in Diet Recipe, Quick Healthy Meals, Recipes

Smart Diets: 26 sandwiches and snacks

by eatwoo.com 1 September 2019, 22:15 1.7k Views

Smart Diets: 26 sandwiches and snacks

Sandwiches & Snacks

Lunchtime and snacktime can be tricky when it comes to following a heart-smart diet. When you’re ready for lunch, it’s all too easy to grab readily accessible—but definitely not heart-healthy—fast food. Midafternoon (or whenever the urge to snack sets in), a vending machine always seems to be right around the corner. And the opportunities for junk food are as abundant for kids as they are for adults. So, what’s a family to do?

Start by packing a wholesome lunch for your kids at least three times a week, and make the same for yourself and your partner. Garden Turkey Sandwiches, Curried Chicken Pitas, or Peanut Butter, Pear, and Cream Cheese Sandwiches are not difficult to prepare for the whole family—just get an assembly line going with the kids’ help and you’ll all have brown-bag lunches in minutes. Throw in an apple or orange—or a baggie of our Kale Chips or Spiced Chickpea Munchies—and you’re good to go. Or over the weekend, prepare a big batch of Spring Pea Dip or Lemon-Cilantro Eggplant Dip; your family members can fill pitas with the dip themselves and top with veggies of their choice. Planning ahead for lunch takes discipline, but it’s a routine that’s good for your ticker.

This chapter also offers a selection of healthier burgers made from tuna or ground turkey; pork or grilled-fish tacos; and even Mini Barbecued Pork Sandwiches you can serve on busy weeknights or lazy weekends. For movie night or the big game, serve our Slimmed-Down Potato Skins or Healthy Makeover Nachos Supreme—you’re sure to get a thumbs up!

Garden Turkey Sandwiches with Lemon Mayo

Turkey, tomato, and baby spinach on whole-grain bread makes a satisfying lunch—or enjoy half a sandwich for a wholesome snack. Freshly grated lemon peel gives the low-fat mayonnaise spread a lift.

TOTAL TIME: 10 minutes

MAKES: 4 sandwiches

1 teaspoon grated lemon peel
¼ cup low-fat mayonnaise
8 slices whole-grain bread
4 cups loosely packed baby spinach leaves
8 ounces turkey breast, sliced
2 tomatoes, sliced

1. In small bowl, stir grated lemon peel into mayonnaise; spread on one side of each bread slice.

2. On 4 slices bread, layer equal amounts spinach, turkey, and tomato, starting and ending with spinach. Top with remaining bread slices.

EACH SANDWICH: About 300 calories, 26g protein, 33g carbohydrate, 7g total fat (2g saturated), 13g fiber, 57mg cholesterol, 320mg sodium

Mango Chicken Lettuce Cups

Skip the bread and wrap these speedy, no-cook chicken wraps in crisp lettuce leaves instead. Mango, fresh mint, and jicama add Latin-style zing.

TOTAL TIME: 20 minutes

MAKES: 4 main-dish servings

1 large ripe mango, peeled and chopped
1 cup finely chopped jicama
½ cup packed fresh mint leaves, finely chopped
¼ cup fresh lime juice
2 tablespoons extra-virgin olive oil
½ teaspoon Asian chili sauce (Sriracha), plus more to taste
¼ teaspoon salt
3 cups coarsely shredded chicken meat (about ½ rotisserie chicken)
12 Boston lettuce leaves

1. In large bowl, combine mango, jicama, mint, lime juice, oil, chili sauce, and salt. Toss to combine. If making ahead, cover bowl and refrigerate mixture up to overnight.

2. To serve, add chicken to mango mixture; toss to combine. Place ⅓ cup chicken mixture in each lettuce leaf.

EACH SERVING: About 325 calories, 32g protein, 17g carbohydrate, 15g total fat (3g saturated), 4g fiber, 94mg cholesterol, 400mg sodium

Grilled Portobello and Tomato Panini

Crusty ciabatta, fragrant grilled veggies, and homemade basil pesto—now that’s a sandwich to sink your teeth into! To keep the pesto extra heart-healthy, we’ve swapped in toasted almonds for the traditional pine nuts and skipped the Parmesan.

TOTAL TIME: 10 minutes

MAKES: 4 sandwiches

HEART-HEALTHY PESTO

3 cups basil leaves
⅓ cup plus 3 tablespoons extra-virgin olive oil
¼ cup almonds, toasted (see Tip)
2 small garlic cloves
¼ teaspoon salt
¼ teaspoon ground black pepper

BREAD AND FILLINGS

1 loaf ciabatta (1 inch thick)
4 large portobello mushrooms, stems removed
2 ripe medium tomatoes, sliced ¼ inch thick

1. Pulse basil, ⅓ cup oil, almonds, and garlic in food processor until very finely chopped. Sprinkle in salt and pepper and pulse to combine; pesto can be refrigerated in an airtight container up to 5 days.

2. Prepare outdoor grill for direct grilling over medium heat. Cut bread into four 4-inch-square pieces, then split each horizontally in half so you have 8 pieces.

3. Brush mushrooms and tomatoes with 3 tablespoons oil and place on grill. Grill 6 to 8 minutes, turning once. Transfer to plate.

4. Brush bread with oil and place on grill until slightly toasted, about 1 minute, flipping once. Transfer to plate.

5. Spread 1 tablespoon pesto on each piece of bread. On bottom half of each bread piece, layer 1 grilled mushroom and 3 slices tomato. Set top halves of bread on filling. Cut each sandwich in half and serve hot.

EACH SERVING: About 480 calories, 11g protein, 36g carbohydrate, 35g total fat (5g saturated), 5g fiber, 2mg cholesterol, 403mg sodium

TIP

To toast whole almonds, preheat the oven to 350°F. Spread the almonds in a single layer on a cookie sheet and bake, stirring occasionally, until lightly browned, about 10 minutes. Watch the nuts carefully, because they can go quickly from well toasted to burnt.

