Read an Excerpt
Chapter One
Finger foods, from dips
and chips to savory little
mouthfuls, are often all that
is needed for many gatherings.
Whether you call these
foods hors d'oeuvres, appetizers,
or small bites, their role is
the same: to provide interesting
nibbles for your guests
as they meet and converse.
However, little appetizers are
often the fattiest part of a
meal. Cheese platters are
obviously sources of fat, but
those tiny filled pastry shells,
turnovers, and quiches are
also extremely high in fat.
The alternative selection
offered here keeps food festive
and healthy.
Chips and Nuts
When planning which recipes to serve, keep
in mind how casual the party is--some
recipes are more elegant than others. Also consider
how messy the food is to eat. If your guests
are wearing silk they won't appreciate sticky barbequed
finger foods. If there are few places to
sit, don't serve foods that need to be eaten with
a knife or fork. Always have plenty of napkins
and obvious places, such as trays, to leave the
soiled paper and dirty dishes.
For larger parties, I like to have both foods
for passing and others at stationary sites. Having
some foods circulating in the room keeps the
guests from crowding around one table. Also,
hot hors d'oeuvres (such as stuffed mushroom
caps) are best when eaten immediately, which
will happen if they are taken from person to
person at the party.
It can be difficult to decide how much to
make. I've discovered that if you are having a
party at a meal time and your guests arrive hungry,
you'll need twice as much because they'll
make a meal out of the finger food--even if
they know that they'll sit down to a full dinner
in an hour. For many parties, a selection of three
or four passed appetizers (three pieces per person)
and two appetizers at stationary sites (such
as a dip and crackers and a vegetable platter) is
ideal.
Spiced Nuts
Makes: 12 servings (1 ounce each)
Although nuts are high in fat, they can have a
place in a healthy diet. For more, see page 7.
3 cups whole shelled nuts
1 teaspoon chili powder
1/4 teaspoon kosher salt
1/8 teaspoon cayenne pepper
1/4 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/3 cup sugar
1 egg white
1 tablespoon orange liqueur
1) Preheat the oven to 325°F. Coat a large
rimmed baking sheet with nonstick spray.
2) Toss the nuts with the dry ingredients.
Lightly whisk the egg white with the orange
liqueur, and stir into the spiced nuts until all is
moist.
3) Spread the nuts on the baking sheet in one
layer. Bake for 15 minutes. Using a spatula, turn
the nuts over. Continue to bake for about 15
minutes longer until the surface of the nuts is
dried out. After they have cooled, store in a
tightly lidded container.
Per Serving: Calories 189; Protein 4g; Fat 16g (Saturated 1g);
Carbohydrates 11g; Fiber 1g; Sodium 49mg
Sweet Curried Spiced Nuts
Makes: 12 servings (1 ounce each)
Although curried, these are more sweet than hot.
1/2 cup sugar
1 tablespoon orange juice
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
2 teaspoons curry powder
1 egg white
3 cups whole shelled nuts
1) Preheat the oven to 325°F. Coat a large
rimmed baking sheet with nonstick spray.
2) In a medium bowl, blend together all the
ingredients except the nuts. Toss the nuts into
this mixture and stir until they are well coated.
3) Spread the nuts on the baking sheet in one
layer. Bake for 15 minutes. Using a spatula,
break the clumps of nuts apart and turn over.
Bake for another 8 minutes. The nuts at the
edges of the baking sheet might brown more
quickly. Keep an eye on them and stir as needed.
4) Remove the nuts from the baking sheet. After
they have cooled, store in a tightly lidded container.
Per Serving: Calories 196; Protein 4g; Fat 16g (Saturated 1g);
Carbohydrates 13g; Fiber 1g; Sodium 7mg
Snack Mix
Makes: 14 servings (1/2 cup each)
This healthy version of an old favorite is a welcome
sight at casual gatherings.
