9 Healthy appetizers and snacks

Healthy Snacks

Here you’ll find 9 healthy snacks that you can prepare quickly. It is also recommended for diabetics with these recipes.

Layered Fiesta Bean Dip

Serves 20 / Serving Size: 2 tablespoons

Fat-free refried beans form the base of this healthy update on a party classic. They’re topped with tangy sour cream and a fresh pico de gallo and then sprinkled with cheddar. Baked, unsalted tortilla chips or strips of red and yellow bell peppers are deliciously appropriate dippers.

1/2 (15.5-ounce) can fat-free refried beans or 1/2 (15.5-ounce) can no-salt- added pinto beans, rinsed, drained, and mashed with a potato masher
1/4 cup salsa (lowest sodium available)
1/8 teaspoon salt

1/2 cup fat-free sour cream
1 medium Italian plum (Roma) tomato, diced
1/4 small onion, finely chopped
1/8 cup loosely packed fresh cilantro, coarsely chopped
1 1/2 teaspoons fresh lime juice
1/2 small fresh jalapeño, seeds and ribs discarded, coarsely chopped (optional)
1/4 cup shredded fat-free cheddar cheese

1. In a medium bowl, stir together the beans, salsa, and salt. Spread in an 8- inch square glass baking dish or serving dish.

2. Spread the sour cream over the bean mixture.

3. In a small bowl, stir together the remaining ingredients except the cheddar. Spread over the sour cream. Sprinkle with the cheddar.

Exchanges / Choices

1 Vegetable

Calories 20

Calories from Fat 0

Total Fat 0 g

Saturated Fat 0 g
Trans Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 0 g Cholesterol 0 mg Sodium 115 mg Potassium 85 mg

Total Carbohydrate 4 g

Dietary Fiber 1 g Sugars 1 g
Protein 1 g Phosphorus 40 mg

Spinach and Artichoke Dip

Serves 26 / Serving Size: 2 tablespoons

This creamy dip gets a surprising bit of bite from a small amount of horseradish. And it’s loaded with tasty morsels of artichoke hearts, spinach, roasted red bell peppers, and green onions, making it a breeze to sneak some extra vegetables into your diet. Serve it with whole-grain pita chips or endive leaves for dipping, or spread it on triangles of whole-grain toast.

12 ounces frozen artichoke hearts, thawed and chopped
1 1/2 cups fat-free plain Greek yogurt
10 ounces frozen chopped spinach, thawed and squeezed dry 1/2 cup shredded or grated Parmesan cheese
1/2 cup chopped roasted red bell peppers, drained if bottled
2 medium green onions, thinly sliced
1 tablespoon dried minced onion or 1 teaspoon onion powder 1 teaspoon bottled white horseradish, drained (optional)
1/2 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon red hot-pepper sauce

1. In a medium bowl, stir together all the ingredients. Cover and refrigerate for at least 30 minutes, or until the minced onion has softened.

Exchanges / Choices

1 Vegetable

Calories 30

Calories from Fat 5

Total Fat 0.5 g

Saturated Fat 0.5 g Trans Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 0 g

Cholesterol 0 mg Sodium 100 mg Potassium 105 mg Total Carbohydrate 3 g Dietary Fiber 1 g

Sugars 1 g

Protein 3 g Phosphorus 45 mg

Triple-Duty Ranch Dip with Dill

Serves 16 / Serving Size: 2 tablespoons

Dunk crisp carrot and celery sticks, broccoli florets, or even cucumber rounds into this cool dip. It also serves beautifully as a salad dressing or as a sauce for broiled or poached salmon, and it pairs perfectly with our Tex- Mex Chicken Fingers.

1 cup low-fat buttermilk
1 cup fat-free sour cream
1 tablespoon chopped fresh dillweed
or 1 teaspoon dried dillweed, crumbled
1 tablespoon chopped green onions (green part only)
1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley, crumbled 1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/2 teaspoon pepper (coarsely ground preferred)
1/8 teaspoon salt

1. In a medium bowl, whisk together all the ingredients. Cover and refrigerate for at least 30 minutes before serving.

Exchanges / Choices

1 Vegetable

Calories 20

Calories from Fat 0

Total Fat 0 g

Saturated Fat 0 g
Trans Fat 0 g Polyunsaturated Fat 1 g Monounsaturated Fat 0 g Cholesterol 0 mg

Sodium 50 mg Potassium 60 mg
Total Carbohydrate 4 g
Dietary Fiber <1 g Sugars 1 g
Protein 1 g
Phosphorus 30 mg

Dijon Dip with Tarragon

Serves 6 / Serving Size: 2 tablespoons

Pungent Dijon mustard and aromatic tarragon make a sophisticated pairing in this smooth dip. It’s a tangy accompaniment to crudités, but be sure and try it as a tasty sandwich spread, too.

