Shopping list
- Begin to thaw phyllo for strudel recipe
- Prepare eggplant recipe; begin to bake (10 minutes)
- Continue strudel; begin to bake (50 minutes)
- Prepare bruschetta and complete eggplant; serve (30 minutes)
Garlic Baba Ghanoush
Ingredients
- 2 medium eggplant (about 1 ½ lb)
- 1 large red bell pepper
- 1 seedless cucumber
- ¼ bunch fresh cilantro
- 1 lemon, for juice
- 1 teaspoon ground coriander
- ½ teaspoon salt-free garlic-herb seasoning
- 2 teaspoons minced garlic
- ½ cup plain (or garlic) hummus
- 1 ½ cups baby cut carrots
Steps
- Preheat oven to 425°F. Pierce each eggplant several times with a fork; arrange on baking sheet. Bake eggplant 30–35 minutes until skin is dark and shriveled and flesh is tender when pierced with a fork. Let stand 5 minutes to cool.
- Cut pepper and cucumber into ¼-inch-thick slices. Chop cilantro (¼ cup) and juice lemon (2 tablespoons).
- Peel away eggplant skin and scrape flesh into bowl (or food processor bowl). Mash with potato masher until smooth; stir in lemon juice, cilantro, coriander, garlic-herb seasoning, garlic, and hummus. Serve with bell peppers, cucumbers, and baby carrots.
Roasted Pepper-Zucchini Bruschetta
Ingredients
- 2 (12 oz) jars roasted red peppers
- 3 oz shallots
- 1 ½ tablespoons capers
- 2 tablespoons fresh basil
- ¼ cup golden raisins
- 3 tablespoons sherry (or red wine) vinegar
- 1 tablespoon olive oil
- 1 ½ lb sliced fresh zucchini squash
- Cooking spray
- ½ teaspoon salt-free garlic-herb seasoning
Steps
- Drain peppers. Chop shallots, capers, basil, and peppers; place in serving bowl and add raisins. Whisk vinegar and oil until blended, add to pepper mixture, and stir to combine.
- Coat zucchini with spray and sprinkle with seasoning. Arrange zucchini slices around outside of bowl for dipping. Serve.
Vegetable Strudel
Ingredients
- 1 roll frozen phyllo dough
- 1 medium red bell pepper
- 2 cups matchstick carrots
- ½ cup sliced fresh green onions
- 2 tablespoons chili-garlic sauce
- 1 tablespoon reduced-sodium teriyaki sauce
- 1 teaspoon ginger stir-in paste
- 1 teaspoon garlic stir-in paste
- 2 cups angel hair cabbage
- Cooking spray
- ¼ cup egg substitute
Steps
- Set phyllo dough out to thaw (about 40 minutes). Peel off 10 sheets; save remaining 10 sheets for another use.
- Slice red pepper thinly. Preheat large, nonstick sauté pan on medium-high 2–3 minutes. Coat carrots, peppers, and green onions with spray, then place in pan; cook 3–4 minutes, stirring occasionally, until tender. Combine chili-garlic sauce, teriyaki sauce, ginger paste, and garlic paste. Remove pan from heat. Stir in cabbage and sauce mixture; let stand 5 minutes to cool.
- Preheat oven to 400°F. Coat baking sheet with spray. Stir egg substitute into vegetable mixture.
- Spread 1 phyllo sheet on work surface and coat with spray; stack and coat 4 more sheets on top of first sheet. Make second stack with remaining 5 sheets. Spoon one-half the vegetable mixture down center of each stack of phyllo, leaving 2-inch border on all sides. Roll dough carefully around filling, starting at 1 long side. Tuck ends under (against seam edge) and place seam-side down on baking sheet. Coat with spray; cut 3 diagonal slits on top of each roll. Bake 18–20 minutes until golden. Let stand 5 minutes to cool. Cut diagonally into slices and serve.
Serving Suggestions
- Complete your appetizer plate with fresh-cut fruit.
Garlic Baba Ghanoush
Amount per ⅙ recipe serving: Calories 110, Total Fat 3.5g, Sat Fat 0.5g, Trans Fat 0g, Chol 0mg, Sodium 160mg, Total Carb 18g, Fiber 6g, Total Sugar 7g, (Incl. 0g Added Sugars), Protein 3g, Vitamin D 0%, Calc 2%, Iron 6%, Potassium 8%
Roasted Pepper-Zucchini Bruschetta
Amount per ⅙ recipe serving: Calories 100, Total Fat 2.5g, Sat Fat 0g, Trans Fat 0g, Chol 0mg, Sodium 220mg, Total Carb 16g, Fiber 2g, Total Sugar 11g, (Incl. 0g Added Sugars), Protein 2g, Vitamin D 0%, Calc 2%, Iron 10%, Potassium 10%
Vegetable Strudel
Amount per ⅛ recipe serving: Calories 120, Total Fat 3g, Sat Fat 0g, Trans Fat 0g, Chol 0mg, Sodium 240mg, Total Carb 20g, Fiber 2g, Total Sugar 5g, (Incl. 0g Added Sugars), Protein 3g, Vitamin D 0%, Calc 2%, Iron 6%, Potassium 4%