Seven Layer Bean Dip

 Our tester, Julie, loved this dip, and says you can use a three-cheese Mexican blend in place of the Monterey Jack, if you prefer.

What you need:

• 1 1 .25-ounce (35 g) packet taco seasoning or 2 tablespoons (12 g) homemade Taco Seasoning
• 1 cup (230 g) sour cream
• Refried Black Soy Beans
• Pat Best's Guacamole
• 1 cup (120 g) shredded Monterey Jack cheese, divided
• '/2 4-ounce (115 g) can sliced black olives
• 1 small tomato, seeded and coarsely chopped
• 2 scallions, chopped, green portion included
• Vegetable sticks for dipping (celery, carrots, peppers, squash, etc.)
• Low-carb chips

What you do:

1. Begin by mixing the taco seasoning mix with 1 cup (230 g)sour cream.
2. To assemble, spread the Refried Black Soybeans on the bottom of your serving dish to start. Then, layer in the following order: guacamole, sour cream mixture, 1/2 of the cheese, black olives, diced tomato, green onions, and finally the remaining shredded cheese. 
3. Cover and chill for several hours. Serve with vegetable sticks or low-carbohydrate chips.

YIELD: Should serve 20 people

Nutrient breakdown per serving:

• 176 calories
• 14 g fat
• 7 g protein
• 9 g carbohydrate
• 4 g dietary fiber
• 5 g usable carbs

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Jalapeno Cheese Spread

Our tester suggests that you microwave this gently to bring it up to room temperature if you don't want to wait. He also says this would be great to take to a potluck or pitch-in.

What you need:

• 1 '/2 cups (180 g) shredded jalapeno Jack cheese
• 1 3-ounce (85 g) package cream cheese
• '/4 cup (60 g) butter
• '/3 cup (80 ml) heavy cream
• 1 tablespoon (10 g) chopped green onion
• '/2 teaspoon Dijon-style mustard
• '/4 teaspoon Worcestershire sauce
• Few dashes bottled hot sauce
• Assorted high-fiber crackers
• Assorted fresh vegetable sticks

What you do:

1. Bring cheeses and butter to room temperature. In a small mixer bowl beat cheeses and butter with electric mixer until combined. 
2. Add cream, green onion, mustard, Worcestershire sauce, and hot sauce. Beat until smooth. 
3. Pack into a 16-ounce (455 g) crock or jar. Refrigerate for at least 6 hours. Serve at room temperature with high-fiber crackers or assorted vegetable sticks.

YIELD: Eight 1/4-cup (60 g) servings

Nutrient breakdown per serving:

• 205 calories
• 20 g fat
• 6 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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Sausage Dip

Sausage Dip

What you need:

• 1 pound (455 g) bulk pork sausage
• 1 14.5-ounce (411 g) can diced tomatoes with green chilies
• 8 ounces (225 g) cream cheese

What you do:

1. Brown and crumble the sausage, but don't drain it. Add the tomatoes and cream cheese. Mix together and enjoy. This can be made in a Crock-Pot, on the stovetop, or in the microwave. Eat with low-carb tortilla chips, pork rinds, or, hey, with a spoon!

YIELD: 15 servings

Nutrient breakdown per serving:

• 184 calories
• 17 g fat
• 5 g protein
• 2 g carbohydrate
• trace dietary fiber
• 2 g usable carbs

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Guacamole

Do you have any idea how good for you avocados are?!

What you need:

• 4 ripe avocados
• 1 medium tomato, seeded and coarsely chopped
• '/2 cup (80 g) finely chopped onion
• 1 4-ounce (115 g) can green chili peppers, drained and chopped
• 1 clove garlic, pressed
• 2 tablespoons plus 1 teaspoon (35 ml) lime juice
• 2 tablespoons (5 g) fresh cilantro, chopped
• '/2 teaspoon salt
• '/4 teaspoon white pepper (optional)

What you do:

1. Cut avocados in half lengthwise. 
2. Remove pits and scoop flesh into a blender or food processor. 
3. Add tomato, onion, peppers, garlic, lime juice, cilantro, salt, and white pepper, if desired. 
4. Cover and process until well combined, stopping machine occasionally to scrape down the sides. 
5. Transfer to a bowl and cover tightly. 
6. Chill several hours before serving.

YIELD: 10 servings (3 cups)

Nutrient breakdown per serving:

• 140 calories
• 12 g fat
• 2 g protein
• 8 g carbohydrate
• 2 g dietary fiber
• 6 g usable carbs

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Refried Black Soy Beans

Look for those black soy beans at your local health food or natural food grocery-a company called Eden cans them.

