Easy holiday appetizers, deconstructed!

Holiday parties don’t have to be an exercise in fat-laden consumption.  And those of us watching our fat, sugar, dairy, or gluten intake do not have to be limited to the veggie tray all night!

There are some simple appetizers that can made healthy, but remain tasty.  My favorites are below.

Spicy sausage puffs

6 pre-cooked spicy Italian sausage links

Pillsbury crescent dough

Optional:  Cayenne pepper or chili pepper flakes to taste

Optional:  Egg wash (A beaten egg plus a splash of water)

Roll out the dough and seal any cut marks in the dough with your fingers.  Cut into six long, rectangular strips.  If desired, lightly sprinkle with cayenne pepper or chili pepper flakes.  Wrap each sausage link with the dough in a spiral fashion, covering as much of each sausage as possible.  Lightly brush each with egg wash.  Bake at 375 degrees  for 12 to 15 minutes, until golden brown. 

Cut into one-inch bites and arrange on a plate, inserting a toothpick in each.  Serve with ketchup, mustard, and/or chili sauce.

Spicy sausage puffs, deconstructed

6 pre-cooked spicy Italian sausage links

 >Fat alert:  Italian sausage is high in fat.  If fat is a dietary concern, use any variety of turkey or chicken  Italian sausage. >Health alert:  If meat is a dietary concern, use any variety of vegetable sausages.

 Pillsbury crescent dough 

>Fat alert:  Crescent dough contains a significant amount of fat.  A low-fat version is available.  In the alternative, Phyllo dough, Won-Ton wrappers, or any variety of tortilla may be used.  (If tortillas are used, bake in the oven only until heated through, about five to 10 minutes.)

>Health alert:  Crescent  dough contains wheat.  If wheat is a concern, a corn or veggie-based dough, or corn or vegetable tortillas, may be used. 

Optional:  Cayenne pepper or chili pepper flakes to taste

Optional:  Egg wash (A beaten egg plus a splash of water)

(Follow the instructions above.)

  

Sweet and sour meatballs

1 c. grape jelly

8 oz. bottle chili sauce

2 dozen pre-cooked Italian meatballs

Salt, pepper, and chili pepper flakes to taste

Mix together the grape jelly and chili sauce until well blended.  Taste and season as desired.  If more sweetness is desired, add more jelly. Add the sauce and the meatballs to a crockpot, and mix until all meatballs are well-covered. Heat on low for one hour. Serve with a side of toothpicks.

Sweet and sour meatballs, deconstructed

1 c. grape jelly

>Health alert:  Jelly is high in sugar.  Reduced and sugar-free varieties are available.  

8 oz. bottle chili sauce

>Health alert:  Chili sauce can contain significant amounts of salt and sugar.  If these are a concern, read the product labels carefully.

2 dozen pre-cooked Italian meatballs

>Fat alert:  While pre-packaged meatballs may be used, they often contain significant amounts of salt and fat.  If these ingredients are a concern, make your own!  My recipe follows. 

Salt, pepper, and chili pepper flakes to taste

(Follow the instructions above.)

Italian meatballs 

1 1/2 lbs. ground chuck
1/2 lb. ground Italian sausage
1 large egg
1 c. Panko bread crumbs
1/2 c. low fat milk
1/2 medium onion and 2 garlic cloves, pureed until liquid
1/3 c. finely grated Italian cheese (I make a mix of six: pecorino romano, asiago, 

       parmesan, fontina, ricotta salada and mozzarella)
½ c. tomato paste

1 TB. yellow mustard
1 TB. dry parsley flakes
2 tsp. dry marjoram
2 tsp. dry basil
1 tsp. red pepper chili flakes
2 tsp. salt
1/2 tsp. pepper
more salt and pepper to taste
Olive oil to taste

Mix all the wet ingredients together. Add the bread crumbs, cheese, and spices, and blend. Set aside for a half hour. If the resulting mixture is too dry, add more milk until it has the consistency of a thin sauce. If it is too wet, add quick cooking oatmeal or more bread crumbs.

Place the meat in a large bowl, and pour about three-fourths of the wet mixture over it. Fold the ingredients together until just mixed. The meat mixture should be wet and sticky, but hold together well. If not, add more of the wet mixture. Create a small test meatball, fry it up in olive oil, and taste. Adjust the meat mixture for flavor and seasonings.

