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 white until soft peaks form. Add the brown sugar or Sugar Twin and cinnamon, beating until stiff peaks form (usually about 1 minute). Place popcorn in a large bowl. Fold the egg white mixture into the popcorn. Spread in prepared baking sheet. Bake for 15 minutes, stirring twice during baking. Cool completely. Store in an airtight container.

Variations: Substitute 2 tablespoons barbecue seasoning for the sugar and cinnamon, If you like spicy snack, substitute Cajun seasoning for the sugar and cinnamon.

WHITE BEAN DIP

SERVES 4

0 GRAMS FAT

Prep :10

Cook :00

Stand 1:00

Total 1:10

2 (16-ounce) cans Great Northern beans

1 (4-ounce) can chopped green chiles

1/4 cup salsa

2 tablespoons lemon juice

1/2 clove garlic, minced

Pinch of dried basil

2 scallions, chopped fine

4 to 6 drops hot pepper sauce (careful -- add 1 drop at a time)

Drain the beans and chiles. Place in a food processor or blender, add the salsa, lemon juice, garlic, and basil. Blend until smooth.

Remove from the container into a mixing bowl. Stir in the scallions -- this will give a little body and crunch to your dip. Add hot pepper sauce a couple drops at a time, tasting frequently. Chill about an hour before serving.

SALSA DIP

SERVES 4

0 GRAMS FAT

Prep :05

Cook :00

Stand :00

Total :05

1 (8-ounce) package fat-free cream cheese, at room temperature

1/2 cup spicy salsa

2 to 3 drops hot pepper sauce

In a small mixing bowl, stir all the above ingredients together with a wire whisk. Be gentle with the stirring of the cream cheese; fat-free cheese gets thin very easily. Add only one drop of hot sauce at a time until the temperature suits your taste.

VEGETABLE DIP

SERVES 8

0 GRAMS FAT

Prep :20

Cook :00

Stand 3:00

Total 3:20

1 head cauliflower

1 bunch broccoli

1 (16-ounce) bag carrots

2 (8-ounce) packages fat-free cream cheese, at room temperature

1/2 cup minced onion

1/2 teaspoon ground cumin

1/4 teaspoon chili powder

Dash of salt

8 to 10 drops hot pepper sauce

Dippers: broccoli, cauliflower florets, carrots, celery, cucumber sticks, Iow-fat chips

Break cauliflower and broccoli into florets. Mince 1 cup of each and reserve remainder for dippers. Mince 1/2 cup carrots very tiny; cut remainder into small sticks for dippers.

In a medium mixing bowl, blend cream cheese (stir very gently -- fat-free cream cheese breaks down easily) with onion and seasonings. Add the hot pepper sauce one drop at a time, tasting after each addition. Stir in the minced cauliflower, broccoli, and carrots. Refrigerate in a covered bowl at least 3 hours or overnight before serving. Crackers are also nice dippers.

ZIPPY DIP

SERVES 8

0 GRAMS FAT

Prep :15

Cook :00

Stand 3:00

Total 3:15

2 (8-ounce) packages fat-free cream cheese, at room temperature

1/2 cup spicy V-8 vegetable juice

1 (4-ounce)can chopped green chiles, drained

1/4 cup chopped bell pepper

1/4 cup minced onion

4 drops hot pepper sauce

Fresh vegetables for dippers

In a medium bowl with a wire whisk, gently stir the cream cheese until smooth. (Careful -- fat-free cream cheese can break down and get runny.) Gradually add V-8 juice until smooth and well blended.

Stir in chiles, pepper, onion, and pepper sauce one drop at a time, tasting after each, to be sure you don't get it too hot. Cover and refrigerate at least 3 hours.

This is a good make-ahead dip.

SPINACH DIP

MAKES ABOUT 3 CUPS

0 GRAMS FAT

Prep :15

Cook :00

Stand 1:00

Total 1:15

1 (10-ounce) package frozen chopped spinach, thawed

1 (8-ounce) can water chestnuts, drained and chopped
r1 (16-ounce)carton fat-free sour cream

1/2 cup fat-free salad dressing

1 (8-ounce) envelope vegetable soup mix

1/2 teaspoon lemon juice

Drain thawed spinach on paper towels, squeezing out liquid. Combine spinach, water chestnuts, and remaining ingredients; cover and chill for 1 hour. Serve with assorted fresh vegetables.

