Healthy Finger Food Recipes

Mini Greek Pizza Muffins



From EatingWell:  November/December 2007

All the flavors of a Greek pizza make these savory muffins bite-size treats for adults and kids alike.

2 dozen mini muffins | Active Time: 30 minutes | Total Time: 50 minutes


  • · 2 tablespoons extra-virgin olive oil
  • · 2/3 cup finely chopped onion
  • · 2/3 cup finely chopped red bell pepper
  • · 1/3 cup whole-wheat pastry flour
  • · 1/3 cup all-purpose flour
  • · 2 teaspoons baking powder
  • · 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried
  • · 1 teaspoon sugar
  • · 1/4 teaspoon garlic powder
  • · 1/4 teaspoon salt
  • · 1/3 cup low-fat milk
  • · 1/3 cup crumbled feta cheese
  • · 1 large egg, well beaten
  • · 2 tablespoons tomato paste
  • · 2 tablespoons chopped kalamata olives


1.     Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes.

2.     Meanwhile, preheat oven to 400°F. Coat a mini-muffin pan with cooking spray.

3.     Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl.

4.     Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.

5.     Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.


Per muffin : 39 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 11 mg Cholesterol; 4 g Carbohydrates; 1 g Protein; 0 g Fiber; 106 mg Sodium; 36 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 fat

Nutrition Note: (for 2 muffins)

Tips & Notes

  • · Make Ahead Tip: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350°F. | Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.


Scallop & Shrimp Dumplings



From EatingWell:  July/August 2007

People along the Yangtze River enjoy dumplings with a variety of fillings, from seafood to red meat, eggs to vegetables. In Wuhan, dumplings may be served at any meal. Crisp, pan-fried dumplings don’t have to be loaded with fat. Cooking them in a mix of water and oil makes them crisp on the bottom, tender and juicy inside.

36 dumplings, for 12 appetizer servings | Active Time: 1 hour | Total Time: 1 hour


  • · 8 ounces scallops, minced
  • · 4 ounces raw shrimp, peeled, deveined and minced
  • · 1/2 cup minced scallions
  • · 1 tablespoon minced fresh ginger
  • · 3 cloves garlic, minced
  • · 2 tablespoons reduced-sodium soy sauce
  • · 2 teaspoons toasted sesame oil
  • · 1/4 teaspoon freshly ground pepper
  • · 36 round (gyoza) dumpling wrappers, (see Kitchen Tip)
  • · 2 tablespoons canola oil, divided
  • · 3/4 cup water, divided
  • · Ginger-Garlic Dipping Sauce, (recipe follows), optional


1.     Combine scallops, shrimp, scallions, ginger, garlic, soy sauce, sesame oil and pepper in a large bowl.

2.     Organize your work area with a bowl of cold water, your stack of dumpling wrappers and a floured baking sheet to hold filled dumplings.

3.     Working with one dumpling wrapper at a time, dip your finger into the water and moisten the edges of the circle. Spoon about 1 1/2 teaspoons of filling into the center. Fold the wrapper over to form a half circle. Pinch the edges together to seal. Repeat with remaining wrappers and filling. Cover the wrappers and finished dumplings with moist paper towels to prevent drying.

4.     Preheat oven to 200°F.

5.     Mix 1 tablespoon canola oil with 1/4 cup water in a large nonstick skillet and place over medium heat; bring to a simmer. Carefully arrange one-third of the dumplings in the skillet so they are not touching; cover and cook until the dumplings puff up and are light brown on the bottom, 4 to 5 minutes. Carefully flip the dumplings with tongs and cook for 1 minute more. Transfer the dumplings to a baking sheet and keep warm in the oven.

6.     Repeat the procedure with another 1/4 cup water, the remaining 1 tablespoon canola oil and half the remaining dumplings. Cook the final batch of dumplings in the remaining 1/4 cup water, adjusting the heat as necessary to prevent scorching. (There will be enough oil left in the pan for the final batch.) Serve hot with Ginger-Garlic Dipping Sauce, if desired.