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Healthy Club Sandwiches

This carrot, sprout, and bean spread combo will delight your palate and satisfy your hunger. To make it extra wholesome, we suggest using multigrain toast, but sourdough bread would be delicious, too.

TOTAL TIME: 25 minutes

MAKES: 4 sandwiches

2 tablespoons olive oil
2 teaspoons plus 1 tablespoon fresh lemon juice
1 teaspoon honey
⅛ teaspoon ground black pepper
1 cup shredded carrots (about 2 medium)
2 cups alfalfa sprouts
1 garlic clove, finely chopped
½ teaspoon ground cumin
Pinch cayenne (ground red) pepper
1 can (15 to 19 ounces) sodium-free garbanzo beans, rinsed and drained
1 tablespoon water
12 slices multigrain bread, lightly toasted
1 large ripe tomato (10 to 12 ounces), thinly sliced
1 bunch (4 ounces) watercress, tough stems trimmed

1. In medium bowl, whisk together 1 tablespoon oil, 2 teaspoons lemon juice, honey, and black pepper. Add carrots and alfalfa sprouts; toss until mixed and evenly coated with dressing.

2. In 2-quart saucepan, heat remaining 1 tablespoon oil over medium. Add garlic, cumin, and cayenne and cook until very fragrant. Stir in garbanzo beans and remove from heat. Add remaining 1 tablespoon lemon juice and water; mash to a coarse puree.

3. Spread garbanzo mixture on 8 toast slices. Place tomato slices and watercress over 4 slices of garbanzo-topped toast. Top remaining 4 garbanzo-topped slices with alfalfa-sprout mixture and place, topping side up, on watercress-topped bread. Cover with 4 remaining toast slices. Cut sandwiches in half.

EACH SANDWICH: About 380 calories, 14g protein, 57g carbohydrate, 12g total fat (2g saturated), 17g fiber, 0mg cholesterol, 270mg sodium

Chicken and Tofu Lettuce Wraps

These fast and fresh Thai-style wraps from Lisa Warren of Washington, D.C., were our top pick in the family-friendly category at our first Cook Your Heart Out recipe contest. A ground chicken breast, tofu, and cellophane noodle filling is flavored with lime juice, chiles, and reduced-sodium soy sauce, then sprinkled with peanuts, cilantro, and scallions. Eat with your hands—no utensils required.

ACTIVE TIME: 20 minutes

TOTAL TIME: 25 minutes

MAKES: 8 main-dish servings

6 cups water
4 ounces cellophane noodles (thin rice noodles)
12 ounces reduced-fat firm tofu, drained and cut into ½-inch cubes
4 tablespoons fresh lime juice
2 tablespoons reduced-sodium soy sauce
1 tablespoon fish sauce
1 serrano pepper, seeded and minced
1 teaspoon sugar
1½ teaspoons olive oil
1 red onion, finely chopped
1 pound ground chicken breast
2 garlic cloves, minced
1 cup packed fresh cilantro leaves, coarsely chopped
½ cup unsalted dry roasted peanuts, coarsely chopped
2 green onions, finely chopped
16 large Boston lettuce leaves
Lime wedges for serving

1. Bring water to boil in medium saucepan. Add noodles and remove pan from heat. Let stand 4 to 5 minutes or until noodles soften. Drain and rinse with cold water until cool. With kitchen scissors, cut noodles into 1-inch pieces.

2. Place tofu between layers of paper towels. In small bowl, combine lime juice, soy sauce, fish sauce, serrano, and sugar. Set aside.

3. In large deep skillet, heat oil over medium-high. Add red onion and sauté until softened, about 1 minute. Add chicken and garlic. Cook, stirring frequently with a wooden spoon to break up chicken, until chicken is cooked through and begins to brown. Add tofu and cook, stirring frequently, until tofu is hot, about 4 minutes. Stir noodles and sauce into chicken mixture; remove skillet from heat. Stir in cilantro, peanuts, and green onions. Serve chicken with lettuce leaves and lime wedges.

EACH SERVING: About 210 calories, 18g protein, 19g carbohydrate, 7g total fat (1g saturated), 2g fiber, 36mg cholesterol, 405mg sodium

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Grilled-Fish Tacos

Coat tilapia with a bold, Baja-style rub of cayenne and oregano and then char-crust it on the grill for taqueria-worthy tacos. Muy bueno!

ACTIVE TIME: 15 minutes

TOTAL TIME: 20 minutes

MAKES: 4 main-dish servings

1 large lemon
2½ teaspoons vegetable oil
½ teaspoon plus 1 pinch salt
2 ears corn, husked
1 avocado, cut in half and pitted
3 garlic cloves, crushed with garlic press
½ teaspoon dried oregano
¼ teaspoon cayenne (ground red) pepper
1 pound skinless tilapia fillets (see Tip)
12 corn tortillas
1 large ripe tomato, finely chopped
Fresh cilantro leaves for serving
Lime wedges for serving

1. Prepare outdoor grill for direct grilling over medium-high. From lemon, grate 2 teaspoons peel and squeeze 2 tablespoons juice.

2. Use ½ teaspoon oil and pinch salt to rub all over corn and cut sides of avocado; set aside on a plate. On another plate, combine garlic, oregano, cayenne, lemon peel, ¼ teaspoon salt, and remaining 2 teaspoons oil. Place fish on mixture and rub all over to coat.

3. Place fish, corn, and avocado, cut sides down, on hot grill grate. Cook fish 3 to 4 minutes or until opaque throughout, turning over once; cook vegetables 5 minutes or until charred, turning occasionally.

4. Transfer fish, corn, and avocado to cutting board to cool. Place tortillas on grill in single layer and cook 1 minute, turning once. Stack on large sheet of foil and wrap tightly.

5. Cut kernels from corncobs. Peel and finely chop avocado. Break fish into large chunks. In large bowl, mix together tomato, corn, avocado, reserved lemon juice, and remaining ¼ teaspoon salt. Divide fish and tomato mixture among tortillas and serve with cilantro and lime wedges.

