Chapter 1 Appetizers
COUNTRY CAVIAR
SERVES 12
VERY LOW-FAT
Prep :10
Cook :15
Stand :00
Total :25
In the country, we use cornmeal for everything. What you have is what you use, so make something with what you have.
1 1/4 cups fat-free self-rising cornmeal mix
1/4 cup egg substitute
1/2 cup fat-free sour cream
1/2 teaspoon chopped chives (fresh or dried)
24 pitted ripe or pimento-stuffed olives
Preheat the oven to 400 degrees. Lightly spray two miniature (1 3/4-inch) muffin pans with vegetable oil cooking spray.
In a heavy zipper-lock plastic bag, combine cornmeal mix, egg substitute, sour cream, and chives. Close the bag and use tips of fingers to mix batter well. Keep walking your fingers around and over the batter until well blended. Shake to one side of the bag and snip off the corner of the bag to make a 3/4-inch opening. Squeeze the batter into the prepared muffin pans, filling each about 3/4 full.
Press an olive into the center of each cup of batter. Bake for about 15 minutes or until done.
Variations: Use cocktail onions or a ring of jalapeño pepper in place of the olives.
Make a thumbprint in the top of each cup of batter and spoon in about 1/2 teaspoon of minced fresh jalapeño pepper, or jalapeño pepper jelly.
Variations: Add a 1/2-inch chunk of fat-free cheese, your choice.
Add a 1/2-inch chunk of 98% fat-free ham.
Add 1/4 teaspoon of hot pepper sauce.
HOT AND SPICY PEPPER SQUARES
MAKES 48 SQUARES
0 GRAMS FAT
Prep :10
Cook :40
Stand :10
Total 1:00
1/2 cup flour
1 teaspoon baking powder
Dash salt
2 cups egg substitute
3 cups grated fat-free Monterey Jack cheese
1 1/2 cups fat-free cottage cheese
2 tablespoons chopped pickled jalapeño pepper
2 tablespoons chopped pimento
2 tablespoons sliced pitted ripe olives
Preheat the oven to 350 degrees. Lightly spray a 13 x 9-inch baking dish with vegetable oil cooking spray.
In a bowl stir together the flour, baking powder, and salt. Set aside.
In a large mixing bowl, beat the egg substitute slightly with an electric mixer, then stir in the flour mixture. Fold in the cheeses, pepper, pimento, and olives.
Pour into the prepared baking dish. Bake uncovered for about 40 minutes, or until set and golden brown. Let stand 10 minutes; cut into 1 1/2-inch squares. Serve warm or with low-fat tortilla chips if desired.
FROZEN GRAPES
SERVES 6
0 GRAMS FAT
Prep :50
Cook :00
Stand :02
Total :52
1 1/2 pounds green or red seedless grapes
Stem and wash the grapes and pat dry. Place in the freezer for about 45 minutes. Remove from the freezer and let stand 2 minutes before serving.
Very good with a hot spicy meal on a hot spicy summer evening.
BEAN TASTIES
MAKES 40 TASTIES
2.3 GRAMS FAT PER SERVING (4 PIECES)
Prep :20
Cook :10
Stand :00
Total :30
1/2 cup chopped onion
1 (16-ounce)can fat-free refried beans
1/2 cup salsa
1 teaspoon chili powder
1/8 teaspoon garlic powder
Dash salt (optional)
Dash pepper
1/4 cup fat-free cream cheese, at room temperature
1/2 cup cubed avocado
1 teaspoon lime juice
1 teaspoon lemon juice
10 (6-inch) flour tortillas
1/2 cup finely chopped green peppers (or red or mixed for holidays)
Salsa and fat-free sour cream
In a nonstick skillet lightly sprayed with vegetable oil cooking spray, cook the onion, stirring constantly, until tender. Stir in the refried beans, salsa, chili powder, garlic powder, salt, if desired, and pepper. Set aside.
Combine the cream cheese, avocado, and lime and lemon juice and mash together thoroughly. Spread about 2 tablespoons over each tortilla, leaving about 1/2-inch border around edge. Spread about 2 tablespoons of the bean mixture over the avocado mixture. Top with a chopped pepper and roll each tortilla up.
Cut the tortilla rolls into fourths; insert a toothpick or wooden pick into each tastie. Serve with salsa and fat-free sour cream.
HAM SWIRLS
SERVES 8
1 GRAM FAT PER SERVING
Prep :15
Cook :00
Stand 1:00
Total 1:15
8 slices 98% fat-free deli-style ham
1 (8-ounce) package fat-free cream cheese, at room temperature
8 medium whole dill pickles
Spread one side of each ham slice with about 2 tablespoons of cream cheese.
Lay one pickle on each at one side; roll the ham slice around the pickle. Press the edges together. Cover and refrigerate 1 hour. To serve, cut each pickle into six slices. Place on a serving tray, fiat side down. Have picks by the tray.
PIZZA APPETIZERS
SERVES 12
2 GRAMS FAT PER SERVING
Prep :15
Cook :08
Stand :00
Total :23
1 long loaf Italian bread, cut in half lengthwise
3/4 cup shredded fat-free Monterey Jack cheese
3/4 cup shredded fat-free Cheddar Cheese
3/4 cup fat-free pasta sauce
1 1/2 tablespoons dried Italian seasoning
6 thin slices 98% fat-free ham
12 to 15 bell pepper rings
1/2 cup chopped onion
Parsley for garnish
Preheat the broiler. Place the bread, cut side up, on a baking sheet; toast 4 to 5 inches from the heat source until lightly browned.
