You shouldn't have to feel guilty about a between-meal nibble. With these 150-calorie recipes, you'll be able to satisfy your hunger and stay fueled until the next meal.
Strawberry-Avocado Salsa with Cinnamon Tortilla Chips
Make the chips in advance, cool completely, and store in an airtight container until ready to serve.
- Yield: 12 servings (serving size: 6 chips and about 3 tablespoons avocado mixture)
- Total:20 Minutes
Ingredients
- 2 teaspoons canola oil
- 6 (6-inch) whole-wheat flour tortillas
- 2 teaspoons sugar
- 1/2 teaspoon ground cinnamon
- 1 1/2 cups finely chopped peeled ripe avocado (about 2)
- 1 cup finely chopped strawberries
- 2 tablespoons minced fresh cilantro
- 1 teaspoon minced seeded jalapeño pepper
- 2 teaspoons fresh lime juice
- 3/8 teaspoon salt
Preparation
1. Preheat oven to 350°.
2. To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortillas. Cut each tortilla into 12 wedges; arrange wedges in a single layer on two baking sheets. Bake at 350° for 10 minutes or until crisp.
3. Combine avocado and remaining ingredients; stir gently to combine. Serve with chips.
2. To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortillas. Cut each tortilla into 12 wedges; arrange wedges in a single layer on two baking sheets. Bake at 350° for 10 minutes or until crisp.
3. Combine avocado and remaining ingredients; stir gently to combine. Serve with chips.
Nutritional Information
Amount per serving
- Calories: 138
- Fat: 6.7g
- Saturated fat: 1g
- Monounsaturated fat: 3.8g
- Polyunsaturated fat: 0.9g
- Protein: 2.8g
- Carbohydrate: 17.3g
- Fiber: 3.6g
- Cholesterol: 0.0mg
- Iron: 0.3mg
- Sodium: 246mg
- Calcium: 7mg
Cinnamon Crisps with Blackberries and Yogurt
This recipe is just as tasty with
fresh blueberries or strawberries. If you can't find wonton wrappers,
egg roll wrappers work equally well--just cut them into 3 1/2-inch
squares.
- Yield: Serves 4
Ingredients
- 8 wonton wrappers, cut in half diagonally
- Cooking spray
- 1 tablespoon sugar
- 1/4 teaspoon ground cinnamon
- 1 1/2 cups plain fat-free Greek yogurt
- 1 cup blackberries
- 4 teaspoons honey
Preparation
2. Arrange wonton wrappers in a single layer on a baking sheet coated with cooking spray; lightly coat wrappers with cooking spray. Combine sugar and cinnamon in a small bowl. Sprinkle sugar mixture evenly over wrappers; bake at 400° for 3 minutes or until crisp and slightly browned. Set the wrappers aside to cool slightly.
3. Layer 6 tablespoons yogurt, 1/4 cup berries, and 1 teaspoon honey into each of 4 bowls. Serve each with 4 wonton crisps.
Nutritional Information
Amount per serving
- Calories: 142
- Fat: 0.6g
- Saturated fat: 0.1g
- Monounsaturated fat: 0.1g
- Polyunsaturated fat: 0.2g
- Protein: 9.6g
- Carbohydrate: 25.1g
- Fiber: 2.2g
- Cholesterol: 1mg
- Iron: 0.8mg
- Sodium: 124mg
- Calcium: 76mg
Asian Party Mix
Sesame rice crackers and wasabi peas add crunch and fire to this asian party snack mix. It's perfect as an appetizer or snack, and oh so easy to make!
- Yield: 8 cups (serving size: 1/2 cup)
Ingredients
- 2 cups crispy corn cereal squares (such as Corn Chex)
- 2 cups crispy rice cereal squares (such as Rice Chex)
- 2 cups sesame rice crackers, broken
- 1 cup tiny fat-free pretzel twists
- 3/4 cup wasabi peas
- 1/4 cup lightly salted dry-roasted peanuts
- 3 tablespoons unsalted butter
- 1 tablespoon sugar
- 1 tablespoon curry powder
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/4 teaspoon ground red pepper
- Cooking spray
Preparation
Combine the first 6 ingredients in a large bowl; set aside. Melt the butter in a small saucepan over medium heat. Add sugar and remaining ingredients, stirring with a whisk. Pour butter mixture over cereal mixture, tossing gently to coat. Spread the mixture onto a jelly roll pan coated with cooking spray. Bake at 200° for 45 minutes. Cool completely before serving.
Nutritional Information
Amount per serving
- Calories: 116
- Calories from fat: 29%
- Fat: 3.7g
- Saturated fat: 1.6g
- Monounsaturated fat: 1.3g
- Polyunsaturated fat: 0.6g
- Protein: 2.9g
- Carbohydrate: 18.6g
- Fiber: 1.2g
- Cholesterol: 6mg
- Iron: 2.8mg
- Sodium: 269mg
- Calcium: 38mg
Roasted Garlic, Poblano, and Red Pepper Guacamole with Homemade Tortilla Chips
When storing this guacamole, press
plastic wrap against its surface to keep it from turning brown. You can
use it to liven up a turkey sandwich or as a condiment in a vegetable
wrap.- Yield: 8 servings (serving size: 2 1/2 tablespoons guacamole and 6 chips)
Ingredients
- Guacamole:
- 6 garlic cloves, unpeeled
- 1 red bell pepper
- 1 poblano chile
- 1/4 cup finely chopped green onions
- 2 tablespoons chopped fresh cilantro
- 2 teaspoons fresh lime juice
- 1/4 teaspoon kosher salt
- 1 ripe peeled avocado, coarsely mashed
- Chips:
- 6 (6-inch) corn tortillas, each cut into 8 wedges {Check for Gluten}
- 2 teaspoons fresh lime juice
- 1/4 teaspoon kosher salt
- Cooking spray
Preparation
1. Preheat oven to 450°.
2. To prepare guacamole, wrap garlic cloves in foil; bake at 450° for 15 minutes or until soft. Let cool slightly; remove skins and discard. Place garlic in a medium bowl; mash with a fork.
