Low Fat Recipe - Fight the Fat!
By Fitness and Freebies
5-A-Day Low Fat Appetizer Recipes help you meet your target of 5 portions of fruit and vegetables a day.
Onion and Peppers
This is an official five a Day Recipe, and provides five people with more than one serving of fruits/vegetables each.
1/2 cup sweet onion, chopped
1/2 cup red bell pepper
1 tablespoon jalapeno pepper, chopped
2 cups pineapple, diced
1 tablespoon fresh cilantro, chopped
1 tablespoon fresh lime juice
In a medium bowl, combine all ingredients, stirring until blended. Recipe serves five.
Nutrition information per serving:
Calories from Fat: 7%
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.
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
This is an official 5 A Day recipe and provides four people with one and a half servings of vegetables each.
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 chile peppers
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.
This is an official 5-A-Day recipe, and provides six people with more than one serving of vegetables each.
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 black pepper to taste
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 from fat 25-percent
This is an official 5-A-Day recipe and provides four people with one serving of vegetables each.
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.
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.
1 cup diced, drained peaches
1 cup diced fresh strawberries
1/4 cup chopped red onion
1/4 cup jicama*
Squeeze of lime juice
Combine peaches and strawberries. Add onion, jicama* and a squeeze of lime juice. Serve with jicama* sticks as dippers. Recipe serves four.
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.
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
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.
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