2 cups corn cereal squares
2 cups whole wheat cereal squares
1/2 cup unsalted, dry roasted peanuts
2 cups small pretzel twists
2 tablespoons melted butter
1 teaspoon honey
1 1/2 teaspoons vegetable oil
1/2 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 cup raisins
1) Preheat the oven to 350°F. Coat a baking
sheet with butter-flavored nonstick spray.
2) Put the cereal, peanuts, and pretzels in a
bowl. Combine the butter and honey and, if
necessary, warm the mixture until the honey is
thin and pourable. Stir in the oil, cinnamon,
and vanilla. Pour over the cereal mixture and
toss to coat.
3) Spread the snack mix on the baking sheet.
Lightly coat with the nonstick spray. Bake for
6 minutes, stir, and continue to bake for another
8 to 10 minutes until golden. Let cool. Stir in
the raisins.
Per Serving: Calories 150; Protein 3g; Fat 5g (Saturated 2g);
Carbohydrates 25g; Fiber 2g; Sodium 207mg
Baked Tortilla Chips
Makes: 48 chips
Serve these immediately, hot and crispy from the
oven.
8 corn tortillas
1) Preheat the oven to 400°F.
2) Cut each tortilla into 6 wedges. To save time,
stack several, then cut.
3) Place tortillas wedges in a single layer on a
baking sheet and bake for 8 to 12 minutes, until
crispy.
Per Chip: Calories 6; Protein 0g; Fat 0g (Saturated 0g);
Carbohydrates 1g; Fiber 0g; Sodium 5mg
Chili-Spiced Tortilla Chips
Makes: 48 chips
A light coating of olive oil spray can be used in
place of brushing the tortillas with oil.
8 corn tortillas
2 teaspoons vegetable oil
1/4 teaspoon ground cumin
1/2 teaspoon chili powder
1) Preheat the oven to 400°F.
2) Cut each tortilla into 6 wedges. To save time,
stack several, then cut.
3) Pour the oil into a very small bowl. Using a
pastry brush, moisten one side of each wedge
with a little oil. (I keep a pastry brush just for oils
and savory foods, and another for desserts.) Dust
with the spices (you might not need to use all).
4) Place in a single layer on a baking sheet and
bake for 10 to 12 minutes, until crispy. Serve
immediately.
Per Chip: Calories 8; Protein 0g; Fat 0g (Saturated 0g);
Carbohydrates 1g; Fiber 0g; Sodium 5mg
Fat-Free Crispy Pita Chips
Makes: 32 chips
These are absolutely wonderful right out of the
oven, but can be made several hours in advance.
Four 7-inch pita breads
1) Preheat the oven to 375°F.
2) Peel each bread apart into 2 rounds apiece.
Cut each round into 8 wedges. To save time,
stack, then cut.
3) Place in a single layer on a baking sheet and
bake for 7 to 10 minutes, until crispy.
Per Chip: Calories 21; Protein 1g; Fat 0g (Saturated 0g);
Carbohydrates 4g; Fiber 0g; Sodium 40mg
Garlic Oil Pita Chips
Makes: 32 chips
Other flavored oils, such as chili or rosemary,
would also be excellent.
Four 7-inch pita breads
1 1/2 tablespoons garlic oil (recipe page 607)
1) Preheat the oven to 375°F.
2) Peel each bread apart into 2 rounds apiece.
Cut each round into 8 wedges. To save time,
stack first, then cut.
3) Pour the olive oil into a very small bowl.
Using a pastry brush, moisten the inside (rough
side) of each wedge with a little garlic oil. (I
keep a pastry brush just for oils and savory
foods, and another for desserts.)
4) Place in a single layer on a baking sheet and
bake for 7 to 10 minutes, until crispy and
lightly browned around the edges.
