American Heart Association Low-Calorie Cookbook More than 200 Delicious Recipes for Healthy Eating Tapa blanda - 2004

Wassail Curried Chicken and Chutney Spread: serves 8; 2 tablespoons per serving

Mango chutney and curry powder turn cream cheese into a "company's coming" appetizer and a great snack. Serve small scoops of this creamy chicken spread on cucumber slices, bell pepper squares, or celery sticks, or use it to fill phyllo shells.

1 cup diced cooked chicken or turkey, white meat only, skin and all visible fat removed (6 to 8 ounces cooked boneless, skinless chicken breasts or
1 small turkey tenderloin, about 8 ounces)
2 ounces fat-free or reduced-fat cream cheese, softened
1/4 cup fat-free or low-fat plain yogurt
3 tablespoons mango chutney
1 teaspoon curry powder
2 tablespoons sliced almonds (optional)
1/4 teaspoon paprika (optional)
1/4 teaspoon curry powder (optional)

In a food processor or blender, process the chicken, cream cheese, yogurt, chutney, and 1 teaspoon curry powder to the desired texture. (If you want the consistency like chicken salad, coarsely chop the chicken with a knife and combine the ingredients in a small bowl.)

To serve, put the spread in a small bowl. Sprinkle with almonds, paprika, and 1/4 teaspoon curry powder.

cook's tip on mango chutney

Mango chutney is like a sweet, fruit-based jam with a zesty attitude (from a touch of vinegar). Find it near the condiments or Indian foods in your grocery. Serve mango chutney as a dipping sauce for grilled meats, or spread 1/2 cup of it over a block of fat-free cream cheese for an instant appetizer with low-fat crackers and mixed vegetables on the side.

with almonds

Calories 68
Total Fat 1.5 g
Saturated 0.5 g
Polyunsaturated 0.5 g
Monounsaturated 1.0 g
Cholesterol 16 mg
Sodium 55 mg
Carbohydrate 6 g
Fiber 0 g
Protein 7 g

without almonds

Calories 59
Total Fat 1.0 g
Saturated 0.0 g
Polyunsaturated 0.0 g
Monounsaturated 0.5 g
Cholesterol 16 mg
Sodium 55 mg
Carbohydrate 5 g
Fiber 0 g
Protein 7 g

Sun-dried Tomato Dip: serves 12; 2 tablespoons per serving

The lineup of sun-dried tomatoes, garlic, and Italian seasoning makes this dip a surefire crowd pleaser. It's especially good with raw celery, carrots, cucumbers, broccoli, and cauliflower.

1/2 cup boiling water
18 dry-packed sun-dried tomato halves
1 cup low-fat cottage cheese, undrained
1/2 cup fat-free or low-fat plain yogurt
2 tablespoons fat-free, cholesterol-free, or light, reduced-calorie mayonnaise dressing
1 to 2 medium garlic cloves or 1*2 to 1 teaspoon bottled minced garlic
2 medium green onions (green and white parts)
1/2 teaspoon salt-free Italian seasoning, crumbled
1/2 to 1 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/8 teaspoon salt

In a small bowl, combine the water and tomatoes. Let stand for 10 to 15 minutes, or until softened.

Meanwhile, in a food processor or blender, process the cottage cheese, yogurt, mayonnaise, and garlic until smooth. Transfer to a small bowl.

Slice the green onions. Add to the cottage cheese mixture.

Stir in the Italian seasoning, basil, pepper, and salt.

Drain and finely chop the tomatoes. Stir into the cottage cheese mixture.

Cover and refrigerate for 2 to 48 hours. Stir before serving.

cook's tip

You can use fat-free cottage cheese instead of low fat, but the texture of the dip won't be quite as pleasing.

Calories 37
Total Fat 0.5 g
Saturated 0 g
Polyunsaturated 0 g
Monounsaturated 0 g
Cholesterol 1 mg
Sodium 130 mg
Carbohydrate 5 g
Fiber 1 g
Protein 4 g

Edamame Hummus: serves 24; 2 tablespoons per serving

Hummus is traditionally made with chick-peas, but shelled green soybeans, called edamame (ed-ah-MOM-ee), offer a refreshing alternative. Serve this zesty, mildly sweet hummus as a dip with fresh vegetables or pita bread, or use a larger portion as a side dish.

8 cups water
16 ounces frozen shelled green soybeans, or edamame
1/2 cup fat-free or low-fat lemon yogurt
1/3 cup firm reduced-fat tofu, drained if necessary
1/4 cup diced red onion
3 strips cooked low-fat turkey bacon or soy bacon
11/2 tablespoons fresh lemon juice
1 teaspoon hot chili sauce
1 medium garlic clove, minced, or 1*2 teaspoon bottled minced garlic
1 small red bell pepper, diced

Pour the water into a small stockpot; bring to a boil, covered, over high heat. Reduce the heat to medium-high; cook the edamame, uncovered, for 5 minutes.

Meanwhile, fill a large bowl with ice water. Remove the edamame with a large slotted spoon or skimmer; plunge the edamame into the ice water to stop the cooking process and preserve the color. Let stand until chilled, about 5 minutes. Drain well.

In a food processor or blender, process the yogurt, tofu, onion, bacon, lemon juice, chili sauce, and garlic for 30 seconds; scrape down the sides of the bowl and process for 30 seconds. Add the edamame; process until the mixture is almost smooth, scraping down the sides of the bowl as necessary. Add the red bell pepper; pulse 8 to 12 times, until the desired consistency.

cook's tip on edamame (soybeans)

Rich in fiber, vitamins A and C, and protein, edamame is easy to prepare. You can microwave, steam, or boil it; shell it if necessary; and sprinkle lightly with salt. Little kids often like them, too. If your supermarket doesn't carry the frozen variety, check Asian food markets or health food stores. And be sure to look for fresh soybeans in the late spring through early summer.

Calories 43
Total Fat 1.5 g
Saturated 0.5 g
Polyunsaturated 0.5 g
Monounsaturated 0.5 g
Cholesterol 2 mg
Sodium 35 mg
Carbohydrate 4 g
Fiber 1 g
Protein 3 g