprinkle over banana slices, roll up, and slice each into 6 pieces.
Open-Faced Pear, Peanut Butter, and Cream Cheese Sandwiches
SERVES 4
355 CALORIES PER SERVING
TOTAL PREPARATION TIME: 12 MINUTES
A perfect snack has some carbohydrates, fat, and protein. This one hits all those points and more. If you can’t find an Anjou pear, opt for an Asian pear or apple.
¼ CUP CREAM CHEESE, SOFTENED
1 TABLESPOON MAPLE SYRUP
¼ TEASPOON GROUND CINNAMON
PINCH OF SALT
4 SLICES CINNAMON-RAISIN BREAD, TOASTED
½ CUP CRUNCHY PEANUT BUTTER
1 ANJOU PEAR, THINLY SLICED
1. In a medium bowl, stir together cream cheese, maple syrup, cinnamon, and salt.
2. On each slice of bread, spread 2 tablespoons peanut butter and 1 tablespoon cream cheese mixture. Top with pear slices.
Blue Cheese–Stuffed Figs with Prosciutto
SERVES 4
263 CALORIES PER SERVING
TOTAL PREPARATION TIME: 12 MINUTES
While these could be served uncooked, the flavors are heightened when the figs are exposed to heat. Make sure the grill is at a medium-high heat—you want to crisp up the prosciutto and lightly melt the blue cheese.
½ CUP BLUE CHEESE, CUT INTO 16 CUBES
8 BLACK MISSION FIGS, HALVED
8 SLICES PROSCIUTTO, HALVED LENGTHWISE
2 TABLESPOONS OLIVE OIL
SALT AND FRESHLY GROUND PEPPER
1. Preheat grill to medium-high heat. Place a piece of blue cheese on each fig half. Wrap a piece of prosciutto around each fig half, overlapping the ends and making sure to cover the cheese.
2. Grill figs until prosciutto begins to crisp up, about 2 minutes on each side. Lightly drizzle warm figs with oil and season with salt and pepper before serving.
Cheesy Garlic Popcorn
SERVES 3
250 CALORIES PER SERVING
TOTAL PREPARATION TIME: 5 MINUTES
Popcorn is a healthy snack that can carry all sorts of different flavors. To make plain popcorn without an air popper, place kernels in a glass bowl and microwave for 4 to 5 minutes or until the popping slows.
1 TABLESPOON UNSALTED BUTTER
1 TABLESPOON OLIVE OIL
1 GARLIC CLOVE, PRESSED
½ TEASPOON DRIED THYME
¼ TEASPOON DRIED BASIL
8 CUPS PLAIN POPPED POPCORN
¾ CUP GRATED PARMESAN CHEESE
1. In a small saucepan, melt butter with the oil and garlic over medium-low heat. Cook, stirring frequently, for 1 to 2 minutes or until garlic is soft. Add thyme and basil and stir.
2. Put popcorn in a large bowl and drizzle with butter mixture while stirring with a large spoon. Once popcorn is evenly coated, add cheese and toss well.
Crunchy Mozzarella Nuggets
SERVES 4
91 CALORIES PER SERVING
TOTAL PREPARATION TIME: 10 MINUTES
Everybody loves mozzarella sticks, but the deep-fried appetizer isn’t part of a healthful diet. This version uses prepackaged string cheese and calls for baking over frying.
⅓ CUP PANKO BREAD CRUMBS
3 TABLESPOONS EGG SUBSTITUTE
THREE 1-OUNCE PART-SKIM MOZZARELLA STRING-CHEESE STICKS
COOKING SPRAY
¼ CUP LOWER-SODIUM MARINARA SAUCE FOR DIPPING
1. Preheat oven to 425°F.
2. In a medium skillet over medium heat, toast the bread crumbs for 2 minutes, stirring frequently. Place bread crumbs in a shallow dish. Pour egg substitute into another shallow dish.
3. Cut mozzarella sticks into 1-inch pieces. Working with one piece at a time, dip cheese in egg substitute and then in bread crumbs.
4. Coat a baking sheet with cooking spray and place cheese on it. Bake for 3 minutes or until cheese is softened and warmed through.
5. Microwave marinara sauce for 1 minute, stirring halfway through. Serve mozzarella pieces with the dipping sauce.
Jalapeño Poppers
SERVES 4
255 CALORIES PER SERVING
TOTAL PREPARATION TIME: 15 MINUTES
Another great appetizer or snack, jalapeño poppers can be a bit high in fat and calories when deep fried. These are baked to lighten the load. When you’re seeding the jalapeños, make sure to get rid of the ribs as well, since those can carry heat, too.