Per Chip: Calories 26; Protein 1g; Fat 1g (Saturated 0g);
Carbohydrates 4g; Fiber 0g; Sodium 40mg
Dips and Spreads
The easiest foods to serve at a party are dips
and spreads, but nothing signals the end of
a party more than an empty bowl of dip. To
keep it looking fresh, I use a dish that is smaller
than the quantity I've prepared, then fill it to
the top several times during the party so that it
always looks fresh and abundant.
Dips lose nothing except the fat when made
with lowfat dairy products; the texture and flavor
are as good as the full-fat versions. Equally
wonderful are dips made with beans or spiced
and mashed vegetables (like eggplant). Some of
the best-tasting crackers on the market are lowfat.
No longer should anyone arrive at a party
with the worry that they will have to look but
not eat.
Spinach Dip
Makes: 13 servings (3 tablespoons each)
This dip can be prepared a day ahead.
2 cloves garlic
4 scallions, cut into 2-inch lengths
One 10-ounce package frozen spinach, cooked
according to package directions
1 tablespoon lemon juice
1/8 teaspoon ground nutmeg
1/4 teaspoon ground coriander
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon Tabasco sauce (optional)
1 cup lowfat sour cream
1/2 cup nonfat yogurt
1) Mince the garlic and scallions in a food
processor.
2) Squeeze the excess moisture out of the
spinach. Pulse the spinach in with the garlic and
scallions. Add the next 6 ingredients and puree.
Pulse in the sour cream and yogurt until
smooth.
Per Serving: Calories 34; Protein 2g; Fat 1g (Saturated 1g);
Carbohydrates 5g; Fiber 1g; Sodium 190mg
Curry Orange Dip
Makes: 20 servings (3 tablespoons each)
This dip tastes best when chilled before serving.
1 pound 1% lowfat cottage cheese
1/4 cup nonfat yogurt
1/4 teaspoon lemon juice
2 tablespoons frozen orange juice concentrate
1 teaspoon curry powder
1/4 teaspoon ground cardamom
1/16 teaspoon cayenne pepper
Puree all the ingredients in a food processor
fitted with a metal blade until the texture is
smooth and creamy.
Per Serving: Calories 21; Protein 3g; Fat 0g (Saturated 0g);
Carbohydrates 2g; Fiber 0g; Sodium 95mg
Sun-Dried Tomato Dip
Makes: 13 servings (3 tablespoons each)
Sun-dried tomatoes bring a lot of intense flavor to
this dip. Serve with a platter of cut vegetables.
20 sun-dried tomato halves (not packed in oil)
1/2 cup fresh parsley
1 clove garlic
1/2 teaspoon kosher salt
1/2 teaspoon, freshly ground pepper
1 teaspoon lemon juice
1 pound lowfat or nonfat sour cream
1) To soften the tomatoes, place them in a
microwavable bowl. Cover with 1 inch of water.
Cover loosely with plastic wrap and microwave
on high for about 4 minutes. Let rest for 10 minutes.
Alternatively, put the tomatoes in a pot
of boiling water and cook for 2 minutes, then
let rest.
2) Chop the parsley and garlic in a food processor.
Drain the tomatoes, reserving the liquid.
Drop the tomatoes in the bowl and finely chop.
Add the salt, pepper, and lemon juice. Then,
with the machine running, pour in enough of
the tomato soaking water to get a coarse puree
(about 1/4 cup). You might need to scrape down
the sides of the bowl once or twice. Discard the
rest of the soaking water.
3) Remove the puree from the processor to a
bowl and stir in the sour cream until the tomato
mixture is distributed smoothly throughout.
Per Serving: Calories 52; Protein 2g; Fat 2g (Saturated 2g);
Carbohydrates 7g; Fiber 1g; Sodium 110mg
Roasted Red Pepper Dip
Makes: 16 servings (about 3 tablespoons each)
The Roasted Red Pepper Topping can be made several
days in advance, but the sour cream should be
stirred in within a few hours of the party.
