Appetizers | Taste For Life

Whet your appetite with these nutritious and delicious appetizer recipes.

Cauliflower Au Gratin

Ingredients

1 large head cauliflower, broken into florets
[q:1/4] cup butter, divided
[q:1/2] cup diced onion
[q:1 1/2] cup shredded cheddar cheese
1 cup sour cream
[q:1/4] tsp salt
[q:1/2] cup dried bread crumbs

Directions

In a medium size saucepan cook cauliflower in boiling salted water for 10 minutes. Drain well.
Combine cauliflower with 2 Tbsp butter, onion, cheese, sour cream, and salt. Spoon into a [q:1 1/2] quart casserole.
Melt remaining butter and toss with bread crumbs. Sprinkle over the cauliflower mixture.
Bake at 350º for 30 minutes or till heated through.

Asian-Style Salmon Fritters

Prep Time

20 minutes

Number of Servings

2 to 3

Ingredients

11 oz salmon, raw or canned
1 extra-large egg yolk
1 Tbsp all-purpose flour
2 Tbsp Thai green curry paste*
3 Tbsp vegetable oil
Lime wedges

Directions

In a food processor, blend salmon, egg yolk, flour, and curry paste to a coarsely textured paste.
Divide mixture into six equal portions, shape portions into patties, and place on a baking sheet. You can cover and place them in the fridge while you prepare the salad.
When ready to serve, heat oil in skillet and add fritters. Pan fry for 2 to 3 minutes per side, or until cooked through. Serve with salad and lime wedges.

Mexican Chicken Tortilla Bake

Prep Time

45 minutes

Number of Servings

Serves 6

Ingredients

1 Tbsp olive oil
1 large red onion, sliced thinly
1 medium red bell pepper, sliced thinly
1 (28 oz) can diced tomatoes, undrained
1 (15 oz) can kidney beans, rinsed, drained
1 (11 oz) can corn kernels, rinsed, drained
1 oz taco seasoning
2 cups shredded cooked barbecued chicken*
[q:1/3] cup coarsely chopped fresh cilantro
4 ([q:7 1/2] inch) flour tortillas
[q:3/4] cup coarsely grated mozzarella cheese

Directions

Preheat oven to 425º.
Heat oil in a large saucepan. Cook onion and pepper, stirring, until tender. Add undrained tomatoes, beans, corn, and seasoning. Simmer, uncovered, about 10 minutes or until thickened slightly. Add chicken and cilantro; cook, stirring, until hot. Season to taste.
Line base and sides of an 8 inch springform pan with foil or parchment paper; place on oven tray. Line base of pan with a tortilla; top with one-third of chicken mixture. Repeat layering with remaining tortillas and chicken mixture, finishing with a tortilla; sprinkle with cheese. Bake, uncovered, about 20 minutes until browned lightly. Stand 5 minutes before cutting. Serving suggestion: Serve with an avocado salad or guacamole.

Tofu Cornbread Stuffing

Number of Servings

Serves 12

Ingredients

2 cups mushrooms, thinly sliced
2 Tbsp margarine
1 6 oz package cornbread stuffing
1 cup onions, sliced
1 cup celery, sliced
[q:1/2] cup pecans, chopped (optional)
1 cup vegetable broth
1 package Mori-Nu Silken Lite Firm Tofu seasoned to taste
2 Tbsp fine bread crumbs

Directions

Lightly saute mushrooms in margarine.
In a large bowl, mix thoroughly the next 4 ingredients with the sauteed mushrooms. Set aside.
Blend together broth and tofu until smooth. Pour over cornbread mixture; season as desired and mix thoroughly.
Sprinkle a lightly oiled baking dish with bread crumbs; add cornbread mixture and bake in a preheated 350 degrees for 45 minutes. Serve hot.

Nutrition Info

Calories: 79, Fat: 3.9g, Carbohydrates: 8.2g, Fiber: 0.5g, Sodium: 89mg, Cholesterol: 0mg, Protein: 2.8g

Mango Peach Salsa

Ingredients

1 cup diced mango
1 cup diced peach
1 clove garlic, minced
1 Tbsp fresh cilantro, minced
[q:1/4] cup diced red onion
1 jalapeno, deseeded, deveined and diced
2 Tbsp lime juice
Salt and pepper to taste

Directions

Blend ingredients together.
Refrigerate overnight in a tightly sealed glass jar.

