5-A-Day Low Fat Appetizers
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In a medium bowl, combine all ingredients, stirring until blended. Recipe serves five.
Nutrition Information per Serving: |
Chickpea Dip with Vegetables
This is an official 5 A Day recipe, providing six people with one and a half servings of vegetables each. This healthy dip serves well with pita bread and is great for a summer picnic or other party.
Ingredients:
One, 12.5-ounce can chickpeas, drained and rinsed well
2 tablespoons fresh lemon juice
3 drops hot pepper sauce
2 cucumbers, peeled, seeded and diced
1/4 red onion, diced
1 cup plain low fat yogurt (equivalent to one 8 oz. container of yogurt)
1/2 tablespoon olive oil
1 carrot, grated
2 Roma tomatoes, finely chopped
Directions:
Blend chickpeas, yogurt, lemon juice, olive oil, and hot sauce in a blender until smooth. Transfer dip to a shallow serving bowl, and pile the colorful vegetables on top, leaving an outer rim of dip in view. Serve with pita bread or toasted wheat bread triangles. Recipe serves six.
Nutrition information per serving:
Calories 157
Fat 4g
Cholesterol 2mg
Fiber 5g
Sodium 42mg
Fabulous 5-Layer Dip
This is an official 5 A Day recipe and provides four people with one and a half servings of vegetables each.
Ingredients:
One can of (16-ounce) non-fat refried beans
1-1/2 cup non-fat sour cream
Eight diced plum tomatoes
Two mashed avocados sprinkled with lime juice
3 tablespoons drained, chopped mild green chili peppers
Directions:
Using a 13x9x2 glass-baking dish or pan, layer the ingredients in order from beans to tomatoes. Dig in with baked tortilla chips. Recipe makes four servings.
Onion Caviar
This is an official 5-A-Day recipe, and provides six people with more than one serving of vegetables each.
Ingredients:
1 cup diced onions
One small can diced pimento
1/2 cup green onion
1/4 cup fresh jalapeno, chopped (optional)
8 ounces black eye peas
1 cup bell peppers, diced
1 ounce fresh garlic, chopped
1/4 cup Italian dressing
Salt and pepper to taste
Directions:
Combine all items. Let marinate overnight for best flavor. Serve as a side dish or as an appetizer with low fat crackers. Recipe serves six.
Nutrition information per serving:
Calories 198
Fat 5g
Calories from fat 25-percent
Cholesterol 0mg
Carbohydrates 26.9g
Fiber 11g
Sodium 87mg
Onion Dip
This is an official 5-A-Day recipe and provides four people with one serving of vegetables each.
Ingredients:
1 cup of low fat cottage cheese
1/4 cup finely chopped scallions
2 teaspoons lemon juice
Combine cottage cheese and lemon juice and blend in the blender. Add scallions, and stir. For dipping, provide each person with 1/2 cup of blanched vegetables. Recipe serves four. Recipe serves four.
All-Net Peach and Strawberry Salsa
This is an official 5-A-Day recipe (dip only) and provides four people with more than one 5-A-Day serving each.
Ingredients:
1 cup diced, drained peaches
1 cup diced fresh strawberries
1/4 cup chopped red onion
1/4 cup jicama*
Squeeze of lime juice
Directions:
Combine peaches and strawberries. Add onion, jicama* and a squeeze of lime juice. Serve with jicama* sticks as dippers. Recipe serves four.
NOTE:
Jicama (pronounced hee' kah mah) is a large, bulbous root vegetable with a thin brown skin and white, crunchy flesh. The flesh is sweet and nutty.
Spinach and Crab Dip
This recipe provides four people with more than one 5-A-Day serving each.
Ingredients:
Two (10 ounce) packages of frozen, chopped spinach
1 cup non-fat sour cream
1 cup non-fat mayonnaise
1 tablespoon dried onion soup mix
4 ounces flaked crab meat or imitation crab meat
Directions:
Thaw and pat spinach dry. Stir together spinach with remaining ingredients. Cover and refrigerate for at least an hour before serving with wedges of French bread or sweet Hawaiian bread. Recipe serves four.