1 recipe Roasted Red Pepper Topping for
Bruschetta (page 45)
1 pound lowfat sour cream
Stir the sour cream into the red pepper mixture.
Per Serving: Calories 35; Protein 1g; Fat 2g (Saturated 1g);
Carbohydrates 4g; Fiber 0g; Sodium 158mg
Vegetable Platter for Dips
Makes: 20 servings
Use this recipe as a jumping off point. What is
important is that the vegetables are fresh and
brightly colored. Although carrots are the most
popular dip vegetable, other vegetables can be
offered. After a quick steaming, both asparagus
and green beans are lovely on a platter, as are raw
mushrooms and jicama.
1 head broccoli
1 head cauliflower
2 red or green bell peppers
1 pint cherry tomatoes
2 pounds baby-cut carrots
1) Cut the broccoli and cauliflower into florets
that can be eaten in 2 bites. Slice the peppers into
strips, taking care to remove all seeds and whitish
membranes. Wash and stem the tomatoes.
2) Although they can be served raw, many
hard vegetables--such as carrots, broccoli, and
cauliflower--benefit from steaming. They must
be steamed long enough to taste cooked, yet not
so soft that they lose their crunch. Once cooked
to the desired tenderness, immerse them in a
bowl of cold or iced water to stop the cooking
and retain their bright color. Then drain them.
Vegetables can be prepared up to a day ahead of
time and refrigerated individually in sealable
plastic bags.
3) Arrange half the vegetables on a serving platter
and replenish with the other half as necessary.
If all the vegetables are put out at once, by
the middle of your party the platter will look
sparse and ragged.
Per Serving: Calories 26; Protein 1g; Fat 0g (Saturated 0g);
Carbohydrates 6g; Fiber 2g; Sodium 21mg
Guacamole
Makes: 13 servings (3 tablespoons each)
Hard, unripe avocados lack the flavor of ripe ones.
They are poor choices for dips because, even even if
pureed in a food processor, they will lack the
smooth, rich texture of ripe avocados.
1 large ripe avocado
4 plum tomatoes, seeded
1/2 cup minced red onions
1 tablespoon lemon juice
2 teaspoons fresh lime juice
1/2 teaspoon kosher salt
1/8 teaspoon Tabasco sauce
1) Quarter the avocado, discard the pit, and
peel away the skin. Mash the pulp; a potato
masher works well for this. Chop the tomatoes.
This is easily done with a few pulses in the food
processor.
2) Mix together all the ingredients. If not serving
immediately, cover with plastic wrap so that
the plastic touches the guacamole. The absence
of air will prevent browning.
Per Serving: Calories 32; Protein 1g; Fat 2g (Saturated 0g);
Carbohydrates 3g; Fiber 1g; Sodium 78mg
Guacamole Caliente
Makes: 16 servings (3 tablespoons each)
The fat in the avocados mellows the hot spices.
2 large ripe avocados
4 plum tomatoes, seeded
1 clove garlic, minced
2 jalapeno peppers, seeded and minced
(wear rubber gloves)
1/4 cup minced red onions
1 tablespoon lemon juice
1 tablespoon fresh lime juice
1/2 teaspoon kosher salt
1/4 teaspoon Tabasco sauce
2 tablespoons chopped fresh cilantro
1) Quarter the avocado, discard the pit, and
peel away the skin. Mash the pulp. Chop the
tomatoes. This is easily done with a few pulses
in the food processor. The garlic and jalapenos
can be minced in a small spice grinder or mini-processor.
2) Mix together all ingredients. If not serving
immediately, cover with plastic wrap so that the
plastic touches the guacamole. The absence of
air will prevent browning.
Per Serving: Calories 48; Protein 1g; Fat 4g (Saturated 1g);
Carbohydrates 4g; Fiber 1g; Sodium 65mg
Baba Ganouj
Makes: 13 servings (3 tablespoons each)
Baba Ganouj is also excellent as a pita pocket
sandwich filling.