EACH SERVING (3 TACOS): About 420 calories, 31g protein, 49g carbohydrate, 13g total fat (2g saturated), 9g fiber, 52mg cholesterol, 425mg sodium

TIP

Flounder, catfish, or any mild white fish would be a good substitute for the tilapia. Grill fish fillets only 8 to 10 minutes per inch of thickness.

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Curried Chicken Pitas

The addition of cantaloupe brings extra sweet flavor to these curry-spiced chicken salad sandwiches. They’re the ideal choice for a light and casual summer meal.

TOTAL TIME: 20 minutes

MAKES: 4 sandwiches

¼ cup packed fresh cilantro leaves, finely chopped
¼ cup reduced-fat sour cream
2 tablespoons low-fat mayonnaise
1 tablespoon fresh lime juice
1 teaspoon peeled, grated fresh ginger
¼ teaspoon curry powder
¼ teaspoon ground coriander
2 cups chopped, cooked chicken-breast meat
5 radishes, cut into ¼-inch-thick half-moons
1½ cups (8 ounces) chopped cantaloupe
¼ small red onion, finely chopped
3 tablespoons roasted cashews, chopped
4 pita breads, toasted, each cut into quarters

1. To make dressing, in small bowl, whisk cilantro, sour cream, mayonnaise, lime juice, ginger, curry powder, and coriander until well blended. In larger bowl, combine chicken, radishes, cantaloupe, and onion. If making ahead, cover bowls and refrigerate up to 1 day.

2. To serve, toss chicken mixture with half of dressing. Sprinkle with cashews. Spoon on top of pita pieces and serve with remaining dressing alongside.

EACH SERVING: About 380 calories, 29g protein, 45g carbohydrate, 9g total fat (3g saturated), 3g fiber, 65mg cholesterol, 465mg sodium

Mini Barbecued Pork Sandwiches

For a down-home meal in just half an hour, try these shredded pork tenderloin sliders. Serve with a side of Carrot and Zucchini Ribbons to complete the menu.

ACTIVE TIME: 10 minutes

TOTAL TIME: 30 minutes

MAKES: 6 main-dish servings

3 tablespoons light molasses
3 tablespoons ketchup
1 tablespoon Worcestershire sauce
1 teaspoon peeled, minced fresh ginger
½ teaspoon grated lemon peel
1 garlic clove, crushed with garlic press
2 whole pork tenderloins (¾ pound each)
12 small, soft dinner rolls

1. Position oven rack 5 to 7 inches from heat source and preheat broiler. In medium bowl, combine molasses, ketchup, Worcestershire, ginger, lemon peel, and garlic; add pork, turning to coat.

2. Place tenderloins on rack in broiling pan. Spoon any remaining molasses mixture on top. Broil pork, turning once, until meat is browned outside and still slightly pink in center (instant-read thermometer inserted into center should register 160°F), 15 to 20 minutes.

3. To serve, thinly slice pork. Serve on rolls with any juices from broiling pan.

EACH SERVING (2 SANDWICHES): About 390 calories, 32g protein, 35g carbohydrate, 13g total fat (4g saturated), 1g fiber, 70mg cholesterol, 360mg sodium

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Turkey-Meatball Lettuce Wraps

Wrap it up! These lean turkey meatballs served in lettuce cups get their savory zing (but no extra fat) from garlic, mint, and Asian fish sauce. Carrots add crunch—and loads of vitamin A. No grill? Just cook the meat on a stovetop in a grill pan, and increase the cooking time to eight minutes.

TOTAL TIME: 30 minutes

MAKES: 4 main-dish servings

3 limes
3 cups shredded carrots (about 6)
½ cup packed fresh mint leaves, thinly sliced
2 garlic cloves, finely chopped
4 teaspoons reduced-sodium fish sauce
1¼ teaspoons sugar
¾ teaspoon ground black pepper
1 pound lean ground turkey (93%)
12 Boston lettuce leaves

1. If using wooden skewers, presoak in cold water at least 30 minutes to prevent burning. Prepare outdoor grill for direct grilling on medium-high.

2. From 2 limes, squeeze ¼ cup juice into bowl. Cut remaining lime into wedges.

3. To lime juice, add carrots, half of mint, ¼ teaspoon garlic, 1 teaspoon fish sauce, ¼ teaspoon sugar, and ¼ teaspoon pepper. Stir; let stand.

4. In large bowl, with hands, combine turkey with remaining 1 tablespoon fish sauce, 1 teaspoon sugar, ½ teaspoon pepper, mint, and garlic. Shape mixture by tablespoonfuls into meatballs. Arrange on skewers, ½ inch apart; flatten slightly.

5. Grill, turning meatballs occasionally, 4 to 5 minutes or until grill marks appear and meat loses pink color.

6. Divide meatballs and carrot mixture among lettuce leaves. Serve with lime wedges.

EACH SERVING (3 WRAPS): About 230 calories, 27g protein, 15g carbohydrate, 7g total fat (2g saturated), 4g fiber, 66mg cholesterol, 415mg sodium

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Turkey Burgers with Minted Yogurt Sauce

Celebrate the flavors of Greece in this tasty, slimmed-down summer favorite.

ACTIVE TIME: 20 minutes

TOTAL TIME: 35 minutes

MAKES: 4 burgers

½ cup plus 2 tablespoons plain fat-free yogurt
2 green onions, green and white parts thinly sliced and kept separate
½ cup packed fresh mint leaves, finely chopped
1 pound lean ground turkey
1½ ounces feta cheese, finely crumbled
1½ teaspoons ground coriander
⅛ teaspoon salt
⅛ teaspoon ground black pepper
2 whole-wheat pitas, cut in half
2 ripe tomatoes, thinly sliced

1. Prepare outdoor grill for covered direct grilling over medium.

2. In small bowl, combine ½ cup yogurt, white parts of onions, and half of chopped mint.

3. In large bowl, with hands, combine turkey, feta, coriander, salt, pepper, green parts of onions, remaining mint, and remaining 2 tablespoons yogurt. Mix well, then form into patties about 3½ inches in diameter and ¾ inch thick.