GUACAMOLE THE SLIM WAY

SERVES 6

0 GRAMS FAT

Prep :15

Cook :00

Stand :00

Total :15

1 (20-ounce) bag frozen green peas, thawed and drained

1/4 cup lime juice

2 tablespoons chopped fresh cilantro or I teaspoon dried

1/2 small onion, quartered

2 tablespoons chopped green chiles

1/4 cup picante sauce or salsa

Salt and pepper to taste

1 small fresh tomato, chopped into tiny pieces

In a blender or food processor, process peas, lime juice, cilantro, onion, and chiles until smooth. Transfer to a mixing bowl and stir in picante sauce, salt and pepper, and chopped tomato. Stir together. Serve with Tortilla Chips (page 39).

CREAMY DIP

MAKES ABOUT 1 CUP

0 GRAMS FAT

Prep :05

Cook :00

Stand 2:00

Total 2:05

1/2 cup fat-free sour cream

1/2 cup fat-free mayonnaise

1 tablespoon chopped chives

1 1/2 tablespoons Worcestershire sauce

1/2 teaspoon seasoned salt

In a mixing bowl, combine all ingredients and blend thoroughly. Cover the mixture and chill for a couple of hours before serving, letting flavors blend.

Serve the dip with assorted fresh vegetables and chips.

SWEET POTATO CHIPS

SERVES 4

TRACE OF FAT PER SERVING

Prep :10

Cook :25

Stand :00

Total :35

2 large sweet potatoes, peeled

1/4 teaspoon salt(optional)

Preheat the oven to 325 degrees. Lightly spray two baking sheets with vegetable oil cooking spray.

Using a very sharp knife or vegetable cutter, slice the sweet potatoes crosswise into 1/8-inch slices. Arrange in a single layer on the prepared baking sheets. Lightly coat the slices with cooking spray.

Bake for 15 to 25 minutes or until crisp. Remove the chips from baking sheets as they begin to brown. Cool; sprinkle with salt if desired. Store in an airtight container.

TATER DIPPERS

SERVES 6

0 GRAMS FAT

Prep:10

Cook :25

Stand :00

Total :35

4 to 5 cups raw vegetables (mushrooms, bell peppers, broccoli, carrots; see below)

1 cup instant potato flakes

1/3 cup grated fat-free Parmesan cheese

1/2 teaspoon celery salt

1/4 teaspoon garlic powder

1/2 cup egg substitute

Fat-free ranch salad dressing (fat-free) or dip (optional)

Preheat the oven to 400 degrees. Lightly spray two baking sheets with vegetable oil cooking spray.

Prepare the vegetables: Wipe the mushrooms and leave them whole. Core the peppers and cut into rings. Separate the broccoli into florets. Peel the carrots and cut into thin strips.

In a small bowl, combine the potato flakes, Parmesan cheese, celery salt, and garlic powder. In another bowl, beat the egg substitute slightly. Dip the vegetables, one at a time, in the egg substitute, then in the potato mixture. Arrange them on the prepared baking sheets and spray lightly with vegetable oil cooking spray. Bake for 20 to 25 minutes, until tender. Serve with dressing or dip if desired, or you can just use as your vegetable side dish.

TORTILLA CHIPS

Multiply as needed for number of servings.

SERVES 1

1 GRAM FAT PER 8 CHIPS

Prep :05

Cook :15

Stand :00

Total :20

1 flour tortilla or corn tortilla

Preheat the oven to 350 degrees.

Lightly spray the corn tortilla, if using, with a fine mist of water (flour tortillas don't need any preparation). Cut into 8 wedgeshape pieces, place on a baking sheet, and bake until lightly browned, about 10 to 15 minutes. Be careful to watch what you're doing; they will burn very quickly.

Copyright © 1996 By Betty Rohde