Creamy Kale and Artichoke Dip with Garlic Toasts

Who can resist dipping into a bowl of warm, creamy artichoke dip? This popular appetizer seems healthy, but it’s usually loaded with mayonnaise and cheese. This rehabbed version uses a mixture of part-skim ricotta and reduced-fat cream cheese to achieve the same creamy texture with a fraction of the fat and calories. Spinach is also swapped out in favor of kale, which has a chewier texture that can hold up to all of the moisture, as well as a nice peppery kick.

SERVES 12 (MAKES 6 CUPS)

DIP:

2 tablespoons olive oil

1 large onion, finely chopped

1 (12-ounce) bag frozen quartered artichoke hearts (about 3½ cups), thawed

½ (16-ounce) bag frozen chopped kale (about 3 cups), thawed

4 garlic cloves, minced

Juice of ½ lemon

¼ teaspoon kosher salt

¼ teaspoon red pepper flakes

½ (8-ounce) package reduced-fat cream cheese, at room temperature and cut into chunks

½ cup part-skim ricotta cheese

¾ cup finely grated Pecorino Romano or Parmesan cheese

GARLIC TOAST:

Nonstick cooking spray

1 (8-ounce) baguette, cut on the diagonal into ½-inch slices

2 garlic cloves, halved lengthwise

To make the dip, preheat the oven to 350˚F. Put a large skillet over medium-high heat and coat with the oil. When the oil is hot, add the onion and artichoke hearts. Cook and stir until the vegetables begin to soften, about 6 to 8 minutes. Add the kale. Cook and stir until it loses its moisture, 3 to 4 minutes. Stir in the garlic, lemon juice, salt, and red pepper flakes; cook until fragrant, about 2 minutes. Remove the pan from the heat.

In a mixing bowl, stir together the cream cheese, ricotta, and ½ cup of the Pecorino. Add the vegetables to the cream cheese mixture and stir until combined. Scrape the mixture into a casserole dish and top with the remaining ¼ cup of Pecorino. Bake until the dip is bubbly and the cheese is melted, about 15 minutes.

To make the garlic toasts, coat a baking pan with nonstick cooking spray. Arrange the bread slices on the pan and spray the tops with cooking spray. Bake at 350˚F for 8 to 10 minutes or until golden brown.

As soon as the toasts come out of the oven, quickly rub the cut side of the garlic over each piece once or twice.

Serve the hot dip with the garlic toasts.

Per serving: 167 calories, 7 g total fat (3 g saturated), 14 mg cholesterol, 334 mg sodium, 8 g protein, 3 g fiber, 19 g carb

Chef Tip: Kale

Kale is more popular than ever these days, and for good reason: Whether cooked or raw, it is a versatile ingredient that offers an incredible amount of nutrition for very few calories. Kale is packed with health-promoting sulfur compounds and is an excellent source of vitamins K, A, and C, as well as manganese, and is a very good source of calcium. When buying fresh kale, be sure to thoroughly wash and dry it before using.

Fresh Figs Wrapped in Prosciutto with Balsamic Glaze

It seems as though “bacon wrapped” everything is all the rage these days. One easy way to rehab a recipe that calls for bacon is to use prosciutto instead, which is sliced much thinner than bacon and contains less fat per serving. Here, sweet fresh figs are stuffed with a little blue cheese and then gently wrapped in a thin blanket of prosciutto for an elegant appetizer that will have your guests swooning. The balsamic glaze is worth the few extra minutes of prep time—it adds a real depth of flavor to this dish, and its rich color and smooth, shiny texture will make your presentation all the more seductive.

SERVES 6

FIGS:

12 fresh figs, either Black Mission or green Calimyrna (see tip, below)

1½ ounces blue cheese, crumbled into raisin-size pieces

6 thin slices prosciutto (3 ounces), cut lengthwise into 2 strips per slice

GLAZE:

½ cup balsamic vinegar

1 tablespoon honey

1 teaspoon freshly ground pepper

To make the figs, preheat the oven to 400˚F.

