Healthy Appetizer Recipes

Healthy Appetizer Recipes

Imitation Crab Cakes

healthy appetizer recipesIngredients:
2 cups of imitation crab meat
1 small avocado
3 egg whites
1/4 cup of whole wheat bread or panko crumbs
1/2 cup diced sauteed red bell pepper
1/4 cup sauteed green onion
salt and pepper
onion and garlic powder
optional: tumeric or curry powder
fresh lemon
3oz of 2% plain greek yogurt or light sour cream

healthy appetizer recipesDirections:
In a large bowl empty package of crab meat and chop into small pieces or blend in an electronic blender until finely chopped. Mash avocado in separate bowl and add to chopped crab meat with egg whites, green onion, red pepper and bread crumbs. Add 1/2 tsp of salt and pepper. Add 1 tsp each of onion and garlic powder and optional tumeric. Mix well for about 1-2 minutes. Heat skillet over medium heat and grease with Pam Spray or 1 tsp of olive oil. When pan is heated scoop out 1/3 cup size servings of mixture, mold into a patty and start cooking. Flip when bottom edges start to turn golden. When all the cakes are done squeeze fresh lemon on top and serve with light sour cream or 2% plain greek yogurt as a dipper.

Nutrition Facts (1/6 per serving): 140 Calories; 4g fat; 17g carbs; 8g protein
 

Arugula, Radicchio & Parsley Saladsalad

Ingredients:
 1 head radicchio shredded
1 bunch of arugula, chopped
2 cups packed flat-leaf parsley, chopped
3 tbsp of extra-virgin olive oil
2 tbsp fresh lemon juice
2 cups of kalamata olives, pitted, sliced, and baked at 250°F until crisp
1/4 cup sesame seeds
salt & pepper to taste
Directions:
Combine radicchio, arugula and parsley in a bowl. Drizzle with oil then sprinkle with lemon juice, black olives and sesame seeds. Toss to combine and season with salt and pepper to taste.

Makes 6 servings

Nutrition Facts per serving (1/6 total recipe): 146 Calories; 13g fat; 4g carbs; 5g protein
 

summer salad Summer Salad

Ingredients:
 one bag of mixed greens or baby spinach
1 cup strawberries
½ mango or 1 cup of mango
1 Tbsp slivered almonds
¼ cup raisins
Dressing:
1/3 cup raspberries (fresh or frozen), mashed
1/3 cup dijon mustard
2 garlic cloves, minced
1,1/4 cups balsamic vinegar
2 packets of stevia
3/4 tsp sea salt
1/4 tsp black pepper

Directions:
Combine greens, strawberries, mango, almonds, and raisons in a bowl. In a separate jar, mash the raspberries and combine the rest of the dressing ingredients and shake until well mixed. Lightly sprinkle over the salad and toss or keep the dressing on the side.

Makes 4 servings

Nutrition Facts: 103 Calories; 1.5g fat; 22g carbs; 2g protein

Citrus Kale Saladkale 3

Ingredients:
1 bunch of kale
1 medium avocado
1 navel orange
1/2 pink grapefruit
1 cup of canned beets
1 oz or 1/4 cup of light feta cheese crisp
2 tsp lemon juice
salt & pepper to taste

Directions:
Chop the kale into bite size pieces and place it in a large bowl. Remove the pit & peel the avocado, sprinkle with salt & pepper, then massage it into the kale until thoroughly mixed. Combine the orange, grapefruit, and beets in the bowl. Sprinkle with lemon juice, salt and pepper. Crumble the feta cheese into the salad and toss.

Makes 4 servings

Nutrition Facts per serving (1/6 total recipe): 143 Calories; 6g fat; 21g carbs; 4g protein

Asian-Quinoa-Salad-3Asian Quinoa Salad

Ingredients:
 1 cup quinoa
2 cups of water
1 cup chopped red cabbage
1 cup shelled & cooked edamame
-1/2 red bell pepper, chopped
-1 cup diced cucumber
Dressing:
¼ cup gluten free tamari sauce
1 tbsp sesame oil
1 tbsp rice wine vinegar
2 tbsp chopped onion
¼ cup chopped cilantro
1 tbsp sesame seeds
¼ tsp grated ginger
salt & pepper to taste

Directions:
Place the quinoa in a medium saucepan, add the water and salt, and bring to a boil for 5 minutes. Turn the heat to low and let it simmer for 15 minutes or until all the water is absorbed. Remove from the heat and fluff with a fork. Mix the quinoa, cabbage, edamame, colored peppers, carrots, and cucumber in a medium/large salad bowl. In a separate smaller bowl, whisk the tamari sauce, sesame oil, rice wine vinegar, onions, seeds, and spices, then pour over the salad.

Makes 4 servings

Nutrition Facts per serving: 177 Calories; 5g fat; 27g carbs; 6g protein

 

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