Choose Healthy Recipes: Appetizers
Butternut Squash & Shrimp Bisque
Ingredients
- 2 whole butternut squash
- 1 bunch green onions, chopped
- 1 cup onions, diced
- 1 cup celery, diced
- ½ cup bell pepper, diced
- 1 tablespoon olive oil
- 1 quart chicken broth
- 1 quart skim milk
- 2 tablespoons thyme
- non-stick cooking spray
- salt and pepper to taste
Procedure
Cut the squash in half and remove all seeds. Spray non-stick cooking spray on a baking sheet and place the butternut squash skin side up. Bake at 350 degrees for 40 minutes or until soft. Add the squash to the vegetable mixture and sauté in olive oil for five minutes. Add the chicken broth and skim milk and bring to a boil for five minutes, stirring occasionally. Reduce to a simmer. Using a stick blender, puree until smooth. Add the shrimp and simmer until shrimp are fully cooked. Add the thyme and salt and pepper to taste. Add the parsley and serve. Serves 4-6.
Nutrition Facts per Serving:
- 207calories
- 4.5 grams total fat
- 1033 milligrams of sodium
- 19.9 grams total carbohydrate
- 2.4 grams fiber
- 22.5 grams protein
Eggplant & Shrimp Bisque by Chef Marc
Ingredients
- 2 medium eggplants (peeled and diced into ½ inch pieces)
- 1 medium diced onion
- 1 medium diced green bell pepper
- 1 tablespoon chopped garlic
- 1 bunch chopped green onion
- 2 tablespoons olive oil
- 4 tablespoons or 1 small can tomato paste
- ½ cup half and half
- 2 quarts water
- 2 pounds peeled and deveined shrimp
- 1 tablespoon basil
- 2 teaspoons thyme
- salt and pepper to taste
- 4 tablespoons parmesan cheese
Procedure
In a large soup or stock pot heat olive oil. Add onion, bell pepper and garlic until tender. Add eggplant and cook until eggplant is tender. Add tomato paste, basil, thyme, and salt and pepper and cook for 5 minutes (stirring occasionally). Add water and bring to a boil and simmer for 10 minutes. Using a stick blender, puree mixture and add shrimp and green onions. Bring to a boil and cook for 5-10 minutes or until shrimp are fully cooked. Add half and half and remove from heat. Garnish with 1 tablespoon parmesan cheese and serve. Serves 6-8.
Nutrition Facts per Serving:
- 229 calories
- 8.2 grams total fat
- 442 milligrams of sodium
- 12.8 grams total carbohydrate
- 5 grams fiber
- 26.6 grams protein
Eggplant & Crab Cakes by Chef Marc
Ingredients
- 1 medium eggplant, peeled and diced small
- ½ cup diced onions
- ½ cup diced bell pepper
- 2 tablespoons chopped garlic
- ¼ cup chopped green onions
- ½ pound crabmeat (optional shrimp or crawfish)
- 6 tablespoons olive oil
- 1 tablespoon basil
- 1 tablespoon thyme
- ½ cup wheat bread crumbs
- salt and pepper to taste
Procedure
In a medium pot heat 3 tablespoons of olive oil and add onions, garlic, bell peppers, green onions and sauté until golden brown. Add eggplant, thyme, basil, and salt and pepper to taste and cook until eggplant is tender. Remove from heat and fold in crabmeat. Add breadcrumbs and mix thoroughly. Refrigerate for 30-40 minutes. Form mixture into ½ inch cakes. In a large non-stick skillet heat remaining olive oil and sauté cakes until golden brown on both sides. Serves 4-6.
Nutrition Facts per Serving:
- 331 calories
- 21.9 grams total fat
- 565 milligrams of sodium
- 21.2 grams total carbohydrate
- 5.5 grams fiber
- 14 grams protein
Eggplant & Manchego Rolled Asparagus by Chef Marc
Ingredients
- 1 eggplant (sliced into ¼ inch slices)
- 1 pound fresh asparagus (blanched and chilled)
- ¼ pound manchego cheese
- 4 tablespoons extra virgin olive oil
- salt and pepper to taste
Procedure
In a large skillet blanche asparagus for 2 minutes, chill in cold water, drain and set aside. Salt and pepper eggplant. In a large non-stick skillet heat 2 tablespoons of olive oil and sauté eggplant slices. Sauté remaining eggplant in 2 tablespoons of olive oil and set aside. Using a flat surface place eggplant and 1 asparagus. Using a potato peeler, shave slices of manchego cheese on top of eggplant. Roll eggplant from bottom to top. Bake at 350 degrees for 10-12 minutes. Serve on your favorite platter. Serves 4-6.
Nutrition Facts per Serving:
- 180 calories
- 15.1 grams total fat
- 298 milligrams of sodium
- 6.3 grams total carbohydrate
- 3.8 grams fiber
- 7.1 grams protein
Jamaican Chicken Thighs by Chef Nino
Ingredients
- 8-10 skinless boneless chicken thighs
- 3 cloves garlic minced
- 1 tablespoon dried thyme or 2 tablespoons fresh
- 1 bottle Pickapeppa Gingery Mango Sauce
- 2 tablespoons soy sauce
Procedure
Put all ingredients together and marinate overnight or at least 2 hours. Bake in a single layer casserole dish at 350 degrees for 30 minutes. Serves 4. The chicken thighs could also be grilled!
Oriental Chicken Wraps by Chef Marc Gilberti
Ingredients
- 3, 6-ounce boneless, skinless chicken breasts (cooked and sliced into ¼ slices)
- ½ cup matchstick carrots
- 1 cup bean sprouts
- ½ cup shredded cabbage
- ¼ sliced onions
- 1 tablespoon chopped garlic
- ½ cup sliced mushrooms
- 8 large green leaf lettuce leaves
- 3 tablespoons low sodium soy sauce
- 1 tablespoon olive oil
- 2 teaspoons sesame oil
Sauce Ingredients
- ¼ cup low sodium soy sauce
- ½ cup peanut butter
- 1 teaspoon ground ginger
Procedure
Sauce: Combine all sauce ingredients with a wire whisk or hand blender until smooth and blended.
In a large skillet combine olive oil and sesame oil and heat on a medium flame. Add onions, garlic, and sauté for 1 minute. Add mushrooms, carrots, cabbage and bean sprouts and sauté for 2 minutes. Add soy sauce and chicken and sauté for 1 minute. Place chicken mixture evenly into lettuce leaves and drizzle each with 1 tablespoon of peanut ginger soy glaze.
Nutrition Facts per Serving:
- 288 calories
- 6.4 grams total fat
- 395 milligrams of sodium
- 32.7 grams total carbohydrate
- 15.7 grams fiber
- 30.1 grams protein
Sunset Ancient Sweet Roasted Peppers by Chef Nino
Ingredients
- 2 sunset ancient sweet peppers
- 1 teaspoon granulated garlic
- ½ teaspoon kosher salt
- 2 tablespoons Sal and Judy’s olive oil
Procedure
Cut peppers lengthwise, remove seeds, stems and membranes. Drizzle, both sides with olive oil, salt, and granulated garlic. Place on a greased baking pan in a 375 degree oven for 15 minutes or until desired doneness is achieved.
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