Fun Low Cal Bites for Entertaining

Pineapple Salsa with Chips

One serving: 1/2 cup pineapple with one ounce whole grain pita chips


1 cup cubed pineapple, finely chopped
1/2 green bell pepper or poblano chili, diced
1/4 red onion, diced (about 1/4 cup)
2 tablespoons fresh cilantro leaves
zest and juice of one lime
1/2 teaspoon salt
1/8 teaspoon ground cayenne
4 ounces whole wheat pita chips


Combine all ingredients in a medium bowl and toss well to combine. Store in an air-tight container, refrigerated, for up to 1 week.

Nutritional Stats Per Serving (1/2 cup pineapple with one ounce whole grain pita chips)

151 calories. 4 g protein, 26 g carbohydrates, 4 g fat (0 g saturated), 0 mg cholesterol, 1 g fiber, 417mg sodium.

Crostini with White Cheddar, Apples, and Onions

Makes 2 dozen crostini

Ingredients for Topping

apple cheddar crostini2 tablespoons olive oil
1 large yellow onion, thinly sliced
1 tablespoon balsamic or apple cider vinegar
1/2 teaspoon salt
2 Gala or Golden Delicious apples, peeled, cored, and thinly sliced
1/3 cup brown sugar
1/4 teaspoon cinnamon
non-stick cooking spray


24, 1/2-inch-thick slices of whole-wheat baguette, cut on the diagonal
1 8-ounce package reduced- fat Cabot white cheddar cheese, cut into 24 slices
1 teaspoon fresh thyme leaves, chopped


Warm half the oil in a large, deep skillet over medium-high heat. Add the onion, salt, and vinegar. Cook 15-20 minutes, stirring occasionally, until onions are golden brown. Add 1-2 tablespoons of water as the onions cook if they begin to burn or stick.

Meanwhile, in a large bowl, combine apples, sugar, and cinnamon. Toss to coat. Coat a large skillet with cooking spray and warm over medium heat. Add the apples and remaining olive oil to the skillet with the onions and cook for an additional 10-12 minutes, stirring frequently, until the apples soften but do not become mushy.

Preheat oven 400ºF. Cover two large cookies sheets with parchment paper or aluminum foil. Arrange the bread slices and distribute the onion and apple mixture evenly over the bread slices. Top with cheese slices. Bake for 8-10 minutes or until cheese melts. Transfer to a large platter and garnish with fresh thyme.

Nutritional Stats Per Serving (1 crostini)

119 calories. 4 g protein, 16 g carbohydrates, 4 g fat (1 g saturated), 6 mg cholesterol, 2 g fiber, 253 mg sodium.

Corn Dog Bites

turkey corndog bitesMakes two dozen corn dog bites


1 8-ounce box corn bread mix
3 egg whites
1/3 cup 1 % buttermilk
Non-stick cooking spray
4 nitrate free turkey dogs cut into 24 even pieces


Preheat oven to 400°F. Place the corn bread mix in a large bowl. Add the egg whites and buttermilk. Stir until just combined, about ten turns with a wooden spoon, the batter will be lumpy. Coat a 12-cup mini muffin pan with cooking spray. Fill each muffin tin cup three fourths of the way full. Press a piece of hot dog into the center of each and bake 8 to 10 minutes until the muffins are puffed and cooked through. Serve immediately.

Nutritional Stats Per Serving (1 corn dog bite)

62 calories. 2 g protein, 7 g carbohydrates, 2 g fat (.6 g saturated), 7 mg cholesterol, 0 g fiber, 175 mg sodium.

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