Zucchini Rolls

Number of Servings

Serves 4

Ingredients

1 large zucchini cut lengthwise into strips about [q:1/4] inch thick
1 roasted red pepper, peeled, seeded & cut into thin strips
2 tbsp extra virgin olive oil
Non-Dairy cream cheese
1 tsp basil
Salt & pepper to taste

Directions

Brush zucchini strips with olive oil & grill until tender, about 2 to 3 minutes each side.
Mix basil, salt, pepper and a drizzle of olive oil into the non-dairy cream cheese
Spread cheese mixture onto each strip of zucchini.
Add roasted red pepper to top of cheese mixture (see easy roasting directions below)
Gently roll the zucchini strips lengthwise (careful to not roll to tight!)
Place each on a serving platter & serve immediately.

Nutrition Info

Made with 8 oz vegan cream cheese: 250 Calories, 5 g Protein, 0 mg Cholesterol, 10 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 5 g Fiber, 24 g Total fat (7 g sat), 445 mg Sodium, [nut:5] Vitamin C, [nut:1] Vitamin B6, Vitamin E

Oven-Baked Polenta with Fresh Herbs

Prep Time

15 minutes

Number of Servings

Serves 4

Ingredients

4 cups hot water
1 cup yellow cornmeal
1 tsp salt
1 Tbsp butter
[q:1/4] cup grated Parmesan cheese
[q:1/4] cup shredded low-fat mozzarella
[q:1/4] cup chopped fresh basil or parsley

Directions

Preheat oven to 350º.
Combine water, polenta, and salt in a glass baking dish. Stir. Bake for approximately 40 minutes.
Carefully taste a small amount of the polenta. If the grains are not soft, bake for an additional 10 minutes. Add butter and cheeses and bake for 10 minutes more. If the grains are soft, add butter and cheeses. Stir. Bake for 10 minutes.
Serve immediately for a soft version. For a stiffer version, let dish set for about 5 minutes. Garnish with herbs before serving.

Nutrition Info

228 Calories, 8 g Protein, 32 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 2 g Fiber, 8 g Total fat (4 g sat), 175 mg Sodium, [nutrition:3] Folate, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B12, Calcium, Phosphorus, Potassium

Roasted Garlic Spread

Prep Time

35 minutes

Number of Servings

Serves 4

Ingredients

1 head of garlic
Olive oil

Directions

Preheat oven to 400°. Peel away any extra outer papery white layers. Leave white layers of the individual garlic cloves intact and keep each individual clove attached to the garlic head.
Cut off top [q:1/2] inch of garlic head to expose tops of cloves.
Place garlic head on large square of aluminum foil. Pour a drizzle of olive oil over top of exposed cloves, making sure each clove is properly coated. Wrap aluminum foil around garlic head to cover completely. Place on baking sheet.
Roast for 30 to 35 minutes, until cloves are soft when pressed with a fork. Allow garlic to cool.
Using your fingers or a cocktail fork, pull or squeeze the roasted garlic cloves from their individual skins. Mash with a fork and spread on toasted bread or use as a topping for baked potatoes.

Nutrition Info

Just garlic: 49 Calories, 1 g Protein, 0 mg Cholesterol, 4 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 3 g Total fat (1 g sat), 2 mg Sodium, [nut:1] Vitamin B6

Lite Miso Dip

Number of Servings

Serves 8

Ingredients

8 oz. Mori-Nu Silken Lite Firm Tofu
[q:1/2] cup white miso
1 tbsp. chopped green onion
2 cloves garlic
[q:1/4] tsp turmeric
3 tbs olive oil
2 tbsp brown rice vinegar

Directions

Place all ingredients into a blender.
Blend until smooth.
Serve with chips, pita slices or veggies.

Nutrition Info

103 Calories, 5 g Protein, 0 mg Cholesterol, 6 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 7 g Total fat (1 g sat), 655 mg Sodium, [nut:1] Vitamin K

Tofu Guacamole

Ingredients

2 medium ripe avocados peeled, pitted, and mashed
[q:1/2] cup Mori-Nu Firm Silken Tofu, mashed
4 Tbsp fresh lime juice
2 Tbsp minced onion
1 tsp minced garlic
Salt and freshly ground black pepper to taste

Directions

Place all ingredients into a food processor.
Process until smooth and creamy.
Refrigerate at least 1 hour before serving.
Keeps up to 2 days in the refrigerator in an airtight container.

Nutrition Info

Per Serving: 124 Calories, 11g Fat, 7g Carbohydrates, 14mg Sodium, 0mg Cholesterol, 3g Protein

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