4 OUNCES CREAM CHEESE, SOFTENED
½ CUP GRATED SHARP CHEDDAR CHEESE
SALT AND FRESHLY GROUND PEPPER
6 JALAPEÑOS, HALVED, SEEDED, AND DERIBBED
1. Preheat oven to 450°F.
2. In a small bowl, mix together cream cheese and cheddar. Season with salt and pepper. Take each jalapeño half and fill with about 1 tablespoon of cheese mixture.
3. Line a baking sheet with parchment paper and place the stuffed peppers on it. Bake for 10 minutes or until cheese is browned and bubbly, rotating sheet halfway through. Let cool slightly before serving.
Nachos with Everything
SERVES 4
412 CALORIES PER SERVING
TOTAL PREPARATION TIME: 30 MINUTES
By loading up each chip with toppings instead of just piling the ingredients onto one another, you guarantee that every bite will have all the flavors represented. Using baked tortilla chips cuts down on the fat, and with all the toppings, you’ll never notice.
8 OUNCES LEAN GROUND BEEF
½ CUP CHOPPED JARRED ROASTED RED BELL PEPPERS
1 TEASPOON CHILI POWDER
½ TEASPOON DRIED OREGANO
¼ TEASPOON SALT
ONE 14.5-OUNCE CAN NO-SALT-ADDED DICED TOMATOES, UNDRAINED
1 GARLIC CLOVE, CRUSHED
COOKING SPRAY
ONE 16-OUNCE CAN FAT-FREE REFRIED BEANS WITH MILD CHILES
¼ CUP MINCED FRESH CILANTRO, DIVIDED
¼ CUP CHOPPED GREEN ONIONS, DIVIDED
26 BAKED TORTILLA CHIPS
1 CUP SHREDDED MONTEREY JACK CHEESE
3 TABLESPOONS LOW-FAT SOUR CREAM
1. Preheat oven to 375°F.
2. In a large nonstick skillet, cook meat over medium-high heat until browned, stirring to break it up, about 10 minutes. Add bell peppers, chili powder, oregano, salt, tomatoes, and garlic. Cook for 8 minutes or until thick, stirring occasionally.
3. Place another skillet coated with cooking spray over medium heat until hot. Add beans, 2 tablespoons cilantro, and 2 tablespoons green onions. Cook 2 minutes or until heated through. Place chips on a baking sheet in a single layer. Spread warm bean mixture over each chip and top with meat and cheese. Bake for 9 minutes or until cheese melts.
4. Top with sour cream, remaining cilantro, and remaining green onions; serve immediately.
Boneless Chicken Wings
SERVES 4
493 CALORIES PER SERVING
TOTAL PREPARATION TIME: 40 MINUTES
Pan-frying the chicken tenders gives them a nice crispy texture, but without all the oil that comes from deep-frying them. And instead of buffalo sauce, which is almost all butter, this vinegar-based version is much lighter. Don’t know which hot sauce to use? Frank’s RedHot is a good choice.
⅔ CUP REDUCED-FAT SOUR CREAM
½ CUP CRUMBLED BLUE CHEESE
4 TABLESPOONS WHITE VINEGAR
¾ TEASPOON CAYENNE PEPPER, DIVIDED
3 TABLESPOONS NONFAT BUTTERMILK
3 TABLESPOONS HOT SAUCE
2 POUNDS CHICKEN TENDERS
6 TABLESPOONS WHOLE-WHEAT FLOUR
6 TABLESPOONS CORNMEAL
2 TABLESPOONS CANOLA OIL
2 CUPS CARROT STICKS
2 CUPS CELERY STICKS
1. In a small bowl, whisk together sour cream, blue cheese, 1 tablespoon vinegar, and ¼ teaspoon cayenne pepper. Cover and refrigerate.
2. In a large bowl, whisk together buttermilk, 2 tablespoons hot sauce, and 2 tablespoons vinegar. Add chicken and toss to coat. Refrigerate for 10 minutes to let flavors sink in.
3. In a shallow dish, whisk together flour and cornmeal.
4. In a small bowl, whisk together remaining 1 tablespoon hot sauce and remaining 1 tablespoon vinegar.
5. Remove chicken from marinade and roll in flour mixture until evenly coated. Sprinkle both sides of chicken with remaining ½ teaspoon cayenne.
6. In a large nonstick skillet over medium heat, heat 1 tablespoon oil. Add half the chicken pieces and cook until golden brown and cooked through, 3 to 4 minutes per side. Repeat with remaining 1 tablespoon of oil and chicken. Drizzle chicken with reserved hot sauce mixture and serve with sour cream dip, carrots, and celery.