4. Place patties on hot grill grate; cover and cook 12 to 13 minutes or just until meat loses pink color throughout, turning once. (Instant-read thermometer inserted into center of burger should register 165°F.) During last 2 minutes of cooking, add pitas to grill. Cook 2 minutes or until warmed, turning once.

5. Open pitas. Divide burgers, tomato slices, and yogurt sauce among pitas.

EACH BURGER: About 310 calories, 30g protein, 24g carbohydrate, 12g total fat (4g saturated), 4g fiber, 90mg cholesterol, 460mg sodium

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Open-Faced Smoked Salmon Sandwiches

Turn a breakfast treat into an elegant luncheon, swapping for premium whole-grain bread for the bagel.

TOTAL TIME: 20 minutes

MAKES: 4 open-face sandwiches

1 lemon
⅓ cup (3 ounces) reduced-fat cream cheese (Neufchâtel), softened
1 stalk celery, finely chopped
½ carrot, peeled and finely shredded
2 tablespoons chopped green onions
2 teaspoons chopped fresh dill plus dill sprigs for garnish
4 slices light whole-grain bread
1 package sliced smoked salmon (4 ounces)

1. From lemon, grate 1 teaspoon peel and squeeze 1 tablespoon juice. In medium bowl, combine lemon peel and juice, cream cheese, celery, carrot, green onions, and chopped dill. Stir to blend.

2. Spread cream-cheese mixture on one side of each bread slice; top with smoked salmon. Cut each sandwich into quarters; garnish with dill sprigs to serve.

EACH SERVING: About 150 calories, 10g protein, 15g carbohydrate, 7g total fat, (4g saturated), 4g fiber, 23mg cholesterol, 462mg sodium

Asian Tuna Burgers

Serve these with pickled ginger, with or without a bun. Crunchy Peanut Broccoli would be yummy on the side.

ACTIVE TIME: 15 minutes

TOTAL TIME: 25 minutes

MAKES: 4 patties

1 tuna steak (about 1 pound)
1 green onion, thinly sliced
2 tablespoons reduced-sodium soy sauce
1 teaspoon peeled, grated fresh ginger
¼ teaspoon coarsely ground black pepper
¼ cup plain dried bread crumbs
2 tablespoons sesame seeds
Nonstick cooking spray

1. Prepare outdoor grill for direct grilling over medium heat.

2. With large chef’s knife, finely chop tuna and place in medium bowl. Add green onion, soy sauce, ginger, and pepper; mix until combined (mixture will be very soft and moist). Shape tuna mixture into four 3-inch patties.

3. On waxed paper, combine bread crumbs and sesame seeds. With hands, carefully press patties, one at a time, into bread-crumb mixture, turning to coat both sides. Spray both sides of tuna patties with cooking spray.

4. Place patties on hot grill rack over medium and grill, turning once, until browned outside and still slightly pink in center for medium-rare or until desired doneness, 6 to 7 minutes.

EACH PATTY: About 210 calories, 26g protein, 7g carbohydrate, 8g total fat (2g saturated), 38mg cholesterol, 400mg sodium

Homemade Sushi

Seafood, veggies, and rice encased in roasted seaweed and sprinkled with sesame seeds—sushi is the perfect heart-healthy wrap. The fillings can be as varied as your tastes dictate, and the rolls can be made up to six hours ahead and refrigerated until you’re ready to serve them. Don’t forget to provide plenty of pickled ginger, tamari, and wasabi on the side.

ACTIVE TIME: 1 hour 30 minutes

TOTAL TIME: 2 hours plus chilling

MAKES: 100 pieces

SUSHI RICE

2½ cups water

2 cups Japanese short-grain rice

2 tablespoons sugar

1 teaspoon salt

½ cup seasoned rice vinegar

FILLINGS AND WRAPPING

6 ounces cooked, shelled, and deveined shrimp, thinly sliced lengthwise
6 ounces thinly sliced smoked salmon
1 ripe avocado, seeded, peeled, and cut into slices
1 carrot, peeled and cut crosswise in half, then lengthwise into pencil-thin sticks
1 small cucumber, cut lengthwise into 2″ by ¼″ matchstick strips
1 package (ten 8″ by 7″ sheets) roasted seaweed for sushi (nori)

ACCOMPANIMENTS

Pickled ginger
Soy sauce or tamari sauce
Wasabi (Japanese horseradish)

GARNISHES

Black sesame seeds
White sesame seeds, toasted
Minced chives

1. Prepare sushi rice: In 3-quart saucepan, heat water, rice, sugar, and salt to boiling over high. Reduce heat to low; cover and simmer, without stirring or lifting lid, until rice is tender and liquid has been absorbed (rice will be sticky), about 25 minutes. Remove saucepan from heat; stir in vinegar. Cover and keep warm.

2. Meanwhile, assemble fillings: Place shrimp, salmon, avocado, carrot, and cucumber in separate small bowls. Cover bowls with plastic wrap and place in 15½” by 10½” jelly-roll pan for easy handling. Refrigerate until ready to use.

3. Make sushi rolls (to make inside-out rolls, see Tip): Place sushi mat or 12-inch-long piece of plastic wrap on work surface. Place small bowl of water within reach of work area; it’s easiest to handle sticky sushi rice with damp hands.

4. Place 1 nori sheet, shiny (smooth) side down, with a short side facing you, on plastic wrap; top with generous ½ cup rice. With small metal spatula and damp hands, spread and pat rice into even layer over nori, leaving ¼-inch border on all sides.

5. On top of rice, starting about 2 inches away from side facing you, arrange desired filling crosswise in 1½-inch-wide strip.