Combine the cheeses and sprinkle 1/4 of the mixture on each bread half; broil again until the cheese melts, about 1 to 2 minutes.
In a small saucepan, combine the pasta sauce and seasoning. Place over medium heat until thoroughly heated. Spoon evenly over bread halves; top with ham, pepper rings, and chopped onion. Sprinkle each half with the remaining cheeses.
Broil 4 to 5 minutes or until the cheese is melted. Cut each half into 6 pieces. Garnish with a little parsley if desired.
TORTILLA CHEESECAKE
SERVES 12
2 GRAMS FAT ENTIRE DISH
Prep :35
Cook :45
Stand 3:00
Total 4:20
1 1/2 cups crushed baked tortilla chips
1/4 cup Butter Buds, liquid form
2 (8-ounce) packages plus 1 (3-ounce) package fat-free cream cheese, at room temperature
1/2 cup egg substitute
2 1/2 cups shredded fat-free Monterey Jack cheese
1 (4-ounce)can chopped green chiles, drained
1/4 teaspoon ground red pepper (cayenne)
1 (8-ounce) carton fat-free sour cream
1 1/2 cups chopped bell peppers
1/2 cup chopped scallions
1 medium tomato, chopped
Preheat the oven to 325 degrees. Lightly spray the bottom of a 9-inch springform pan with vegetable oil cooking spray.
Process the crushed tortilla chips into fine crumbs in a blender or food processor. Or place the chips in a zipper-lock plastic bag and roll into crumbs with a rolling pin or bottle.
Combine the crushed tortilla chips with the Butter Buds and mix well. Press onto the bottom of the springform pan. Bake for 15 minutes and let cool on a wire rack.
Stir the cream cheese gently with a wire whisk. Add the egg substitute slowly, mixing after each addition. Stir in the shredded cheeses, chiles, and ground red pepper. Pour into the prepared pan, and bake at 325 degrees for 30 minutes. Cool 10 minutes on a wire rack. Gently run a knife around the edge of the pan to release the sides, and let cool completely.
Spread the sour cream evenly over the top; cover and chill. Arrange the chopped peppers and chopped scallions over the top and the tomatoes around the edge of top as desired. During the holidays I make mine in the shape of a tree.
Serve with tortilla chips.
CHILES RELLENOS
SERVES 4
LOW-FAT
Prep :25
Cook :40
Stand :00
Total 1:05
6 ounces fat-free Monterey Jack cheese
3 (4-ounce)cans whole green chiles, drained and seeded
1/2 cup all-purpose flour
1/8 teaspoon salt
1/8 teaspoon pepper
1/4 cup egg substitute
1 (14-ounce) can stewed tomatoes, undrained and chopped
Preheat the oven to 350 degrees. Lightly spray a 13 x 9-inch baking dish with vegetable oil cooking spray.
Cut the cheese into pieces; place one piece inside each chile. (You may use shredded cheese.) Set the cheese-filled chiles aside.
Combine the flour, salt, and pepper in a small mixing bowl. Place the egg substitute in another small bowl. Dredge each chile in the flour, then dip in the egg substitute. In a nonstick skillet lightly sprayed with vegetable oil cooking spray, brown the chiles.
Transfer the browned chiles to the prepared baking dish. Pour undrained chopped tomatoes over chiles. Bake for 30 minutes.
Serve with Mexican meals.
PITA PIZZA SNACKS
SERVES 2
0 GRAMS FAT
Prep :10
Cook :12
Stand :00
Total :22
1 fat-free pita bread, split into 2 rounds
2 tablespoons fat-free Italian dressing
2 slices fat-free cheese
Pizza toppings: chopped onions, peppers, sliced mushrooms
Preheat the oven to 375 degrees. Lightly brush the pita bread with dressing, place on a baking sheet, and bake for 8 to 10 minutes or until lightly browned. Brush bread with half of the remaining dressing; top with cheese and desired toppings. Drizzle the remaining dressing over the top. Return to the oven and bake for an additional 1 or 2 minutes, or until cheese begins to melt. Cut each round into 8 wedges.
MINI BAGEL BITS
SERVES 4
0.5 GRAM FAT PER BAGEL (2 HALVES)
Prep :10
Cook :08
Stand :00
Total :18
8 mini bagels, sliced in half
Fat-free pizza sauce
1/2 cup chopped onion
1/2 cup chopped bell pepper
1 cup shredded fat-free mozzarella or Cheddar cheese or both
Preheat the oven to 400 degrees. Place the bagels cut side up on a baking sheet. Spread the desired amount of pizza sauce on each bagel half. Top with onion, pepper, and cheese. Bake for about 7 to 8 minutes, until the bagels are hot and the cheese is melted.
HOLIDAY POPCORN SPECIAL
SERVES 5
0 GRAM FAT
Prep :15
Cook :15
Stand :00
Total :30
1 egg white
2 tablespoons packed brown sugar or Brown Sugar Twin
1/8 teaspoon cinnamon
3 quarts (12 cups)air-popped popcorn
Preheat the oven to 325 degrees. Lightly spray a 15 x 10-inch baking pan with vegetable oil cooking spray.
In a small bowl, beat the egg ...