Two 1-pound eggplants
2 cloves garlic
1/4 cup fresh parsley
1/4 cup tahini
1/4 cup lemon juice
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1) Broil the eggplants, turning frequently until
slightly charred and soft, about 15 minutes.
(They can also be grilled, or baked at 375°F
for 1 hour, but I find broiling the easiest and
quickest method.) Remove from the oven and
let rest until cool enough to handle. Slice in
half lengthwise and scrape the flesh into a colander.
Drain out the bitter liquid by setting the
colander in the sink or in a bowl for about
15 minutes.
2) Drop the garlic into a food processor and
mince, then add the parsley and chop. Scrape
down the sides of the bowl and add the remaining
ingredients and the eggplant pulp. Process
until coarsely chopped.
3) Taste and add more lemon juice if desired.
Per Serving: Calories 49; Protein 1g; Fat 3g (Saturated 0g);
Carbohydrates 6g; Fiber 2g; Sodium 150mg
Baba Ganouj with Mint
and Cumin
Makes: 13 servings (3 tablespoons each)
The mint and cumin contribute aroma and flavor
to this version of the popular Middle Eastern dip.
1 recipe Baba Ganouj (opposite)
1/2 teaspoon kosher salt
2 tablespoons chopped fresh mint leaves
1 teaspoon ground cumin
1/4 teaspoon Tabasco sauce
1) Follow the directions for Baba Ganouj.
2) Add the additional salt and the mint, cumin,
and Tabasco in step 2 after the parsley is pulsed in.
Per Serving: Calories 50; Protein 2g; Fat 3g (Saturated 0g);
Carbohydrates 6g; Fiber 2g; Sodium 226mg
Eggplant Caviar
Makes: 16 servings (3 tablespoons each)
An old tale tells how this eggplant dip was passed
off as real caviar in a royal court, hence its name.
Although I don't see a direct resemblance, the combination
of sharp, sweet, and salty is wonderful.
Two 1-pound eggplants
1 tablespoon olive oil
2 cups chopped onions
4 cloves garlic, chopped
3 tablespoons tomato paste
1 teaspoon sugar
1 1/2 tablespoons balsamic vinegar
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1) Broil the eggplants, turning frequently until
slightly charred and soft, about 15 to 25 minutes.
(They can also be grilled, or baked at
375°F for 1 hour, but I find broiling the easiest
and quickest method.) Remove from the oven
and let rest until cool enough to handle. Slice
in half lengthwise and scrape the flesh into a
colander. Drain out the bitter liquid by setting
the colander in the sink or in a bowl for about
15 minutes.
2) Meanwhile, heat the oil in a heavy-bottomed
saucepan. Cook the onions and garlic in the pot
until softened and golden, about 10 minutes.
Keep the pot covered between stirrings.
3) Add the tomato paste, sugar, vinegar, salt,
pepper, and eggplant pulp. Cook until the sharp
vinegar aroma disappears, about 3 minutes.
4) Put the mixture into a food processor and
pulse until coarsely chopped.
Per Serving: Calories 36; Protein 1g; Fat 1g (Saturated 0g);
Carbohydrates 7g; Fiber 2g; Sodium 130mg
Hummus with Tahini
Makes: 10 servings (3 tablespoons each)
This classic version of hummus is very easy to make
and will last a week in the refrigerator.
2 cloves garlic
2 cups cooked chickpeas, drained and rinsed
1/3 cup tahini
3 tablespoons lemon juice
1/3 cup water
1/2 teaspoon kosher salt
1/8 teaspoon cayenne pepper
Mince the garlic in a food processor fitted with
a metal blade. Add the remaining ingredients
and puree until smooth, using additional liquid
if needed.
Per Serving: Calories 104; Protein 4g; Fat 5g (Saturated 1g);
Carbohydrates 11g; Fiber 2g; Sodium 99mg
(Continues...)