6. Using end of plastic wrap closest to you, lift edge of nori, then firmly roll, jelly-roll fashion, away from you. Seal end of nori by pressing it to roll with water-dampened finger. Place sushi roll on tray or platter.

7. Repeat steps 3 through 6 to make 10 sushi rolls in all, using all fillings and changing plastic wrap when necessary. If desired, cover and refrigerate sushi rolls up to 6 hours.

8. Just before serving, place accompaniments in separate small serving bowls.

9. With serrated knife, slice each roll crosswise into ten ½-inch-thick slices. Arrange sliced rolls on platter. Garnish as desired with black and white sesame seeds and chives. Serve with accompaniments.

EACH PIECE: About 25 calories, 1g protein, 4g carbohydrate, 0g total fat (0g saturated fat), 0g fiber, 3mg cholesterol, 70mg sodium

TIP

To make an inside-out sushi roll, turn the rice-covered sheet of nori over at the end of step 4. Follow all other steps as indicated. At the end of step 6, coat the outside of the roll with one of the garnishes.

Homemade Sushi

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Peanut Butter, Pear, and Cream Cheese Sandwiches

It may sound like an unlikely combination, but it creates a satisfying dessert sandwich or sweet snack for any time of the day.

ACTIVE TIME: 10 minutes

TOTAL TIME: 15 minutes

MAKES: 4 open-face sandwiches

4 slices cinnamon-raisin bread
¼ cup cream cheese, softened
1 tablespoon maple syrup
¼ teaspoon ground cinnamon
Pinch salt
1 small red Anjou pear
½ cup crunchy peanut butter

1. Toast bread.

2. Meanwhile, in medium bowl, stir together cream cheese, syrup, cinnamon, and salt until well blended. Thinly slice pear.

3. On each slice of bread, spread 2 tablespoons peanut butter and 1 tablespoon cream-cheese mixture. Arrange one-fourth of pear slices on top. Serve immediately.

EACH SERVING: About 355 calories, 12g protein, 32g carbohydrate, 23g total fat (5g saturated), 5g fiber, 16mg cholesterol, 345mg sodium

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Nutella and Banana on Challah

This chocolate and banana sandwich is definitely a treat, but you’ll get potassium from the banana slices and healthy fats from the roasted almonds.

ACTIVE TIME: 10 minutes

TOTAL TIME: 15 minutes

MAKES: 4 open-face sandwiches

¼ cup Nutella or other chocolate-hazelnut spread
4 slices (each 1 inch thick) challah bread
2 tablespoons salted roasted almonds, chopped
1 large ripe banana, sliced

1. Prepare outdoor grill for direct grilling over medium or heat grill pan to medium (see Tip).

2. Spread 1 tablespoon chocolate spread on one side of each slice of bread. Sprinkle with almonds, pressing gently to make nuts adhere. Arrange banana on 2 bread slices. Top with remaining 2 bread slices, spread side down.

3. Place sandwiches on hot grill grate. Place heavy 12-inch skillet on top of sandwiches, pressing down gently. Grill 5 to 6 minutes or until grill marks appear, turning over once. Cut into halves; serve immediately.

EACH SERVING: About 295 calories, 8g protein, 45g carbohydrate, 10g total fat (2g saturated), 3g fiber, 29mg cholesterol, 265mg sodium

TIP

This sandwich can also be made in a panini press. Check for doneness after 3 minutes.

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Crostini Three Ways

These crostini—topped with your choice of white bean, tuna and tomato, or caramelized onion and goat cheese—are great for snacks and for parties. You can keep the white bean and caramelized onion toppings in an airtight container for up to two days; make the tuna and tomato topping the day you plan to eat it. If you’re serving a crowd, you can toast large amounts of bread up to one week ahead. Just let it cool and store it in a tightly sealed container at room temperature until you’re ready to add the toppings. To make smaller amounts for snacking, toast the bread in your toaster oven.

ACTIVE TIME: 5 minutes

TOTAL TIME: 15 minutes plus time to make toppings

MAKES: 40 crostini

1 baguette (10 ounces)
Topping of your choice (see below)

1. Preheat oven to 400°F. Cut bread into ½-inch-thick slices; reserve ends for another use. Arrange slices on two cookie sheets. Toast in oven 8 to 10 minutes or until golden brown, rotating pans between upper and lower oven racks halfway through. Cool on wire rack.

2. Spread toast slices with topping as indicated at right.

WHITE BEAN TOPPING: From 1 lemon, grate ½ teaspoon peel and squeeze 2 tablespoons juice. In food processor with knife blade attached, pulse lemon peel and juice with 2 cans (15 to 19 ounces each) white kidney beans, rinsed and drained; 1 tablespoon olive oil; ¼ teaspoon ground cumin; 1 small crushed garlic clove; ¼ teaspoon salt; and ½ teaspoon ground black pepper until well blended but still slightly chunky. Spread about 1 tablespoon bean mixture on each piece of toasted bread. Sprinkle with smoked paprika.

EACH CROSTINO: About 45 calories, 2g protein, 8g carbohydrate, 1g total fat (0g saturated), 1g fiber, 0mg cholesterol, 95mg sodium

TUNA AND TOMATO TOPPING: In medium bowl, with fork, gently toss 2 cans (6 ounces each) white tuna packed in olive oil, drained, with ⅓ cup pitted Kalamata olives, chopped; ¼ cup loosely packed fresh parsley leaves, chopped; 1 tablespoon drained capers, chopped; 1 tablespoon olive oil; and 16 grape tomatoes, thinly sliced crosswise, until ingredients are evenly distributed. Place about 1 tablespoon on each piece of toasted bread, gently pressing mixture together without mashing tuna. (Don’t top crostini until right before serving; they’ll get soggy.)

