Wednesday, February 2, 2011

Menu planning for Sunday's big game.

Even though my boys the Pats (don't hate) aren't in the Superbowl, it doesn't make it any less exciting! Here are some ideas of making low-cal snacks for the game. The big boys won't even know they are low fat :)

Date, Walnut and Blue Cheese Ball

Serving Size 2 tablespoons
* 1 cup (4 ounces) crumbled blue cheese
* 1 tablespoon nonfat buttermilk
* 5 ounces fat-free cream cheese, softened
* 3 ounces 1/3-less-fat cream cheese, softened
* 3 tablespoons minced pitted Medjool dates (2 to 3 dates)
* 1 tablespoon minced shallots
* 1/2 teaspoon grated lemon rind
* 1/4 teaspoon kosher salt
* 1/4 teaspoon black pepper
* 1/4 cup minced fresh flat-leaf parsley
* 2 1/2 tablespoons finely chopped walnuts, toasted


1. Place first 4 ingredients in a large bowl; beat with a mixer at medium speed 2 minutes or until smooth and creamy. Add dates, shallots, lemon rind, salt, and pepper; beat at medium speed until well blended, scraping sides of bowl as necessary.

2. Spoon cheese mixture onto a large sheet of plastic wrap. Form into a ball, using a rubber spatula. Wrap cheese ball in plastic wrap; chill overnight.

3. Combine parsley and walnuts in a shallow dish. Unwrap cheese ball; gently roll in nut mixture, coating well. Place on a serving plate. Serve immediately, or cover and refrigerate until ready to serve.

Nutritional Information
Fat:4.8g (sat 2.6g,mono 1.2g,poly 0.7g)

Chipotle Lime Crab Crisps

Servings size 3 crisps
* 48 baked tortilla chips
* 1/2 cup reduced-fat mayonnaise
* 1 teaspoon chopped canned chipotle chile in adobo sauce
* 1 tablespoon fresh lime juice
* 3/4 pound lump crabmeat, shell pieces removed
* 1/4 cup (1 ounce) grated fresh Parmesan cheese
* 2 tablespoons finely chopped peeled jicama
* 2 tablespoons thinly sliced green onions
* 2 tablespoons finely chopped red bell pepper
* 2 tablespoons finely chopped fresh cilantro
* 1 tablespoon finely chopped celery
* 1 medium avocado, peeled and diced


Preheat oven to 350°.

Arrange tortilla chips in a single layer on 2 baking sheets.

Combine mayonnaise, chile, and juice, stirring with a whisk.

Combine crab and next 6 ingredients (through celery) in a medium bowl. Add mayonnaise mixture, stirring until well combined. Spoon about 1 tablespoon crab mixture onto each chip. Bake at 350° for 5 minutes or until thoroughly heated; top the chips evenly with avocado.

Nutritional Information
Calories:85 (35% from fat)
Fat:3.3g (sat 0.6g,mono 1.5g,poly 0.8g)

Parmesan Zucchini Sticks with Smoky Roasted Romesco Sauce

Serving Size 6 sticks and 1/4 cup of sauce
* Sauce:
* 3 medium red bell peppers
* 2 plum tomatoes, halved lengthwise
* 1/2 cup (1/2-inch) cubed French bread baguette, crusts removed
* 1 1/2 tablespoons smoked almonds
* 1 tablespoon extravirgin olive oil
* 1 tablespoon sherry vinegar or red wine vinegar
* 1/4 teaspoon Spanish smoked paprika
* 1/4 teaspoon kosher salt
* 1/8 teaspoon ground red pepper
* 1 large garlic clove
* Zucchini:
* 3 large zucchini (about 1 1/2 pounds)
* 1 cup dry breadcrumbs
* 1/2 cup panko (Japanese breadcrumbs)
* 1/4 cup (1 ounce) grated fresh Parmesan cheese
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground black pepper
* 1/2 cup egg substitute
* Cooking spray


1. Preheat broiler.

2. To prepare sauce, cut bell peppers in half lengthwise; discard seeds and membranes. Place bell pepper halves and tomatoes, skin sides up, on a foil-lined baking sheet; flatten bell peppers with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and coarsely chop, reserving any liquid.

3. Combine bell peppers, reserved liquid, tomatoes, and next 8 ingredients (through garlic) in a blender or food processor; process until smooth.