1/2 cup fat-free plain Greek yogurt
2 tablespoons light mayonnaise
1 tablespoon Dijon mustard (lowest sodium available) 2 teaspoons olive oil (extra virgin preferred)
1 1/4 teaspoons dried tarragon, crumbled
1/2 medium garlic clove, minced
1/8 teaspoon salt

1. In a small bowl, whisk together all the ingredients until smooth.

Exchanges / Choices

1 Fat

Calories 40

Calories from Fat 30

Total Fat 3 g

Saturated Fat 0.5 g
Trans Fat 0 g Polyunsaturated Fat 1 g Monounsaturated Fat 1.5 g Cholesterol 0 mg

Sodium 140 mg Potassium 40 mg
Total Carbohydrate 1 g
Dietary Fiber <1 g Sugars 1 g

Protein 2 g Phosphorus 30 mg

Peach and Pineapple Spread

Serves 20 / Serving Size: 2 tablespoons

For a double dose of ginger, try this fruit spread on low-fat gingersnaps. Its slight spiciness provides a perfect foil for the sweetness of peaches and pineapple, while light tub cream cheese gives it a velvety texture.

1 (14.5-ounce) can sliced peaches canned in water, drained 1 cup drained pineapple chunks canned in their own juice 8 ounces light tub cream cheese, softened
1 tablespoon honey

1/4 teaspoon ground ginger 1/8 teaspoon ground nutmeg

1. In a food processor or blender, process all the ingredients to the desired texture (either smooth or slightly chunky). Transfer to a serving bowl.

Cook’s Tip: Try this summery spread on toasted whole-grain bread for breakfast or on low-fat graham crackers for a quick snack that will satisfy your sweet tooth in a heart-healthy way.

Exchanges / Choices

1/2 Fruit

Calories 40

Calories from Fat 15

Total Fat 1.5 g

Saturated Fat 1 g
Trans Fat 0 g Polyunsaturated Fat 0 g

Monounsaturated Fat 0.5 g

Cholesterol 5 mg Sodium 55 mg Potassium 30 mg
Total Carbohydrate 6 g
Dietary Fiber <1 g Sugars 5 g

Protein 1 g Phosphorus 20 mg

Fresh Tomatillo-Poblano Salsa with Tortilla Wedges

Serves 6 / Serving Size: 2 tablespoons salsa and 6 tortilla wedges

Sometimes known as Mexican green tomatoes, tomatillos (tohm-ah-TEE- ohs) give this salsa an unexpected tang and hue, while the poblano pepper adds a mild heat. Crisp baked corn tortilla wedges are the perfect scoops.

6 (6-inch) corn tortillas, each cut into 6 wedges Cooking spray

Salsa

2 medium tomatillos (about 6 ounces total), papery husks discarded 1/2 medium poblano pepper
1/4 cup chopped fresh cilantro
1/8 teaspoon salt

1 tablespoon olive oil (extra virgin preferred) 1. Preheat the oven to 425°F.

2. Arrange the tortilla wedges in a single layer on a large baking sheet. Lightly spray them with cooking spray. Bake for 8–12 minutes, or until lightly browned and crisp, turning once halfway through (watch carefully to make sure they don’t burn). Transfer the baking sheet to a cooling rack and let the wedges cool completely, about

5 minutes.

3. In a food processor or blender, process the salsa ingredients except the oil for 10–15 seconds, or until the desired consistency. Pour into a small bowl. Stir in the oil. Serve with the tortilla wedges.

Exchanges / Choices

1 Starch, 1/2 Fat

Calories 90

Calories from Fat 30

Total Fat 3.5 g

Saturated Fat 0.5 g
Trans Fat 0 g Polyunsaturated Fat 1 g Monounsaturated Fat 2 g Cholesterol 0 mg Sodium 45 mg Potassium 100 mg
Total Carbohydrate 13 g
Dietary Fiber 2 g

Sugars 1 g

Protein 2 g Phosphorus 85 mg

Cook’s Tip: For a milder salsa, discard some or all of the seeds and ribs of the poblano before processing it. Refrigerate any remaining salsa in an airtight container for up to two days. Store the tortilla wedges in an airtight container at room temperature for up to one week.

Stuffed Mushrooms with Ham and Vegetables

Serves 8 / Serving Size: 4 mushrooms

Every bite of these mushroom morsels boasts a burst of flavor from juicy ham, shredded carrot, and minced green onion. The crunchy walnuts add texture and the chili sauce lends a hint of spice.

32 small button mushrooms (about 1 pound), stems removed and finely chopped
Cooking spray
1 medium carrot, shredded

2 ounces lower-sodium, low-fat ham, all visible fat discarded, diced
1 slice whole-grain bread (lowest sodium available), toasted and diced 1/4 cup shredded or grated Parmesan cheese
1 large egg
2 tablespoons diced walnuts, dry-roasted
1 medium green onion, finely minced

1 tablespoon chili sauce (lowest sodium available)
1. Preheat the oven to 350°F. Line a large baking sheet with aluminum foil.

