Date, Walnut and Blue Cheese Ball
Serving Size 2 tablespoons
Ingredients
* 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
Preparation
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
Calories:78
Fat:4.8g (sat 2.6g,mono 1.2g,poly 0.7g)
Protein:4.2g
Carbohydrate:5.3g
Fiber:0.5g
Cholesterol:12mg
Iron:0.2mg
Sodium:229mg
Calcium:74mg
Chipotle Lime Crab Crisps
Servings size 3 crisps
Ingredients
* 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
Preparation
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)
Protein:5.1g
Carbohydrate:9.1g
Fiber:1.2g
Cholesterol:18mg
Iron:0.4mg
Sodium:211mg
Calcium:44mg
Parmesan Zucchini Sticks with Smoky Roasted Romesco Sauce
Serving Size 6 sticks and 1/4 cup of sauce
Ingredients
* 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
Preparation
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)
Protein:8.4g
Carbohydrate:23.4g
Fiber:3.9g
Cholesterol:3mg
Iron:1.9mg
Sodium:434mg
Calcium:107mg
Seared Beef Tenderloin Mini Sandwiches with Mustard-Horseradish Sauce
Serving Size 1 open face sandwich
Ingredients
* 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
Preparation
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)
Protein:12.6g
Carbohydrate:10g
Fiber:0.6g
Cholesterol:25mg
Iron:1.7mg
Sodium:314mg
Calcium:94mg
Garlic Flatbreads with Smoked Mozzarella and Tomato Vinaigrette
Serving Size 1 wedge (makes 12)
Ingredients
* 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
Preparation
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)
Protein:5.3g
Carbohydrate:20.2g
Fiber:1.3g
Cholesterol:5mg
Iron: 1.4mg
Sodium: 194mg
Calcium: 73mg
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