This zippy cocktail sauce doesn’t contain any sugar, unlike most bottled brands available in the supermarket. Serve it up with either boiled or grilled shrimp, although we suggest you go with the grill if you can—it adds a rich layer of flavor to this timeless appetizer.
Ingredients:
- 1 cup canned no-salt-added fire-roasted diced tomatoes
- 1 tbsp horseradish
- 1 tbsp lime juice
- 1/4 tsp chipotle puree or chili flakes
- 16 jumbo shrimp (about 1 lb.), peeled and deveined, then boiled or grilled
Instructions: Combine all the ingredients in a blender or food processor and puree until smooth. Transfer the sauce to a jar and chill for at least 30 minutes before using to let the flavors meld. The sauce will keep in the refrigerator for about 1 month. Spoon 1/4 cup of cocktail sauce into each of 4 decorative glasses. Top with 4 shrimp per glass. Sprinkle with the parsley and garnish with the lemon wedges or slices.
Fit Factor: 150 calories, 5g fat, 340 mg sodium, 2g total carbohydrates, 23 g protein per serving
Recipe reprinted from Flavor First by Cheryl Forberg (Rodale, 2011)
Ingredients:
- 8 corn tortillas (6-inch diameter)
- 1 cup pureed tomato salsa
- 2 cups cooked, crumbled lean ground beef, chicken, or turkey
- 1/2 cup (2 ounces) shredded reduced-fat Mexican four-cheese blend
- Red chile flakes to taste (optional)
- 1/2 firm-ripe Hass avocado, finely diced (about 1/2 cup)
Instructions:
- Preheat the oven to 475°F. Place the tortillas on a nonstick baking sheet. Spread each tortilla with 2 tablespoons of the salsa, leaving a 1/2-inch border around the edges. Sprinkle each taco with 1/4 cup of the crumbled meat and 1 tablespoon of cheese. Sprinkle with chile flakes (if using).
- Bake for 6 to 7 minutes, or until the cheese melts and the edges just start to brown. Remove from the oven. Loosen from the pan.
- Sprinkle each with 1 tablespoon diced avocado and fold in half, pressing the edges of the tortilla lightly together. Serve immediately
Serves: 8
Fit Factor: 150 calories, 4g fat,160mg sodium, 15 g total carbohydrates (2 g sugars), 3g fiber, 14g protein per serving
Recipe adapted from Flavor First by Cheryl Forberg (Rodale, 2011)
Ingredients:
- 1-½ cups nonfat plain Greek-style yogurt
- ½ medium roasted, peeled red bell pepper or ½ cup sun-dried tomatoes
- 1 tbsp + 1 tsp horseradish
- 2 tsp lime juice
- 1 tsp Dijon mustard
- 4 oz smoked salmon finely chopped
- 2 tbsp chopped shallots
- 1 tbsp chopped fresh chives
Instructions: Combine the yogurt, cream cheese, roasted pepper, horseradish, lime juice, and mustard in a food processor and process until smooth. Transfer to a bowl and stir in the salmon and shallots. Refrigerate for at least 1 hour. Transfer to a serving dish and garnish with chives. Serve with whole-grain crackers.
Serves: 8 (1/4-cup servings)
Fit Factor: 70 calories, 2g fat, 65mg sodium, 3g total carbohydrates (1g sugar), 8g protein per serving
Recipe adapted from Flavor First by Cheryl Forberg (Rodale, 2011)
These flavorful baked chickpeas are a great swap for oil-roasted nuts and a delicious source of fiber and protein.
Ingredients:
- 1 (15-oz) can chickpeas or 1-1/2 cups cooked chickpeas, drained, rinsed, patted dry
- 1 tsp olive oil
- 1 tsp ground coriander
- 1⁄2 tsp curry powder
- 1⁄2 tsp red chili flakes (optional)
- 1⁄4 tsp salt
- 1⁄4 tsp ground black pepper
Instructions:Preheat the oven to 375°F. In a small bowl, toss the chickpeas with the oil, coriander, curry powder, chili flakes, salt, and pepper. Arrange in a single layer on a baking sheet. Bake for 45 minutes, or until crisp and slightly browned. Serve warm or allow to cool.
Fit Factor: 110 calories, 3g fat, 150mg sodium, 17g carbohydrates, 5 g fiber, 6g protein per serving
Recipe reprinted from Flavor First by Cheryl Forberg (Rodale, 2011)
Ingredients:
- 12 hard boiled eggs, peeled
- 1 ½ cups low fat hummus
- Paprika and Italian parsley, to garnish
Instructions: Cut eggs in half lengthwise. Remove the egg yolks to a small bowl and reserve for another use. Fill each egg white shell with a tablespoon of hummus and sprinkle lightly with paprika and garnish with parsley. Cover lightly with plastic wrap and refrigerate for up to one day before serving.