EACH CROSTINO: About 40 calories, 3g protein, 4g carbohydrate, 1g total fat (0g saturated), 0g fiber, 2mg cholesterol, 80mg sodium

CARAMELIZED ONION AND GOAT CHEESE TOPPING: In deep 12-inch nonstick skillet, heat 2 tablespoons olive oil over medium. Add 2 jumbo onions (1 pound each), halved and thinly sliced; cover and cook 20 minutes, stirring occasionally. Uncover and cook 20 minutes longer or until onions are very tender and deep golden in color, stirring occasionally. Stir in 2 teaspoons fresh thyme leaves, ¼ teaspoon salt, and ½ teaspoon ground black pepper. Top toasted bread slice with onion mixture. (If onion mixture was made ahead, reheat before assembling crostini.) Dollop each crostino with 1 level teaspoon soft goat cheese (you’ll need 6 ounces cheese total).

EACH CROSTINO: About 45 calories, 2g protein, 6g carbohydrate, 2g total fat (1g saturated), 1g fiber, 2mg cholesterol, 75mg sodium

Lemony Hummus

This Middle Eastern dip has become a standby and it’s easy to make from scratch. Serve with toasted whole-wheat pita triangles or vegetable sticks for dipping.

TOTAL TIME: 15 minutes plus chilling

MAKES: about 2 cups dip

4 garlic cloves, peeled
1 large lemon
1 can (15 to 19 ounces) reduced-sodium garbanzo beans (chickpeas), rinsed and drained
2 tablespoons tahini (sesame seed paste)
2 tablespoons olive oil
3 tablespoons water
¼ teaspoon salt
⅛ teaspoon cayenne (ground red) pepper
½ teaspoon paprika
2 tablespoons chopped fresh cilantro (optional)

1. In 1-quart saucepan, heat 2 cups water to boiling over high. Add garlic and cook 3 minutes to blanch; drain.

2. From lemon, grate 1 teaspoon peel and squeeze 3 tablespoons juice. In food processor with knife blade attached, combine beans, tahini, blanched garlic, lemon peel and juice, oil, water, salt, and cayenne. Puree until smooth. Transfer to platter; cover and refrigerate up to 3 days.

3. To serve, sprinkle with paprika and cilantro, if using.

EACH 2-TABLESPOON SERVING: About 60 calories, 2g protein, 4g carbohydrate, 4g total fat (0g saturated), 4g fiber, 0mg cholesterol, 118mg sodium

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Spring Pea Dip

This delicious dip has a luscious green color, fresh flavors, and a delicate texture. Serve it with assorted vegetables for dipping, such as cucumber strips, yellow and red pepper strips, and baby carrots, or with toasted pita wedges.

ACTIVE TIME: 20 minutes

TOTAL TIME: 25 minutes

MAKES: about 1 cup dip

1 pound fresh peas in the pod (see Tip)
¼ cup loosely packed fresh mint leaves, chopped
¼ teaspoon salt
¼ teaspoon ground black pepper
⅓ cup part-skim ricotta cheese
2 tablespoons freshly grated Parmesan cheese

1. Run thumb along length of seam to open pod and release peas.

2. In 1-quart saucepan, heat 1 inch water to boiling over high; add peas and bring to boiling. Reduce heat to medium; cover and cook 3 minutes or just until peas are tender. Drain peas and rinse under cold running water; drain well.

3. In food processor with knife blade attached, puree peas with mint, salt, and pepper. Transfer to small bowl; stir in ricotta and Parmesan. Serve dip right away, or cover and refrigerate to serve later.

EACH ¼-CUP SERVING: About 80 calories, 4g protein, 8g carbohydrate, 4g total fat, 4g fiber, 8mg cholesterol, 220mg sodium

TIP

To save a bit of time, or if it just isn’t the right season, use 1 cup thawed frozen peas instead of the fresh, and skip straight to step 3.

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Roasted Red Pepper Dip

A rich-tasting dip with a Middle Eastern accent. Serve it with vegetables and pita chips, or spread it on a sandwich or burger.

TOTAL TIME: 45 minutes

MAKES: about 2 cups dip

4 red peppers, roasted (see Cook’s Tip box below)
½ teaspoon ground cumin
2 ounces walnuts (½ cup), toasted
2 slices firm white bread, torn into pieces
2 tablespoons balsamic or raspberry vinegar
1 tablespoon olive oil
½ teaspoon salt
⅛ teaspoon cayenne (ground red) pepper

1. Cut roasted peppers into large pieces. In small skillet, toast cumin over low, stirring constantly, until very fragrant, 1 to 2 minutes.

2. In food processor with knife blade attached, process walnuts until ground. Add roasted peppers, cumin, bread, vinegar, oil, salt, and cayenne; puree until smooth. Transfer to bowl. If not serving right away, cover and refrigerate up to 4 hours.

EACH 2-TABLESPOON SERVING: About 50 calories, 0g protein, 4g carbohydrate, 4g total fat (0g saturated), 0mg cholesterol, 92mg sodium

COOK’S TIP: ROASTING RED PEPPERS
This technique brings out the sweetness in red peppers and adds smoky goodness to whatever dish you use them in.
1. Position oven rack 5 to 6 inches from heat source and preheat broiler. Line broiling pan with foil. Arrange peppers, cut lengthwise in half, stems and seeds removed, cut side down, in prepared broiling pan. Broil, without turning peppers, until skin is charred and blistered, 8 to 10 minutes.
2. Wrap peppers in foil and allow to steam at room temperature 15 minutes or until cool enough to handle.
3. Peel off and discard skin. Cover and refrigerate up to 3 days.

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Lemon-Cilantro Eggplant Dip

The light, nutty flavor of tahini, an essential ingredient in hummus, goes perfectly with rich roasted eggplant in this delicious dip. Serve it with toasted pita wedges and sticks of carrot, cucumber, and fresh peppers. To create a Mediterranean platter, pair it with Roasted Red Pepper Dip, some olives, and feta cheese.