Per dumpling : 42 Calories; 1 g Fat; 0 g Sat; 1 g Mono; 7 mg Cholesterol; 5 g Carbohydrates; 2 g Protein; 0 g Fiber; 91 mg Sodium; 37 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch

Tips & Notes

  • · Make Ahead Tip: Prepare filling (Step 1); cover and refrigerate for up to 2 days, or freeze for up to 1 week.
  • · Kitchen Tip: The best dumpling wrappers for this recipe are round “gyoza” wrappers. Look for them in Asian markets. Or substitute square wonton wrappers and use a 3- to 3 1/2-inch round cookie cutter to cut each wrapper into a circle (they need not be perfectly round).


Tuna-Stuffed Peppers



From EatingWell:  September/October 2008

These tuna-stuffed peppers are ubiquitous in delis all over Susa, Italy.

About 2 dozen stuffed peppers | Active Time: 35 minutes | Total Time: 35 minutes


  • · 24 whole jarred mild or sweet cherry peppers, (from 2 16-ounce jars; see Shopping Tip)
  • · 1 6-ounce can chunk light tuna packed in water, drained well (see Note)
  • · 1 tablespoon lemon juice
  • · 1 tablespoon extra-virgin olive oil
  • · 1 tablespoon capers, rinsed and finely chopped
  • · 2 anchovy fillets, finely chopped (optional)
  • · Freshly ground pepper, to taste
  • · 1/4 cup balsamic vinegar


1.     Select 24 whole peppers. (Refrigerate any remaining peppers in a jar, with brine to cover, for another use.) Cut off and discard the pepper stems. Scoop out the seeds with a small spoon (a measuring teaspoon works well). Rinse the peppers to remove any residual seeds, and set in a colander to drain.

2.     Combine tuna, lemon juice, oil, capers and anchovies (if using) in a medium bowl.

3.     Fill each pepper with about 1 teaspoon of the tuna mixture and place them on a serving plate. (Depending on the size of the peppers, you may not fill all 24.) Grind some pepper over the stuffed peppers.

4.     Bring vinegar to a boil in a very small saucepan and simmer until syrupy and reduced to about 2 teaspoons, 3 to 3 1/2 minutes. Drizzle the syrup over the peppers.


Per 2-pepper serving : 42 Calories; 2 g Fat; 0 g Sat; 1 g Mono; 9 mg Cholesterol; 2 g Carbohydrates; 4 g Protein; 1 g Fiber; 293 mg Sodium; 6 mg Potassium

Exchanges: 1/2 lean meat

Tips & Notes

  • · Make Ahead Tip: Cover and refrigerate stuffed peppers and balsamic syrup separately for up to 4 hours. Drizzle the peppers with the syrup just before serving.
  • · Shopping tip: Look for red and/or green jarred mild (or sweet) cherry peppers near pickles and olives or at the “olive bar” in well-stocked supermarkets and specialty-food stores.
  • · Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.


Mini Brie & Apple Quiches



From EatingWell:  November/December 2010

We love the way Brie and apples taste together in these mini quiches. Mini phyllo cups make it swift and simple to create an elegant appetizer.

30 quiches | Active Time: 15 minutes | Total Time: 30 minutes


  • · 30 mini phyllo shells (two 1.9-ounce packages; see Note)
  • · 1/2 medium apple, peeled and finely diced
  • · 5 large eggs
  • · 1 teaspoon Dijon mustard
  • · 1/4 teaspoon salt
  • · Pinch of freshly ground pepper
  • · Pinch of ground nutmeg
  • · 4 ounces Brie (1/2 small wheel), cut into 30 squares


1.     Preheat oven to 350°F.

2.     Arrange phyllo shells on a large parchment-lined baking sheet. Divide apple among the shells.

3.     Whisk eggs, mustard, salt, pepper and nutmeg in a large measuring cup. Pour the egg mixture over the apple (do not overfill the shells). Place a Brie square in each shell.

4.     Bake until the egg is set, the Brie is melted and the phyllo is starting to brown around the edges, about 15 minutes. Let cool slightly before serving.


Per quiche : 39 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 3 g Carbohydrates; 2 g Protein; 0 g Fiber; 65 mg Sodium; 20 mg Potassium

0 Carbohydrate Serving

Exchanges: 1 fat

Tips & Notes

  • · Note: Mini phyllo shells, or fillo, are available in the freezer section near other frozen appetizers. They do not need to be defrosted before filling and baking.





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