What you need:

• 2 15-ounce (420 g) cans black soy beans, rinsed, drained, and mashed
• 1 tablespoon (10 g) finely chopped jalapeno pepper, or to taste
• 5 ounces (150 ml) chicken broth
• 2 tablespoons (30 ml) canola oil
• 2 tablespoons (20 g) finely chopped onion
• '/2 teaspoon salt, or to taste
• Dash of pepper

What you do:

1. In a blender or food processor, puree the black soy beans, jalapeno, and the chicken broth until creamy and smooth. Adjust chicken broth to reach the desired consistency.
2. In a medium saucepan, warm the oil. Add the onion to the oil and saute until just tender but not brown or burnt. Carefully add the bean puree to the hot oil and onion mixture, taking care that it does not pop or spit. Heat the bean mixture through, adding the salt and pepper to taste. Keep warm until serving time or prepare ahead and rewarm right before serving.

YIELD: 10 servings

Nutrient breakdown per serving:

• 106 calories
• 7 g fat
• 8 g protein
• 6 g carbohydrate
• 5 g dietary fiber
• 1 g usable carbo

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Pimento Cheese

Pimento Cheese

What you need:

• 1 pound (455 g) mild cheddar cheese
• '/2 pound (225 g) Muenster cheese
• '/2 pound (225 g) mozzarella cheese
• '/2 pound (225 g) Swiss cheese
• '/2 pound (225 g) Monterey Jack cheese
• 2 tablespoons (20 g) diced pimento
• 2 tablespoons (20 g) finely diced green pepper
• 2 tablespoons (20 g) finely diced green onion
• 2 cups (470 g) mayonnaise, or to taste-enough to moisten

What you do:

1. Shred cheese into a large bowl. Add pimento, green pepper, green onion, and mayonnaise. Mix until well blended. Serve with cut-up veggies and/or low-carb crackers.
2. I usually put it in 1/2-pint [235 ml] Mason jars and adorn with curling ribbon and a tag for Christmas giving.

YIELD: Should serve 20 people

Nutrient breakdown per serving:

• 413 calories
• 39 g fat
• 17 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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Chipped Beef Appetizer

Chipped Beef Appetizer

What you need:

• 16 ounces (455 g) cream cheese, softened
• 4.5 ounces (125 g) Armour Sliced Dried Beef, chopped
• 1 cup (150 g) chopped green pepper
• '/4-1f3 cup (40-50 g) chopped onion
• 1 teaspoon garlic powder
• 1 cup (230 g) sour cream
• 2 tablespoons (30 ml) half-and-half
• 2 tablespoons (30 ml) water
• '/2 teaspoon pepper
• '/2 cup (60 g) slivered almonds

What you do:

1. Mix together all ingredients except almonds and put in a baking dish. Microwave for about 6 to 7 minutes to make it easier to mix and also to warm it up before baking it. Sprinkle with '/2 cup slivered almonds and then bake at 350°F (180 °C) for 20 minutes, till hot and lightly brown on top. Serve with your favorite low carb crackers and tons of veggies.

YIELD: Serves at least 12 people.

Nutrient breakdown per serving:

• 235 calories
• 21 g fat
• 8 g protein
• 5 g carbohydrate
• 1 g dietary fiber
• 4 g usable carbs

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Spicy Blue Cheese Dressing and Dip

A natural with celery sticks, cucumber rounds, or pepper strips.

What you need:

• '/2 cup (120 g) mayonnaise
• '/2 cup (120 g) sour cream
• '/2 cup (60 g) blue cheese, crumbled
• 1 tablespoon (15 ml) Louisiana-style hot sauce
• Salt and pepper to taste

What you do:

1. Simply stir everything together, and it's done!

YIELD: Makes 1 '/2 cups (300 g) or 12 servings of 2 tablespoons (25 g)

Nutrient breakdown per serving:

• 106 calories
• 11 g fat
• 2 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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Curried Chicken Dip

Not only will this mildly spicy dip please your friends and family, but carried in a snap-top container, with a bag of cut-up veggies, it would make a great lunch.

What you need:

• 5 ounces (140 g) canned chunk chicken, drained
• 3 ounces (85 g) light cream cheese
• 1 tablespoon (15 g) mayonnaise
• 2 tablespoons (20 g) minced red onion
• 3/4 teaspoon curry powder
• 1 teaspoon brown mustard
• '/4 teaspoon hot sauce, or to taste
• 2 tablespoons (10 g) minced fresh parsley

What you do:

1. Pretty darned easy-just assemble everything in your food processor with the S-blade in place, and pulse till it's smooth. Put your dip in a pretty bowl, and surround it with cucumber slices, celery sticks, and/or pepper strips.

YIELD: 6 servings

Nutrient breakdown per serving:

• 92 calories
• 6 g fat
• 7 g protein
• 2 g carbohydrate
• trace dietary fiber
• 2 g usable carbs
• Carb count does not include vegetable dippers.