ACTIVE TIME: 10 minutes

TOTAL TIME: 55 minutes plus chilling

MAKES: about 2 cups dip

2 eggplants (1 pound each), each cut lengthwise in half
4 garlic cloves, not peeled
3 tablespoons tahini (sesame seed paste)
3 tablespoons fresh lemon juice
¾ teaspoon salt
¼ cup loosely packed fresh cilantro or mint leaves, chopped

1. Preheat oven to 450°. Line 15½” by 10½” jelly-roll pan with foil and spray with nonstick cooking spray. Place eggplant halves, skin sides up, in foil-lined pan. Wrap garlic in foil and place in pan with eggplants. Roast 45 to 50 minutes or until eggplants are very tender and skin is shriveled and browned. Unwrap garlic. Cool eggplants and garlic until easy to handle.

2. When cool, scoop eggplant flesh into food processor with knife blade attached. Squeeze out garlic pulp from each clove and add to food processor with tahini, lemon juice, and salt; pulse to coarsely chop. Spoon dip into serving bowl; stir in cilantro. Cover and refrigerate at least 2 hours before serving. Refrigerate leftovers in an airtight container up to 3 days.

EACH 2-TABLESPOON SERVING: About 20 calories, Og protein, 4g carbohydrate, Og total fat, 4g fiber, Omg cholesterol, 220mg sodium

HEART-SMART INGREDIENT: FRESH CILANTRO
When it comes to your family’s health, every ingredient counts. Fresh cilantro contains phytonutrients that provide antioxidant protection, as well as beta-carotene, vitamins A and K, iron, and dietary fiber.

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Perfect Guacamole

Our favorite avocados for guacamole are the varieties with thick, pebbly green skin, such as Hass, Pinkerton, and Reed. While guacamole is usually served as a dip, it’s also great as a condiment for tacos or burritos or on top of a veggie burger; however you serve it, it’s full of vitamins and healthy fats. If you’re dipping, opt for baked tortilla chips or veggie sticks to keep unhealthy fats in check.

TOTAL TIME: 15 minutes

MAKES: about 1¾ cups

1 jalapeño chile, seeded and finely chopped
⅓ cup loosely packed fresh cilantro leaves, chopped
¼ cup finely chopped sweet onion such as Vidalia or Maui
½ teaspoon salt
2 ripe avocados
1 ripe plum tomato

1. In mortar, combine jalapeño, cilantro, onion, and salt; with pestle, grind until mixture becomes juicy and thick (onion can still be slightly chunky).

2. Cut each avocado lengthwise in half around seed. Twist halves in opposite directions to separate. Slip spoon between pit and fruit and work pit out. With spoon, scoop fruit from peel onto cutting board.

3. Cut tomato crosswise in half. Squeeze halves to remove seeds and juice. Coarsely chop tomato.

4. If mortar is large enough, add avocado and chopped tomato to onion mixture in mortar. If mortar is small, combine avocado, tomato, and onion mixture in bowl. Mash slightly with pestle or spoon until blended but still somewhat chunky.

5. Guacamole is best when served as soon as it’s made. If not serving right away, press plastic wrap directly onto surface of guacamole to prevent discoloration and refrigerate up to 1 hour.

EACH 2-TABLESPOON SERVING: About 50 calories, 0g protein, 2g carbohydrate, 4g total fat (0g saturated), 6g fiber, 0mg cholesterol, 90mg sodium

HEART-SMART INGREDIENT: AVOCADOS
Avocados contain heart-healthy antioxidants that have been shown to reduce levels of bad (LDL) cholesterol, while elevating good (HDL) cholesterol. Enjoy them not only in guacamole, but as a topper for salads, sandwiches, or chilled soups.

Healthy Makeover Nachos Supreme

Celebrate game day with a Tex-Mex treat that has fewer than half the calories (and 80% less fat!) than your typical restaurant nachos. Our low-cal creamy sauce—a blend of low-fat milk and reduced-fat cheese—smothers homemade “baked” tortilla chips, slimmed-down refried beans, and fresh, vitamin C–rich tomatoes.

ACTIVE TIME: 20 minutes

TOTAL TIME: 25 minutes

MAKES: 6 appetizer servings

8 corn tortillas, cut into quarters
¼ teaspoon salt
¼ cup pickled sliced jalapeño chiles
1 can (15 ounces) no-salt-added black beans, rinsed and drained
1 cup low-fat milk (1%)
1 tablespoon cornstarch
1 tablespoon water
4 ounces reduced-fat (50%) extra-sharp Cheddar cheese, shredded
2 plum tomatoes, finely chopped
1 green onion, thinly sliced

1. Sprinkle one side of each tortilla with salt. In four batches, place tortillas between two paper towels on microwave-safe plate in single layer, spaced ½ inch apart. Microwave on High 2 minutes or until crisp.

2. Finely chop half of jalapeños; reserve remaining for serving. Reserve ¼ cup beans; place remaining in medium bowl.

3. In 1½- to 2-quart saucepan, heat milk on medium until just bubbling around edges. In small bowl, stir cornstarch and water until cornstarch dissolves. With wire whisk, stir cornstarch mixture into hot milk. Heat to simmering, whisking constantly; simmer 2 minutes or until thickened, whisking constantly. Remove from heat. Add cheese and whisk until melted and smooth. Stir in chopped jalapeños.

4. Pour ¼ cup cheese sauce over beans in bowl. With potato masher or fork, mash beans until almost smooth.

5. Place tortilla chips on serving plate. Spoon mashed beans over, then top with remaining sauce. Top with tomatoes, green onion, reserved beans, and reserved jalapeños.

EACH SERVING: About 200 calories, 13g protein, 29g carbohydrate, 4g total fat (3g saturated), 6g fiber, 12mg cholesterol, 315mg sodium

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Healthy Makeover Nachos Supreme

Slimmed-Down Potato Skins

Our version of these tasty appetizers weighs in at just 120 calories per serving—versus the classic’s 350—and has one-fifth the saturated fat. Our secret? Lighter ingredients (reduced-fat sour cream, Pecorino-Romano cheese) that pack a lot of flavor.