Cut each fig in half lengthwise and stuff a raisin-size piece of blue cheese in the center. Wrap a strip of prosciutto around the fig, covering the cheese. Place the figs, cut side up, in a baking pan. Bake for 15 minutes, until the figs are soft and the prosciutto begins to crisp.

To make the glaze, pour the vinegar and honey into a small pot and put over medium-low heat. Gently simmer until the vinegar is reduced and syrupy, about 5 minutes. Stir in the pepper.

Serve the figs drizzled with the balsamic glaze.

Per serving (4 wrapped figs): 160 calories, 4 g total fat (2 g saturated), 16 mg cholesterol, 485 mg sodium, 7 g protein, 3 g fiber, 27 g carb

Chef Tip: Figs

Fresh figs are typically available in late summer through fall, and a real treat when in season. Figs are fragile and don’t travel well, so if you see imperfect figs at the store, don’t be alarmed--as long as they’re not moldy or oozing liquid, they’re probably perfectly fine. Try to eat or cook your figs within a few days of purchasing them, and avoid storing them in the refrigerator.

Grilled Sirloin Skewers with Homemade Steak Sauce

A lot of people avoid red meat for health reasons, but in moderation, red meat isn’t such a bad thing. One of these skewers contains a whopping 28 grams of protein, for just over 200 calories. Top sirloin steak is a tender, moist cut of beef that’s low in fat and has a deep, rich flavor.

SERVES 8

STEAK SAUCE:

1 teaspoon canola oil

1 small onion, coarsely chopped

2 garlic cloves, coarsely chopped

¼ cup fresh flat-leaf parsley, coarsely chopped

½ cup no-salt-added ketchup ½ cup low-sodium vegetable broth or water

1 tablespoon Worcestershire sauce

1 tablespoon instant coffee

1 teaspoon freshly ground black pepper

SKEWERS:

2 teaspoons paprika

1 teaspoon granulated onion

1 teaspoon granulated garlic

½ teaspoon ground mustard

½ teaspoon freshly ground black pepper

1½ pounds top sirloin steak, excess fat trimmed, cut into 1½-inch cubes

3 small zucchini, cut into 1-inch pieces

1 (8-ounce) package cremini mushrooms, stemmed and wiped of grit (about 16)

Nonstick cooking spray

½ teaspoon kosher salt

To make the steak sauce, put a small pot over medium heat and coat with the oil. Add the onion, garlic, and parsley; cook, stirring, for a couple of minutes to soften. Add the ketchup, broth, Worcestershire, coffee, and pepper. Reduce the heat to low, cover, and simmer for 15 minutes. Puree with an immersion blender or transfer to a standard blender. Set aside.

If using wooden skewers, submerge 8 skewers in a pan of water so that they have time to soak; this will keep them from burning on the grill pan.

In a small bowl, combine the paprika, onion, garlic, mustard, and black pepper. Put the cubed steak in a large bowl and add the spice blend, rubbing it into the meat. Cover and refrigerate for at least 30 minutes.

To assemble, thread a cube of beef onto the skewer first, followed by a piece of zucchini and a mushroom. Repeat this process, alternating the meat and vegetables to end with a piece of steak. You should have 3 beef cubes per skewer. Coat a grill pan with nonstick cooking spray and place over medium-high heat or preheat a gas or charcoal grill. Spray the steak skewers with cooking spray and season with salt. Grill the skewers, turning a few times, until the beef and vegetables are lightly charred on all sides and the meat is cooked to your liking, about 8 minutes. Serve the skewers with steak sauce on the side.

Per serving (1 skewer): 217 calories, 7 g total fat (2.5 g saturated), 76 mg cholesterol, 342 mg sodium, 27 g protein, 1 g fiber, 9 g carb

Spicy Sausage-Stuffed Mushrooms

Stuffed mushrooms are a cocktail-party classic. Oftentimes they’re brimming with greasy bread crumbs and offer little in the way of nutrition or satiation. But these savory stuffed mushrooms are filled with a hearty mixture of spicy chicken sausage, feta cheese, and Japanese bread crumbs, which are lighter and flakier than traditional bread crumbs. Mushrooms make excellent little vehicles for stuffing—they’re low in calories and packed with vitamins and minerals.