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Cocktail Ham Tartlets

These hot hors d'oeuvres are a throwback to the 1960s, but they're darned tasty.

What you need:

• Pie Crust
• 2 cans deviled ham, one the 4.25-ounce (120 g) size, the other the 2.25-ounce (60 g) size
• 3/4 cup (180 g) Simple No-Sugar Pickle Relish
• 2 teaspoons spicy brown mustard

What you do:

1. Make your pie crust first, but don't pat it into a pie pan. Instead, you're going to use two 12-cup muffin tins. Spray them with non-stick cooking spray, nip off 1 " (2.5 cm) balls of dough with your fingers, and press each one evenly over the bottom of a muffin cup.
2. Now, preheat your oven to 375 OF (190°C). Mix together all the remaining ingredients, and spoon about a teaspoon of the mixture into each muffin cup, spreading it with the back of the spoon.
3. Bake your Cocktail Ham Tartlets for about 20 minutes, then let them cool just a bit before using the rounded tip of a butter knife to loosen each one and lift it out to a serving plate. Serve warm.

YIELD: 24 servings

Nutrient breakdown per serving:

• 87 calories
• 6 g fat
• 6 g protein
• 2 g carbohydrate
• trace dietary fiber
• 2 g usable carbs

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Brie and Walnut Quesadillas

Brie and Walnut Quesadillas

What you need:

• '/3 cup (40 g) chopped walnuts
• 8 ounces (225 g) Brie
• 6 low-carb tortillas

What you do:

1. Preheat your oven to 350°F (180°C). Spread your walnuts in a shallow roasting pan. Put them in the oven, and let them roast for 8 to 10 minutes-set the oven timer!
2. While that's happening, cut your Brie into quarters, and thinly slice off the rind.
3. Now, slice the Brie, or if it's too soft for that, cut it into little cubes.
4. Lay a tortilla in a big, heavy skillet over medium-low heat. Cover it with slices or small hunks of Brie, and let it heat until the cheese begins to melt, and the walnuts are done. Scatter '/3 of the walnuts over the cheese, and top the whole thing with another tortilla. Turn your quesadilla over, and continue to cook till the cheese is good and melty. Transfer to a plate and cover with a lid to keep warm while you make two more!
5. Cut into wedges, and serve.

YIELD: 6 servings

Nutrient breakdown per serving:

• 218 calories
• 16 g fat
• 15 g protein
• 12 g carbohydrate
• 8 g dietary fiber
• 4 g usable carbs

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Spicy Pecans

Sweet and spicy and good, these pecans will thrill your guests-or just give you something wonderful to snack on.

What you need:

• 1 tablespoon (9 g) chili powder
• 1 teaspoon cayenne
• 1 tablespoon (20 g) kosher salt
• 1 tablespoon (1.5 g) Splenda
• 2 tablespoons (30 ml) vegetable oil
• 3 cups (450 g) pecan halves
• 1 teaspoon fresh lemon juice (optional)

What you do:

1. Combine the chili powder, cayenne, kosher salt, and Splenda in a small bowl.
2. Heat the oil over medium heat in a large, heavy skillet. Saute the nuts, stirring, until they are dry and begin to sizzle, about 8 minutes.
3. Sprinkle the spice mixture over the nuts and stir to coat evenly. Optional: sprinkle the lemon juice over the nuts and cook until it is evaporated.
4. Turn the nuts out onto layers of paper towels to drain. Serve warm or at room temperature.

YIELD: 9 servings of V3 cup (50 g)

Nutrient breakdown per serving:

• 270 calories
• 27 g fat
• 3 g protein
• 7 g carbohydrate
• 3 g dietary fiber
• 4 g usable carbs

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Pepitas Calientes

Hot and sweet and crunchy, these Mexican-style pumpkin seeds will be the hit of any gathering you serve them at. Feel free to double or triple this!

What you need:

• 1 cup (225 g) raw, shelled pumpkin seeds
• 2 teaspoons garlic powder
• '/4 teaspoon salt
• 2 teaspoons chili garlic paste
• 1 teaspoon Splenda
• 1 teaspoon lime juice

What you do:

1. Heat a medium-sized heavy skillet over medium-high heat. Add the pumpkin seeds, and dry-fry them for a few minutes, stirring constantly. After a little while, you'll see them swell a bit and become a bit plumper. This means they're just about done.
2. Stir in the garlic, salt, chili garlic paste, Splenda, and lime juice, making sure all the seeds are well coated. Continue to stir over heat until they dry, then serve hot.

YIELD: 4 servings of V4 cup (60 g) each

Nutrient breakdown per serving:

• 78 calories
• 3 g fat
• 3 g protein
• 10 g carbohydrate
• 2 g dietary fiber
• 8 g usable carbs

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Cajun Nut Mix

Just a little spicy, and way tasty, this has what we call a "more-ish" flavor.

