RECIPES: Festive-but-Healthy Dinner Party
A dinner menu and fun recipes to get you out of a meal time rut. These creative recipes are from Kathy Duran, R.D., Nutrition Director of the Cooper Wellness Program. Bon appetit!
Black Soybean Hummus
Artichoke, Spinach & Basil Hot Dip
Field Greens Salad
Strawberry Vinaigrette
Grilled Chicken
Cranberry Apple Crisp
Black Soybean Hummus
Prep Time: 15 minutes
Yield: 1 1/4 cups (about 8 servings as an appetizer)
1 clove garlic, minced
1 can (15 oz.) organic black soybeans, drained (reserve liquid)
2 T. minced red onion
2-3 T. freshly squeezed lemon juice
1 1/2 T. sesame tahini
2 tsp. finely chopped fresh cilantro
1/2 tsp. plum vinegar
1/8-1/4 tsp. cayenne, optional
1 T. extra virgin olive oil, optional
Garnish: 3 green onions, chopped
Combine all ingredients in a food processor, adding about 3 T. reserved liquid to create a thick puree. Garnish with green onions. Serve with any chips.
Calories per serving 66; fat 2.5 gm; protein 5.2 gm; carbohydrates 6 gm; cholesterol 0 gm; sodium 236 mg
Artichoke, Spinach & Basil Hot Dip
Serves 6 Serving Size: approx. 1/2 cup
1 can (14 oz.) artichokes, drained and chopped
3/4 cup chopped fresh spinach
1/4 cup chopped fresh basil
1/4 cup Italian style bread crumbs
1/2 cup fat-free mayonnaise
1/2 cup light sour cream
1/2 tsp. minced garlic
1/3 cup grated Parmesan cheese
1/2 black pepper
Preheat oven to 400 F. In food processor that is fitted with metal blade, combine all ingredients. Pulse until well mixed. Place in a 3-cup ovenproof dish. Bake 15-20 minutes.
Calories 95 per serving; fat 2.5 gm; chol. 0 mg; fiber 2 gm.; sodium 310 gm.
Field Greens Salad with Strawberries
Serves 6
12 cups of field greens
2 fresh apples (your choice) sliced thin
1 cup fresh strawberries sliced
1/4 cup toasted slivered almonds
Divide above ingredients and place on six large plates.
Strawberry Vinaigrette
Double this recipe. Use half to marinate the chicken. Use other half as dressing for bed of field greens.
1/3 cup strawberry preserves
1/3 cup balsamic vinegar
1/3 cup raspberry wine vinegar
1 tsp. red wine vinegar
1 tsp. olive oil
1/2 pkg dry Italian dressing
Grilled Chicken
Serves 6
6-4oz chicken breasts
1 recipe strawberry vinaigrette dressing
Marinate chicken in vinaigrette dressing. Place in refrigerator; for more intense flavor, leave overnight. Grill chicken. Cut into julienne strips. Set aside to be place upon salads for serving.
Calories 215; fat 6 gms; chol. 76 mg; fiber 3 gm; sodium 25 mg.
Cranberry Apple Crisp
Serves 10
7 medium Granny Smith apples
1 can (16 oz) whole berry cranberry sauce
2 T. flour
1/3 cup sugar
Topping:
1 cup rolled oats
1/2 cup firmly packed brown sugar
1/3 cup flour
1 tsp. cinnamon
1/4 cup light margarine
1/4 cup walnuts (optional)
Preheat oven to 375. Peel apples and slice thinly. Place in deep dish. Combine cranberries, sugar and flour in bowl. Toss cranberry mixture with apples in a baking dish.
For topping, chop walnuts finely. Combine nuts, oats, brown sugar, cinnamon, flour and butter in bowl. Sprinkle evenly over fruit mixture. Bake 30-40 minutes. Serve over fat free yogurt.
Calories: approx. 150; fat: 2 gm; chol: 0 gm; fiber 4 gm; sodium 35 mg.
