Thursday, December 16, 2010

12 Days of Healthy Holiday Eating: Day #3

On the third day of Christmas, my dietitian said to me…

Choose your appetizers wisely.

Appetizers are there to hold you over until dinner. Therefore, appetizers should not contain enough calories to be a whole meal themselves. Before you decided what appetizers to fill your plate with, observe the buffet to see what is offered. Decided on two or three appetizer options you absolutely have to try because they look delicious, and then fill the rest of your plate with fruits and vegetables. Therefore, you are getting to taste the foods you want but you are still getting nutrient dense foods as well. Another option to help avoid calorie-laden appetizers is to bring one of your own to the party. This way you know there will be at least one option there for you to enjoy guilt free. Plus other people are bound to enjoy it too. Here is a recipe that would be great to take along to that holiday office party or family gathering:

Recipe: Low-Fat Mock Deviled Eggs

6 hard-boiled eggs

1 tsp. sugar

1 T. white vinegar

1 can (16-oz) garbanzo beans (chickpeas), rinsed and drained

2 T. nonfat mayonnaise

2 T. yellow mustard

1/4 tsp. ground red pepper

2 T. minced green onion

1/4 tsp. ground paprika

Remove shells from eggs. Halve eggs lengthwise; remove and discard the yolks. In a small bowl, dissolve sugar in vinegar. Rinse the chickpeas and drain thoroughly. In a food processor or blender, combine chickpeas, sugar mixture, mayonnaise, sour cream, mustard, pepper, and onions and blend until smooth. Spoon mixture into egg whites or fill using a fluted pastry bag. Sprinkle with paprika, if desired, and refrigerate until ready to serve.

This recipe removes 3 grams of fat and adds 6 grams of protein and 7 grams of dietary fiber compared to “real” deviled eggs.

Nutritional information: Serving: 1/2 egg (or one deviled egg). Yield: 12 servings. Calories 151, Total fat 2 grams, Saturated fat: trace, Cholesterol: trace, Sodium: 70 mg, Carbohydrate: 24 grams, Protein: 9 grams, Dietary fiber: 7 grams.

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