4. Preheat oven to 400°.

5. To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Repeat procedure with remaining zucchini. Combine breadcrumbs, panko, cheese, 1/2 teaspoon salt, and black pepper in a shallow dish. Dip zucchini in egg substitute; dredge in breadcrumb mixture. Place zucchini on a wire rack coated with cooking spray. Lightly coat zucchini with cooking spray. Bake at 400° for 25 minutes or until golden brown. Serve immediately with sauce.

Nutritional Information
Calories:170 (30% from fat)
Fat:5.6g (sat 1.3g,mono 2.5g,poly 1.3g)

Seared Beef Tenderloin Mini Sandwiches with Mustard-Horseradish Sauce

Serving Size 1 open face sandwich
* 2/3 cup fat-free sour cream
* 1/4 cup Dijon mustard
* 2 tablespoons minced fresh tarragon
* 2 tablespoons prepared horseradish
* 1 (1 1/2-pound) beef tenderloin, trimmed
* 1/2 teaspoon freshly ground black pepper
* Cooking spray
* 2 tablespoons fresh lemon juice
* 3 cups trimmed watercress (about 1 bunch)
* 1 (8-ounce) French bread baguette, cut diagonally into 16 slices
* 2 tablespoons capers
* 1/2 cup (2 ounces) shaved fresh Parmesan cheese


Combine first 4 ingredients, stirring well with a whisk. Cover and chill.

Secure beef at 2-inch intervals with twine. Sprinkle beef with pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 15 minutes or until desired degree of doneness, turning frequently. Let stand 15 minutes. Cut into 16 slices. Sprinkle with juice.

Arrange watercress evenly on bread slices. Place 1 beef slice and about 1 tablespoon chilled sauce over each bread slice. Arrange capers and cheese evenly over sauce.

Nutritional Information
Calories:136 (33% from fat)
Fat:5g (sat 1.8g,mono 1.5g,poly 0.3g)

Garlic Flatbreads with Smoked Mozzarella and Tomato Vinaigrette

Serving Size 1 wedge (makes 12)
* Flatbreads:
* 1/4 cup whole wheat flour (about 1 ounce)
* 1 cup warm water (100° to 110°), divided
* 1 package dry yeast (about 2 1/4 teaspoons)
* 2 1/4 cups all-purpose flour, divided (about 10 ounces)
* 1/2 teaspoon salt
* Cooking spray
* 1 teaspoon cornmeal
* 4 garlic cloves, thinly sliced
* Topping:
* 3 tablespoons balsamic vinegar
* 2 tablespoons extravirgin olive oil
* 1/4 teaspoon salt
* 1/8 teaspoon freshly ground black pepper
* 1 garlic clove, minced
* 3/4 cup halved red cherry tomatoes (about 4 ounces)
* 3/4 cup halved yellow cherry tomatoes (about 4 ounces)
* 1 cup (4 ounces) shredded smoked mozzarella cheese
* 1/2 cup thinly sliced fresh basil


To prepare flatbreads, lightly spoon whole wheat flour into a dry measuring cup; level with a knife. Combine whole wheat flour, 1/4 cup water, and yeast in a bowl; let stand 10 minutes.

Lightly spoon all-purpose flour into dry measuring cups, and level with a knife. Combine 2 cups all-purpose flour, 1/2 teaspoon salt, and remaining 3/4 cup water in a large bowl. Add yeast mixture, and stir until a dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining 1/4 cup all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)

Preheat oven to 450°.

Punch dough down; cover and let rest 5 minutes. Divide dough in half. Roll each half into a 9-inch circle on a lightly floured surface; place on baking sheets sprinkled with cornmeal. Lightly coat dough with cooking spray. Sprinkle dough evenly with sliced garlic; press garlic into dough using fingertips. Bake at 450° for 10 minutes or until crisp and garlic begins to brown. Remove flatbreads from oven; cool on wire racks.

To prepare topping, combine vinegar, oil, 1/4 teaspoon salt, pepper, and minced garlic in a medium bowl. Add tomatoes; toss gently.

Preheat broiler.

Sprinkle each flatbread with 1/2 cup cheese; broil flatbreads 1 minute or until cheese melts. Remove from oven; top each flatbread with half of tomato mixture. Sprinkle each flatbread with 1/4 cup basil. Cut each flatbread into 6 equal wedges.

Nutritional Information
Calories:139 (27% from fat)
Fat:4.1g (sat 1.3g,mono 2.1g,poly 0.4g)
Iron: 1.4mg
Sodium: 194mg
Calcium: 73mg

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