ACTIVE TIME: 35 minutes

TOTAL TIME: 1 hour 10 minutes

MAKES: 8 servings

4 large baking potatoes (12 ounces each), well scrubbed
4 slices center-cut bacon
1 tablespoon extra-virgin olive oil
⅛ teaspoon salt
⅛ teaspoon ground black pepper
⅓ cup reduced-fat sour cream
1 ounce Pecorino-Romano cheese, finely grated
1 large ripe tomato (10 to 12 ounces), finely chopped
2 tablespoons snipped fresh chives

1. Preheat oven to 400°F.

2. With fork, pierce each potato three times. Place potatoes on parchment paper. Microwave on High 8 minutes. Turn over; microwave on High 10 minutes longer or until tender. Cover with kitchen towel; let cool.

3. Meanwhile, in 18″ by 12″ jelly-roll pan, arrange bacon in single layer. Roast 10 to 12 minutes or until browned and crisp. Drain on paper towels. When cool, crumble. Discard fat from pan but do not wipe clean; set pan aside. Increase oven temperature to 475°F.

4. Cut each potato in quarters lengthwise. With spoon, scoop potato from skins, leaving about ¼ inch of potato with skin and being careful not to break through skin. Reserve cooked potato flesh for another use.

5. Arrange potato quarters, skin side up, in single layer on reserved pan. Brush with oil; sprinkle with salt and pepper.

6. Roast 13 to 15 minutes or until browned and crisp. Transfer, skin sides down, to serving plate.

7. To assemble, spread 1 teaspoon sour cream on each skin. Top with cheese, tomato, bacon, and chives.

EACH SERVING: About 120 calories, 4g protein, 16g carbohydrate, 5g total fat (2g saturated), 3g fiber, 13mg cholesterol, 160mg sodium

Kale Chips

Our crisp kale chips are essentially fat free—perfect for guilt-free snacking.

ACTIVE TIME: 10 minutes

TOTAL TIME: 25 minutes

MAKES: 6 servings

1 bunch kale (10 ounces), rinsed and dried well
Nonstick cooking spray
½ teaspoon kosher salt

Preheat oven to 350°F. From kale, remove and discard thick stems; tear leaves into large pieces. Spread leaves in single layer on 2 large cookie sheets. Spray leaves with nonstick cooking spray to coat lightly; sprinkle with salt. Bake 12 to 15 minutes or just until crisp but not browned. Cool on cookie sheets on wire racks.

EACH 1-CUP SERVING: About 15 calories, 1g protein, 3g carbohydrate, 0g total fat, 1g fiber, 0mg cholesterol, 175mg sodium

TIP

Kale chips are best when eaten the same day you make them. For longer storage, place uncooked dry rice in the bottom of an airtight container, then add the kale chips. The rice will absorb excess moisture so your kale chips stay crisp.

Spiced Chickpea Munchies

Instead of munching on potato chips or pretzels, which we all know are loaded with saturated fat and sodium, try these unassuming roasted snacks. The chickpeas boast a mild, nutty flavor that pairs well with cayenne and coriander—and are a heart-healthy treat to reach for when you get the urge to nibble.

ACTIVE TIME: 5 minutes

TOTAL TIME: 30 minutes

MAKES: about 1 cup

1 can (15 ounces) chickpeas, rinsed and drained
2 tablespoons vegetable oil
1 teaspoon ground coriander
¼ teaspoon cayenne (ground red) pepper
¼ teaspoon salt
1 tablespoon all-purpose flour

1. Preheat oven to 425°F. In jelly-roll pan, toss chickpeas with oil, coriander, cayenne, and salt. Sprinkle on flour and toss again to coat.

2. Roast 25 minutes or until golden and crisp, stirring once. Cool on paper towels. Store in an airtight container up to 1 day.

EACH 2-TABLESPOON SERVING: About 50 calories, 3g protein, 10g carbohydrate, 4g total fat (0g saturated), 2g fiber, 0mg cholesterol, 85mg sodium

Hot-Pepper Nuts

If you like, use cashews, pecans, or almonds instead of walnuts. Although nuts contain heart-healthy fats, these crispy and spicy nibbles can become addictive, so we recommend portioning them into a small bowl or resealable plastic bag so you don’t eat them all in one sitting! Serve them with crisp slices of apple or pear to complete the snack.

ACTIVE TIME: 5 minutes

TOTAL TIME: 30 minutes

MAKES: 2 cups

8 ounces walnuts (2 cups)
1 tablespoon margarine or butter, melted
2 teaspoons soy sauce
½ teaspoon hot pepper sauce, or to taste

1. Preheat oven to 350°F. Lightly grease jelly-roll pan.

2. In prepared pan, toss walnuts with melted margarine until coated. Bake, stirring occasionally, until well toasted, about 25 minutes. Drizzle soy sauce and hot pepper sauce over nuts, tossing until well mixed. Taste nuts and add more hot sauce if desired. Cool completely in pan on wire rack. Store nuts in airtight container up to 1 month.

EACH 2 TABLESPOONS: About 105 calories, 2g protein, 3g carbohydrate, 10g total fat (2g saturated), 1g fiber, 2mg cholesterol, 58mg sodium

CURRIED NUTS: Prepare nuts as directed above but substitute 1 teaspoon curry powder, ½ teaspoon ground cumin, and ½ teaspoon salt for soy sauce and hot pepper sauce.

CHILI NUTS: Prepare nuts as directed above but substitute 1 tablespoon chili powder and ½ teaspoon salt for soy sauce and hot pepper sauce.

SWEET-AND-SPICY NUTS: Prepare nuts as directed above but substitute 2 tablespoons sugar, 1½ teaspoons Worcestershire sauce, ½ teaspoon cayenne (ground red) pepper, and ¼ teaspoon salt for soy sauce and hot pepper sauce.