Preheat the oven to 350°. Pour 1/4 cup of olive oil into a bowl. Gently form the meat into balls, approximately 1-1/2 inches in diameter. Dip each meatball in olive oil, and roll it across a plate to shed excess oil. Then place on a baking sheet. 

Bake 30-40 minutes, until lightly browned. Remove immediately from the pan and place on paper towels to soak up any extra oil.  

Italian meatballs, deconstructed
1 1/2 lbs. ground chuck
1/2 lb. ground spicy Italian sausage 

>Fat alert: Both ground chuck and Italian sausage are high in fat. If this is a concern, replace the ground chuck with a leaner ground beef, ground turkey or chicken. Replace the ground Italian sausage with a ground turkey or chicken Italian sausage.  

>Ingredient alert: Substituting lower fat ingredients will affect the texture of the meatballs!  To avoid dry meatballs, increase the liquids, such as milk or pureed vegetables, and if necessary, the amount of bread crumbs to hold the extra moisture.  

1 large egg

>Health alert:  Some eggs are high in cholesterol.  If this is a concern, replace the eggs with 6 egg whites or a low cholesterol or cholesterol-free egg substitute. 

2 c. Panko bread crumbs

>Health alert:  Panko bread crumbs are made with uncrusted white bread, and are generally low in calories.  If carbs, white flour, or bread are concerns in your diet, try substituting whole wheat or whole grain bread crumbs, quinoa, or rice.

1/2 c. low fat milk

>Health alert:  If milk of any kind is a problem in your diet, replace it with water, or increase the amount of onion/garlic puree used.

1/2 medium onion and 2 cloves garlic, pureed until liquid

1/3 c. finely grated Italian cheeses, such as parmesan, pecorino, ricotta salada, fontina,

      asiago, mozzarella, or a mix of these.  

>Fat alert:  Many cheeses are high in fat.  Read the labels and identify what fat content you can live with.  If necessary, substitute a low or no-fat version, or a lower fat cheese.

>Health alert: Cheese tends to be high in salt.  If this is a dietary concern, use a low-sodium cheese or reduce the amount of cheese used.

1/2 c. tomato paste

1 TB. yellow mustard
1 TB. dry parsley flakes
2 tsp.dry marjoram
2 tsp. dry basil
1 tsp. red pepper chili flakes
2 tsp. salt
1/2 tsp. pepper
more salt and pepper to taste
Olive oil to taste

(Follow the instructions above.)

Spicy chicken fajita rolls

2 c. cooked, shredded chicken

Pillsbury crescent dough 

1/2 sweet onion, diced

1/2 red pepper, diced and seeds removed

2 jalapeno peppers, sliced, seeds
    removed if desired

Optional:  1 c. mix of red, white and black
    beans, soaked, and cooked until tender.

1 clove roasted garlic, smashed

1 TB. McCormick’s Perfect Pinch
   Southwest Sweet and Smoky seasoning

1 TB. dried Cilantro

1 c. Sargento 4-cheese Mexican blend shredded cheese

2 TB. salsa, any heat level

2 TB. fresh lime juice

Optional: 12 TB. tequila

1 egg white, beaten

1 TB. olive oil

Heat the olive oil in a sauté pan and add the onions, garlic, and peppers.  Cook until they become just tender.  In a large mixing bowl, mix together the chicken, vegetables, lime juice, salsa, Tequila, and spices.  Let marinate about one hour, and then drain well.  The mixture should be fairly dry.  Taste and adjust the seasonings if necessary.

Preheat the oven to 375 degrees.  Line a large cookie sheet with foil, and spray lightly with cooking spray.  Unroll the croissant dough onto the cookie sheet, and using your fingers, press out any cuts to create one large sheet of dough.  Using a cup, roll out the dough until it is at least 14 inches long.

Sprinkle all but ½ c. of the cheese over the top of the dough.  Spoon the mixture onto the dough, spreading it to within one inch of the edges.  Roll up the dough and seal the edges.  Turn the roll so the sealed side is underneath.  Brush lightly with the egg white, and top with a line of cheese.  Bake in the oven 20-25 minutes, until golden brown.  Cool 10 minutes, and slice.  Insert toothpicks and serve with salsa.