SERVES 4

Nonstick cooking spray

16 medium-size white or brown mushrooms, wiped clean (1 pound)

1 tablespoon olive oil

2 (2-ounce) links hot turkey sausage, such as Jennie-O® Lean Hot Italian Turkey Sausage, removed from casings

2 garlic cloves, minced

¼ cup Marsala or white wine

½ cup panko (Japanese-style bread crumbs)

½ cup crumbled feta cheese

2 tablespoons finely chopped fresh flat-leaf parsley

Pinch cayenne pepper, or to taste

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Preheat the oven to 375˚F. Spray a 9-by-13-inch baking dish with nonstick spray. Remove the stems from the mushrooms. Chop the stems finely and set aside.

Put a nonstick skillet over medium heat and coat with the oil. When the oil is hot, add the sausage, breaking it up with the back of a wooden spoon. Cook the sausage for 6 to 8 minutes, stirring frequently, until no longer pink. Add the chopped mushroom stems and garlic; cook and stir until the mushrooms lose their moisture and begin to brown, about 3 minutes. Stir in the wine and cook for 1 minute, until evaporated.

Add the bread crumbs, stirring to combine evenly with all of the other ingredients. Remove the pan from the heat. Add the feta, parsley, and cayenne, mixing well to incorporate. You should have about 2 cups.

Using a teaspoon, fill each mushroom cap with the sausage mixture, mounding it just above the top. Arrange the mushrooms in the baking dish and spray the tops with nonstick cooking spray. Season the mushrooms with salt and pepper.

Bake for 20 minutes, or until the mushrooms are tender and the stuffing is browned and crusty.

Per serving (4 mushrooms): 209 calories, 10 g total fat (4 g saturated), 35 mg cholesterol, 586 mg sodium, 11 g protein, 1 g fiber, 16 g carb

Chef Tip: Feta Cheese

Made from sheep’s milk or goat milk, feta cheese is an excellent way to bring the tangy, salty flavor of cheese into a dish without adding a ton of fat and calories. Feta has about one-third less fat than hard cheeses, like cheddar, and has a strong flavor, so a little goes a long way.

Pita Nachos with Mango Salsa Recipe by Chef Mareya Ibrahim

When Chef Mareya went head-to-head with Chef Laura in the Nacho Challenge, she decided to take the traditional dish in a whole new direction. Using a fresh mango-tomato salsa in place of traditional jarred salsa, and pita chips in place of tortilla chips, she created a sweet-spicy dish that’s loaded with nutrients. The addition of grilled chicken adds a nice boost of protein, and makes these nachos filling and satisfying.

SERVES 6

MANGO-TOMATO SALSA:

1 ripe mango, halved, pitted, peeled, and diced (see tip, below)

2 medium tomatoes, finely chopped

½ medium red onion, finely chopped

1 jalapeño, halved, seeded if desired, and minced

2 garlic cloves, minced

3 tablespoons chopped fresh cilantro

Juice and finely grated zest of 1 lime

¼ teaspoon kosher salt

NACHOS:

6 pieces reduced-carb whole wheat pita bread, such as Joseph’s

Nonstick cooking spray

2 teaspoons ground cumin

½ pound grilled skinless, boneless chicken breast, cubed

1 (15-ounce) can low-sodium black beans, drained and rinsed

2 cups reduced-fat shredded Monterey Jack cheese

1 cup nonfat plain Greek-style yogurt

Juice and finely grated zest of 1 lime

¼ teaspoon kosher salt

To prepare the salsa, in a mixing bowl combine the mango, tomato, onion, jalapeño, garlic, cilantro, lime juice, zest, and salt. Toss to mix the ingredients together. Set aside to allow the flavors to come together.