3. Preheat broiler.
4. Cut bell pepper and poblano in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened, turning frequently. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop. Add peppers, onions, and next 4 ingredients to mashed garlic; stir well.
5. Reduce oven temperature to 425°.
6. To prepare chips, combine tortilla wedges, 2 teaspoons juice, and 1/4 teaspoon salt in a large bowl, tossing to coat. Arrange tortillas in a single layer on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes or until crisp and lightly browned, turning once. Cool 5 minutes. Serve with guacamole.
2. To prepare guacamole, wrap garlic cloves in foil; bake at 450° for 15 minutes or until soft. Let cool slightly; remove skins and discard. Place garlic in a medium bowl; mash with a fork.
3. Preheat broiler.
4. Cut bell pepper and poblano in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened, turning frequently. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop. Add peppers, onions, and next 4 ingredients to mashed garlic; stir well.
5. Reduce oven temperature to 425°.
6. To prepare chips, combine tortilla wedges, 2 teaspoons juice, and 1/4 teaspoon salt in a large bowl, tossing to coat. Arrange tortillas in a single layer on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes or until crisp and lightly browned, turning once. Cool 5 minutes. Serve with guacamole.
Note: When garlic is roasted, its flavor mellows to nutty and
slightly sweet, and it softens into a spread that has the consistency of
butter. Squeeze the roasted cloves to remove the garlic pulp.
Nutritional Information
Amount per serving
- Calories: 87
- Fat: 3.7g
- Saturated fat: 1g
- Monounsaturated fat: 1.9g
- Polyunsaturated fat: 0.8g
- Protein: 2.1g
- Carbohydrate: 13.2g
- Fiber: 3.1g
- Cholesterol: 0.0mg
- Iron: 0.4mg
- Sodium: 151mg
- Calcium: 40mg
Vegetable Samosas with Mint Chutney
This dish uses leftover mashed potatoes in a big batch of Indian-inspired snacks—good for parties.
Cooking Light
NOVEMBER 2010
- Yield: 12 servings (serving size: 2 samosas and 1 1/2 teaspoons chutney)
Ingredients
- CHUTNEY:
- 1 cup fresh mint leaves
- 1 cup fresh cilantro leaves
- 1 tablespoon fresh lime juice
- 1 tablespoon water
- 1 teaspoon finely chopped seeded jalapeño pepper
- 1 teaspoon chopped garlic
- 1/2 teaspoon minced peeled fresh ginger
- 1/8 teaspoon salt
- SAMOSAS:
- 2 tablespoons olive oil, divided
- 1/4 cup finely chopped onion
- 2/3 cup shredded carrot
- 2/3 cup frozen green peas, thawed
- 2 teaspoons mustard seeds
- 1 1/2 teaspoons garam masala
- 1/2 teaspoon salt
- 1 cup leftover mashed potatoes
- 8 (14 x 9-inch) sheets frozen phyllo dough, thawed
- Cooking spray
Preparation
1. Preheat oven to 350°.
2. To prepare chutney, combine first 8 ingredients in a food processor; process 1 minute or until smooth. Spoon mixture into a bowl; cover and refrigerate.
3. To prepare samosas, heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Add onion to pan, and cook for 2 minutes, stirring occasionally. Add carrot, and cook 2 minutes, stirring occasionally. Add peas, mustard seeds, garam masala, and salt; cover and cook 2 minutes. Stir in potatoes; remove from heat.
4. Working with 1 phyllo sheet at a time, cut each sheet lengthwise into 3 (3 x 14-inch) strips, and coat with cooking spray. (Cover remaining phyllo dough to keep from drying.) Spoon 1 tablespoon potato mixture onto 1 end of each strip. Fold 1 corner of phyllo dough over mixture, forming a triangle; keep folding back and forth into a triangle to end of strip. Place triangles, seam sides down, on a baking sheet. Brush triangles with the remaining 1 tablespoon oil. Bake at 350° for 23 minutes or until lightly browned. Serve warm or at room temperature with chutney.
2. To prepare chutney, combine first 8 ingredients in a food processor; process 1 minute or until smooth. Spoon mixture into a bowl; cover and refrigerate.
3. To prepare samosas, heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Add onion to pan, and cook for 2 minutes, stirring occasionally. Add carrot, and cook 2 minutes, stirring occasionally. Add peas, mustard seeds, garam masala, and salt; cover and cook 2 minutes. Stir in potatoes; remove from heat.
4. Working with 1 phyllo sheet at a time, cut each sheet lengthwise into 3 (3 x 14-inch) strips, and coat with cooking spray. (Cover remaining phyllo dough to keep from drying.) Spoon 1 tablespoon potato mixture onto 1 end of each strip. Fold 1 corner of phyllo dough over mixture, forming a triangle; keep folding back and forth into a triangle to end of strip. Place triangles, seam sides down, on a baking sheet. Brush triangles with the remaining 1 tablespoon oil. Bake at 350° for 23 minutes or until lightly browned. Serve warm or at room temperature with chutney.
Nutritional Information
Amount per serving
source- Calories: 89
- Fat: 3.6g
- Saturated fat: 0.7g
- Monounsaturated fat: 2.3g
- Polyunsaturated fat: 0.5g
- Protein: 2.2g
- Carbohydrate: 13g
- Fiber: 1.6g
- Cholesterol: 1mg
- Iron: 0.9mg
- Sodium: 217mg
- Calcium: 21mg
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