Serves: 12 (each serving = 2 halves)
Fit Factor: 100 calories, 15g fat, 26mg sodium, 12g carbs (2g sugars), 3g fiber, 8g protein per serving
These are easy to throw together for last minute entertaining. Add a bowl of hummus, salsa, or your favorite dip—and let the game begin.
Ingredients:
- 6 six-inch whole-grain pita breads
- olive oil cooking spray
- ¾ tsp garlic powder, onion powder and chili powder
Instructions:
- Preheat oven to 375 degrees Fahrenheit.
- With a sharp knife, cut each pita bread in half, then each half into 4 triangles. Carefully separate each triangle into 2 pieces. There should be 16 small triangles per pita bread.
- Arrange triangles in a single layer on two baking sheets. Lightly coat triangles with cooking spray. Sprinkle with seasoning powder. Gentle toss and rearrange to cover baking sheet
- Bake for 5 minutes. Remove from oven and using a metal spatula, gently turn pitas over and continue to bake until crisp and golden brown, about 8 minutes longer. Chips will get crispy as they cool. Store in airtight containers or self-sealing plastic bags.
Serves: 12 (one serving = 8 triangles)
Fit Factor: 90 calories, 1g fat, 170mg sodium, 18g carb (0g sugars), 3g fiber, 3g protein per serving
Ingredients:
- 4 whole Portobella mushroom caps (about 5” each), stem removed
- 1/2 cup low-fat marinara sauce
- 1/2 cup lean turkey Italian sausage, cooked, drained and crumbled
- 4 tbsp shredded fat-free or low-fat mozzarella cheese
- 2 tsp freshly grated Parmesan cheese
- 1 tablespoon chopped fresh basil
Instructions: Preheat the oven to 350 degrees Fahrenheit. Wipe the mushrooms clean of any dirt. Place them on a baking sheet, gill side up. Spoon sauce over each cap, then sprinkle on sausage and cheeses. Place in the oven and bake for 6 to 8 minutes, or until cheese is melted. Garnish with fresh basil. Serve immediately.
Serves: 4
Fit Factor: 97 calories, 3g fat, 305mg sodium, 7g carbs, 2g fiber, 10g protein per serving
(Note: Photo shows uncooked mushrooms—not the finished product.)
This “mayo” is a delicious way to enjoy a creamy spread while using only good fats. For your party, it'll work as an irrestible dip, served with small rice crackers.
Ingredients:
- 1 ripe Hass avocado, coarsely chopped
- 3 tbsp warm water
- 2-1/2 tsp rice vinegar
- 2 tsp chopped pickled sushi ginger
- 1 tsp low-sodium soy sauce
- 1 tsp Dijon mustard
- 1/2 tsp toasted sesame oil
Instructions: Combine all of the ingredients in a food processor or blender and puree until smooth. Transfer to a small jar and refrigerate. Keeps refrigerated for 2 days. Serve with mini rice crackers.
Makes: 3/4 cup
Fit Factor: 25 calories, 2g fat, 1g carbs (0g sugars),10mg sodium, 0 g fiber, 0 g protein per 1-tbsp serving
Recipe reprinted from Flavor First by Cheryl Forberg (Rodale, 2011)
Ingredients:
- 1 lb whole edamame pods, defrosted
- 2 tsp kosher salt
- ¾ teaspoon ground ginger
Instructions: Prepare a steamer and steam the edamame pods until hot, about 5 minutes. Meanwhile, in a large bowl, combine the salt and ginger powder. Add hot edamame pods. Sprinkle with ginger salt and toss to coat. Serve immediately.
Serves: 4
Fit Factor: 140 calories, 6g fat, 12g carbs (2g sugars), 1170g sodium, 6g fiber, 12g protein per serving
This simple dish was inspired by an appetizer at Kitchen Door restaurant in Napa, California. Leftovers are great on sandwiches—not that there will be any leftovers.
Ingredients:
- 8 oz fresh shishitos peppers (approx 35 – 45 peppers)
- 1 tbsp fresh lime juice
- 1 tbsp low sodium soy sauce
- ½ - 1 tsp red chili flakes
Instructions:
- Preheat grill to medium high.
- Place the peppers on the grate and grill for approximately 1 minute on each side. Each side should be lightly charred. Because the peppers are small, they’ll continue cooking after you remove them from them heat.
- Place peppers in a medium size mixing bowl. Add remaining ingredients. Toss gently and transfer to a serving dish. Serve hot or at room temperature. Peppers will also keep refrigerated for one to two days.
Serves: 4 (one serving = 6-8 peppers)
Fit Factor: 20 calories, 0g fat, 4g carbs (2g sugars), 135mg sodium, 1g fiber, 1g protein per serving