To prepare the nachos, preheat the oven to 300˚F. Halve each pita bread horizontally, to separate the top and bottom half of the pita, to make 12 rounds. Cut each round into 8 wedges. Arrange the pita triangles in a single layer on two baking pans. Lightly spray the pita with nonstick cooking spray and sprinkle with cumin. Bake until very lightly crisp, about 5 minutes.

Top the toasted pita chips with the chicken and black beans and sprinkle on the cheese. Bake for 10 to 12 minutes or until cheese has melted.

In a small bowl, combine the yogurt, lime juice, zest, and salt. Set aside.

To serve: Put the nachos on a serving platter and top with dollops of the lime-yogurt sauce and a few spoonfuls of the salsa.

Per serving: 350 calories, 9 g total fat (5 g saturated), 41 mg cholesterol, 661 mg sodium, 28 g protein, 1 g fiber, 41 g carb

Chef Tip: Mangoes

The sweet, colorful flesh of mangoes makes for a vibrant salsa that is low in fat and full of flavor. A vitamin-C powerhouse, this well-loved tropical fruit packs a nutritional punch. One cup of fresh mango supplies 35 per-cent of your recommended daily allowance (RDA) of vitamin A and 100 percent of your RDA of vitamin C.

Nachos Supreme with Pico de Gallo Recipe by Chef Laura Vitale

Most family nacho recipes are meant to re-create the indulgent plates served at restaurants and thus come loaded with cheese, refried beans, guacamole, and sour cream. Chef Laura’s challenge was to rehab a family’s nacho recipe that contained more than 800 calories and a day’s worth of sodium per serving! Her lighter version retains that indulgent feeling, with Greek yogurt standing in for sour cream, black beans replacing refried beans, and low-fat cheese replacing the orange liquid stuff for total savings of 600 calories per serving.

SERVES 8

NACHOS:

4 cups baked, no-salt tortilla chips (about 4 ounces)

1 tablespoon olive oil

1 small onion, minced

2 garlic cloves, minced

1 (15-ounce) can black beans, drained and rinsed

2 teaspoons chili powder

½ teaspoon ground cumin

¾ cup reduced-fat shredded cheddar cheese

3 tablespoon pickled jalapeños, drained and chopped

¼ cup low-fat plain Greek-style yogurt

Zest of 1 lime, finely grated

Juice of ½ lime

½ teaspoon coarse salt

¼ teaspoon freshly ground black pepper

PICO DE GALLO SALSA:

3 plum (Roma) tomatoes, chopped

3 scallions, white and green parts, finely chopped

1 fresh jalapeño, halved, seeded, and finely chopped

¼ cup chopped fresh cilantro leaves

Juice of 1 lime

½ teaspoon coarse salt

¼ teaspoon freshly ground black pepper

Preheat the oven to 400˚F. Put the tortilla chips in a large casserole dish and set aside.

Place a skillet or pot over medium heat and coat with the oil. When the oil is hot, add the onion and garlic. Cook and stir until the onion begins to soften, 3 to 4 minutes. Add the black beans, chili powder, and cumin. Cook and stir for another 3 to 4 minutes. Lightly mash the black beans with the back of a wooden spoon as they cook.

Spoon the black-bean mixture evenly over the chips and top with the cheese and pickled jalapeños. Bake until the cheese is melted, about 10 minutes. Meanwhile, in a small bowl, combine the yogurt with the lime zest and juice. Stir in salt and pepper and set aside.

To prepare the salsa, in a mixing bowl combine the tomatoes, scallions, jalapeño, cilantro, salt, and pepper. Using a slotted spoon to remove moisture, spoon salsa over baked chips. Top with dollops of yogurt and serve immediately.