Spicy chicken fajita rolls, deconstructed

2 c. cooked, shredded chicken

Pillsbury crescent dough

>Fat alert:  Crescent dough contains a significant amount of fat.  A low-fat version is available.  In the alternative, Phyllo dough, Won-Ton wrappers, or any variety of tortilla may be used.  (If tortillas are used, bake in the oven only until heated through, about five to 10 minutes.)

>Health alert:  Crescent dough contains wheat.  If wheat is a concern, a corn or veggie based dough, or corn or vegetable based tortillas may be used.

>Ingredient alert:  When substituting another dough for the crescent dough, check the ingredient label carefully.  Some doughs are high in salt and/or sugars.  Select the option that best meets your dietary needs.  Or make your own bread dough, and completely control any offending ingredients! 

1/2 sweet onion, diced

1/2 red pepper diced

2 jalapeno peppers, sliced, seeds removed if desired

Optional:  1-2 c. mix of red, white and black beans, soaked, and cooked until tender.

1 clove roasted garlic, smashed

1 TB. McCormick’s Perfect Pinch Southwest Sweet and Smoky seasoning.

>Ingredient alert:  This spice mix is salt-free, but it does contain brown sugar.  If sugar is a concern, make your own spice blend with equal parts smoked paprika, ground chipotle chili pepper, and tomato powder, or any mix  of spices you prefer. 

1 TB. dried Cilantro 

>Ingredient alert:  If you have a sensitivity to cilantro, it can be replaced with parsley, or eliminated.  

1 c. Sargento 4-cheese Mexican blend shredded cheese 

>Fat alert:  The 4-cheese Mexican blend is high in fat.  It can be substituted with a low- or no-fat shredded cheddar or Monterrey Jack cheese.  The amount of cheese used can also be reduced by half. 

>Health alert:  Cheese can also be high in salt.  If salt is a concern, use a low-sodium cheese or reduce the amount used.  

>Health alert:  If dairy products are a dietary concern, the cheese may be eliminated from this recipe, and replaced with a thin layer of pureed avocados, or guacamole.

2 TB. salsa 

>Health alert:  A store-bought salsa can be loaded with all kinds of offensive ingredients.  If salt, sugar, or MSG are a concern, check the ingredient labels carefully.  Better yet, make your own.  Then you control the ingredients!  In a pinch, you can simply replace the salsa with chopped tomatoes. 

2 TB. fresh lime juice

Optional:  1 TB. tequila

1 egg white, beaten 

>Health alert:  If egg whites create a dietary concern, this ingredient can be eliminated, and replaced with a light touch of cooking spray.

1 TB. olive oil

>Fat alert:  Olive oil is high in fat.  It can be replaced with a low-fat or no-fat cooking spray, and the vegetables may be roasted in the oven at 400 degrees until they just start to brown, usually about 10 minutes.

(Follow the instructions above.)

Tortilla roll-ups

5 tortillas (if available, green or red tortillas are preferred)

2-8 oz. packages cream cheese, room temperature

½ c. diced red bell peppers, pimentos, red beans, or sun-dried tomatoes

½ c. diced green peppers (any type), diced green beans, diced asparagus, chopped spinach, or chopped  artichokes

2 green onions, sliced, or ½ red onion, finely diced

Mix the cream cheese and dry Italian dressing.  Spread the mixture on each tortilla within one inch of the edges. Sprinkle with the selected green and red vegetables, and onions.  Tightly roll up each tortilla and seal with plastic wrap.  Refrigerate for at least one hour.  Insert toothpicks about one inch apart, starting one half inch in from the edge.  Cut the roll-ups into one inch portions, using the toothpicks as a guide.  Serve alone or with a creamy Italian dressing dipping sauce.

Tortilla roll-ups, deconstructed

5 tortillas (if available, green or red tortillas are preferred)

>Health alert:  Tortillas contain flour.  If flour is a problem, corn, gluten-free or vegetable tortillas may be used. 

2-8 oz. packages cream cheese, room temperature 

>Fat alert:  Cream cheese is high in fat.  Reduced fat or fat-free cream cheeses are available. 

>Health alert:  Cream cheese is a dairy product.  If dairy is a concern, a soy-based or vegetable substitute may be used. 

½ c. diced red bell peppers, pimentos, red beans, or sun-dried tomatoes

½ c. diced green peppers (any type), diced green beans, diced asparagus, chopped spinach, or chopped     artichokes

2 green onions, sliced, or ½ red onion, finely diced

(Follow the instructions above.)