2. Put the mushrooms with the cap side up on the baking sheet. Lightly spray the caps with cooking spray. Turn the mushrooms over.

3. In a medium bowl, stir together the chopped mushroom

Diabetes and Heart Healthy Cookbook stems and the remaining ingredients. Spoon about 2 teaspoons of the mixture into the cavity of each mushroom.

4. Bake for 25–30 minutes, or until the mushrooms are tender and the filling is heated through.

Exchanges / Choices

1/2 Carbohydrate, 1 Lean Meat

Calories 80

Calories from Fat 30

Total Fat 3.5 g

Saturated Fat 1 g
Trans Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 1.5 g Cholesterol 30 mg Sodium 130 mg Potassium 490 mg

Total Carbohydrate 6 g

Dietary Fiber 2 g Sugars 3 g
Protein 8 g Phosphorus 170 mg

Spinach-Parmesan Quiche Bites

Serves 8 / Serving Size: 2 quiche bites

Serve these mini quiches as a savory snack or an elegant appetizer. Roasted red bell peppers brighten up the classic combination of spinach and Parmesan. These quiches are so flavorful, you’ll never miss the crust!

Cooking spray
10 ounces frozen chopped spinach, thawed and squeezed dry
1/4 cup chopped roasted red bell peppers, drained if bottled
2 medium green onions, thinly sliced
1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese 1 cup egg substitute
1/2 cup fat-free milk
1 teaspoon dry mustard
1/8 teaspoon salt
1/8 teaspoon pepper

1. Preheat the oven to 350°F. Lightly spray 16 cups of two 12-cup mini muffin pans or 16 cups of a 24-cup mini muffin pan with cooking spray.

2. In a medium bowl, using a fork, separate the spinach into small pieces. Stir in the roasted peppers and green onions. Spoon the spinach mixture into the sprayed muffin cups. Sprinkle the Parmesan over the spinach mixture.

3. In a separate medium bowl, whisk together the remaining ingredients. Pour into the filled muffin cups. Fill the empty muffin cups with water to keep the pan from warping.

4. Bake for 18–20 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer the pans to a cooling rack. Let cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.

5. Refrigerate leftovers in an airtight container for up to five days. To reheat, put 4–6 quiche bites on a microwaveable plate. Microwave on 100% power (high) for 45 seconds–1 minute, or until heated through.

Exchanges / Choices

1 Vegetable, 1 Lean Meat

Calories 50

Calories from Fat 15

Total Fat 1.5 g

Saturated Fat 0.5 g
Trans Fat 0 g Polyunsaturated Fat 1 g Monounsaturated Fat 0.5 g Cholesterol 0 mg

Sodium 190 mg Potassium 270 mg Total Carbohydrate 3 g Dietary Fiber 1 g
Sugars 1 g
Protein 6 g
Phosphorus 80 mg

Boneless Barbecue “Wings”

Serves 14 / Serving Size: 2 pieces chicken and scant 1 1/2 teaspoons sauce

Boneless chicken breast meat with a crunchy baked coating stands in for traditional chicken wings in this easy-to-prepare recipe. An enhanced barbecue sauce gives it a spicy-sweet appeal.

Cooking spray
2 tablespoons whole-wheat flour or all-purpose flour
1/4 teaspoon salt-free seasoned pepper blend
1/4 cup low-fat buttermilk
1 teaspoon red hot-pepper sauce
1 cup crushed corn flake cereal (about 2 1/2 cups flakes)
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 28 strips
1/4 cup barbecue sauce (lowest sodium available)
1 tablespoon cider vinegar
1 tablespoon honey

1. Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray.

2. In a medium shallow dish, stir together the flour and seasoned pepper blend. In a second shallow dish, whisk together the buttermilk and hot- pepper sauce. Put the corn flake crumbs in a third shallow dish. Set the dishes and baking sheet in a row, assembly-line fashion. Working in batches, dip the chicken in the flour mixture, then in the buttermilk mixture, and finally in the corn flake mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating mixture so it adheres to the chicken.

3. Arrange the chicken in a single layer on the baking sheet. Lightly spray the top of the chicken with cooking spray.

4. Bake for 25 minutes, or until the chicken is no longer pink in the center and the coating is crisp.

5. Meanwhile, in a medium bowl, whisk together the barbecue sauce, vinegar, and honey.

6. Add the chicken to the sauce, stirring gently to coat, or serve the sauce on the side.

Exchanges / Choices

1/2 Carbohydrate, 1 Lean Meat

Calories 75

Calories from Fat 10

Total Fat 1 g

Saturated Fat 0 g
Trans Fat 0 g Polyunsaturated Fat 0 g Monounsaturated Fat 0.5 g Cholesterol 20 mg Sodium 90 mg

Potassium 150 mg Total Carbohydrate 8 g Dietary Fiber <1 g Sugars 3 g
Protein 8 g
Phosphorus 80 mg

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