Per serving: 157 calories, 6 g total fat (2 g saturated), 8 mg cholesterol, 564 mg sodium, 7 g protein, 5 g fiber, 23 g carb

Mini Crab Cakes with Mustard-Dill Sauce

Crab cakes are one of the most popular hors d’oeuvres out there, but most of the time they’re made with a little crab and lots of fillers—plus they’re fried, making them high in fat and calories. These baked crab cakes have a light, airy texture that allows the crabmeat to be the star of the show. To keep the sodium in check, no additional salt is added, so you can really taste the Old Bay and fresh lemon. A homemade mustard-dill sauce made with yogurt stands in for tartar sauce and adds a delicious, tangy note.

SERVES 4

1 tablespoon canola oil

2 scallions, white and green parts, finely chopped

2 garlic cloves, minced

1 jalapeño, halved, seeded, and finely chopped

16 ounces lump crabmeat, fresh or canned, drained and picked over for shells

¾ cup panko (Japanese-style bread crumbs)

2 tablespoons light mayonnaise

2 large egg whites, lightly beaten

1 teaspoon Dijon mustard

Juice and finely grated zest of 1 lemon

1 teaspoon Old Bay Seasoning

½ teaspoon freshly ground black pepper

Nonstick cooking spray

SAUCE:

¼ cup nonfat plain yogurt, either regular or Greek

1½ tablespoons Dijon mustard

1 tablespoon finely chopped fresh dill

Juice and finely grated zest of ½ lemon

To make the crab cakes, put a small skillet over medium heat and coat with the oil. When the oil is hot, add the scallions, garlic, and jalapeño. Cook and stir for 2 minutes, until soft and fragrant. Remove from the heat.

In a mixing bowl, combine the crabmeat, bread crumbs, mayonnaise, egg white, mustard, lemon juice, and zest. Scrape the scallion mixture into the bowl and season with the Old Bay and pepper. Fold together gently but thoroughly, taking care not to mash the crabmeat.

Using your hands, shape the mixture into 16 cakes, about 2 inches across and 1 inch thick. They should be moist and just hold together. Put the crab cakes on a plate, cover with plastic wrap, and refrigerate for at least 15 minutes (or up to one day) to firm them up.

Preheat the oven to 375˚F. Coat a baking pan with nonstick cooking spray. Remove the crab cakes from the fridge and arrange side by side on the pan. Spray the tops with nonstick cooking spray.

Bake until the bottoms of the crab cakes are browned, about 15 minutes. Using a thin spatula or the tip of a knife, carefully flip the crab cakes over and return them to the oven for another 5 minutes, until the other side is golden.

To make the sauce, in a small bowl combine the yogurt, mustard, dill, lemon juice, and zest. Stir with a spoon until well blended.

Serve the crab cakes with the sauce drizzled over top.

Per serving (4 crab cakes): 240 calories, 7 g total fat (1 g saturated), 91 mg cholesterol, 770 mg sodium, 25 g protein, 1 g fiber, 17 g carb

Refried Bean Quesadilla with Guacamole Dipping Sauce

These crisp-on-the-outside, gooey-on-the-inside quesadillas give you all the cheesy goodness you crave, with about half the calories of most restaurant-style quesadillas. Sizzling peppers and onions give a nod to traditional fajitas and provide a nice charred flavor and texture, and the rich avocado dip allows you a touch of creamy indulgence without piling it on too thick. You could also serve this dip with vegetables or baked tortilla chips for a healthy appetizer or snack.

SERVES 8

GUACAMOLE DIPPING SAUCE:

1 ripe Hass avocado, halved, pitted, peeled, and coarsely chopped

1 cup frozen green peas, run under cool water to thaw

½ cup fresh cilantro, coarsely chopped

2 scallions, white and green parts, chopped

2 garlic cloves, smashed

1 jalapeño, halved, seeded if desired, and coarsely chopped

Juice of 2 limes (about ¼ cup)

1 teaspoon ground cumin

½ teaspoon kosher salt

½ cup nonfat plain yogurt

QUESADILLAS:

1 tablespoon canola oil

1 poblano or small green bell pepper, halved, seeded, and thinly sliced

½ small red onion, thinly sliced

¼ cup water, plus more as needed

2 tablespoons tomato paste

1 teaspoon unsweetened cocoa powder

1 teaspoon dried oregano

1 (15-ounce) can pinto or kidney beans, drained and rinsed

8 (6-inch) whole wheat flour tortillas

2 cups reduced-fat shredded Monterey Jack cheese

Nonstick cooking spray

Lime wedges, for serving

To make the guacamole dipping sauce, in a food processor combine the avocados, peas, cilantro, scallion, garlic, jalapeño, lime juice, cumin, and salt. Puree until the mixture is smooth and bright green. Add the yogurt and pulse a few times to lighten up the guacamole and make it creamy. If the guacamole sauce is too thick, add more lime juice or water, a little at a time. Cover with plastic wrap and set aside in the fridge while preparing the quesadillas.

To make the quesadillas, put a skillet over medium-high heat and coat with the oil. When the oil is hot, add the pepper and onion; quickly stir to char the vegetables, taking care not to burn them, 3 to 4 minutes. Transfer to a side plate and return the pan to medium-low heat.

Stir in the water, scraping up the charred pepper and onion bits left in the bottom of the pan. Mix in the tomato paste, cocoa powder, and oregano, stirring until completely dissolved.

Add the beans, stirring well to incorporate. Gently cook for 6 to 8 minutes, stirring and mashing the beans with the back of a wooden spoon to create a thick paste. Add water if needed to keep the beans from sticking and burning. The refried beans should be moist and spreadable, not dry or soupy. You should have about 1 cup.

To assemble, lay 4 tortillas out on a work surface and evenly spread ¼ cup of the refried beans on each to cover. Sprinkle each with ½ cup of cheese and scatter some charred peppers and onions across the top. Cover with the remaining 4 tortillas and press down with your hands.

Put a cast-iron skillet or nonstick griddle over medium-high heat. Spray with nonstick cooking spray. Put the quesadillas in the hot pan and cook until the bottoms of the tortillas are nicely toasted and the cheese begins to melt, about 2 minutes. Keep an eye on them; if the tortillas start to brown too quickly, reduce the heat to medium. Carefully flip the tortillas over with a spatula and gently press down, taking care not to let the cheese ooze out. Cook for another minute, until the undersides are golden and crisp.

Remove the quesadillas from the pan and cut into quarters or eighths. Garnish with lime wedges and serve with guacamole dipping sauce.

Per serving: 286 calories, 12 g total fat (5 g saturated), 15 mg cholesterol, 625 mg sodium, 16 g protein, 15 g fiber, 31 g carb

Garlicky Green Olive Hummus

There are as many varieties of hummus these days as there are people who love this simple, nutritious dip. Here, briny green olives add rich texture and flavor and supply heart-healthy fats. This hummus is protein- and fiber-rich, so you need only a small serving to fill you up. Pair it with fresh vegetables or baked whole wheat pita triangles (see page 31) for an easy appetizer or snack. You can also use this dip as a spread for sandwiches—it makes an excellent, and healthier, stand-in for mayonnaise.

SERVES 8 (MAKES 2 CUPS)

1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed

½ cup pimento-stuffed green cocktail olives, drained and rinsed (about 10 olives)

¼ cup fresh flat-leaf parsley, coarsely chopped

1 scallion, white and green parts, coarsely chopped

2 garlic cloves, coarsely chopped

Juice of 1 lemon

2 tablespoons extra-virgin olive oil

1 teaspoon ground cumin

Pinch of cayenne pepper

¼ cup low-sodium vegetable broth or water

In a food processor, combine the chickpeas, olives, parsley, scallion, and garlic. Pulse several times, until the mixture is chunky. Add the lemon juice, oil, cumin, and pepper. Pulse a few more times to incorporate. Now puree with the motor running and gradually pour in the broth and puree until combined.

Serve immediately or cover and refrigerate for up to three days.

Per serving (¼ cup): 110 calories, 5 g total fat (>1 g saturated), 0 mg cholesterol, 256 mg sodium, 3 g protein, 3 g fiber, 14 g carb