What you need:

• 1 cup (150 g) dry-roasted peanuts
• 1 cup (150 g) cashew pieces, raw
• 1 cup (150 g) pecans
• 4 tablespoons (60 g) butter
• 1 teaspoon paprika
• '/2 teaspoon garlic powder
• '/2 teaspoon onion powder
• '/4 teaspoon cayenne
• '/4 teaspoon dried oregano
• '/4 teaspoon dried thyme
• '/4 teaspoon pepper
• 1 teaspoon Worcestershire sauce
• Salt

What you do:

1. Combine your nuts in a 9" x l3" (22.5 x 32.5 cm) baking pan.
2. Melt the butter, and stir all of the seasonings into it. Pour this mixture over the nuts, scraping out any spices that stick to the bottom of the pan you melted the butter in! Stir the nuts to coat.
3. Roast the nuts at 300°F (150 °C) for 45 minutes, stirring every 15 minutes. Salt to taste.

YIELD: 3 cups (450 g), or 9 servings of'/3 cup (50 g) each

Nutrient breakdown per serving:

• 306 calories
• 28 g fat
• 7 g protein
• 10 g carbohydrate
• 3 g fiber
• 7 g usable carbs

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Cheese-Pecan Nibbles

These are quite simple to make, and sure to delight your guests. Feel free to use either the regular or the light garlic and herb cheese-they have about the same carb count.

What you need:

• 2 cups (300 g) pecan halves
• 4 ounces (115 g) garlic and herb spreadable cheese (Boursin or Allouette)

What you do:

• You can make this with canned, roasted, and salted pecans, or, if you prefer, you can roast your own. If you choose the latter, preheat your oven to 350°F (180°C). Spread 2 cups (300 g) of unbroken pecan halves in a shallow baking pan. Stir in 1 teaspoon oil to coat-it will take a fair amount of stirring to get that little oil to coat this many nuts, so keep stirring! Sprinkle with salt, and roast for 8 to 10 minutes. Remove from oven, and let them cool before the next step.
• Spread a dollop-between 1/4 and 1/2 a teaspoon-of garlic and herb spreadable cheese on the flat side of a pecan half, and press the flat side of another pecan half against it to make a pecan-and-cheese sandwich! Place on a serving plate, and continue with the rest of the cheese and the rest of the pecans.

YIELD: Enough for about 6 people

Nutrient breakdown per serving:

• 300 calories
• 30 g fat
• 4 g protein
• 7 g carbohydrate
• 3 g dietary fiber
• 4 g usable carbs

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Spinach Stuffed Mushrooms

People scarf these right down!

What you need:

• 1 '/2 pounds (680 g) mushrooms, wiped clean
• 2 tablespoons (30 g) butter
• '/2 cup (80 g) chopped onion
• 4 cloves garlic, crushed
• 10 ounces (280 g) frozen chopped spinach, thawed
• 4 ounces (115 g) cream cheese
• '/4 teaspoon pepper
• '/2 teaspoon salt or Vege-Sal
• 1 '/2 teaspoons Worcestershire sauce
• '/4 cup (40 g) Parmesan cheese, plus a little extra for sprinkling

What you do:

1. Preheat oven to 350°F (180°C).
2. Wipe the mushrooms clean, and remove the stems. Set the caps aside, and chop the stems fairly fine.
3. In a large, heavy skillet, over medium-low heat, melt the butter. Add the chopped stems, and the onion. Saute these until the mushroom bits are changing color, and the onion is soft and translucent. Add the garlic, stir it up, and saute for another couple of minutes.
4. While that's happening, dump your thawed spinach into a strainer, and press all the water out of it that you can. Now stir it into the mushroom-onion mixture.
5. Next, stir in the cream cheese. When it's melted, add the pepper, salt, Worcestershire, and Parmesan.
6. Stuff the spinach/mushroom mixture into the mushroom caps. Arrange the stuffed caps in a baking pan as you stuff them.
7. When they're all stuffed, sprinkle a little Parmesan cheese over them to make them look nice. Add enough water to just barely cover the bottom of the pan.
8. Bake for 30 minutes. Serve warm.

YIELD: About 40 pieces

Nutrient breakdown per serving:

• 24 calories
• 2 g fat
• 1 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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Garlic Cheese Stuffed Mushrooms

These are the easiest stuffed mushrooms you ever made, and really yummy, too.

What you need:

• 6 small portobello mushrooms, totaling 6 ounces (170 g)
• 1 6-ounce (170 g) package garlic and herb spreadable cheese (Boursin or Allouette)
• 2 tablespoons (10 g) crushed pork rinds

What you do:

1. Wipe the mushrooms clean, and remove the stems (save them to slice and saute to serve over steaks or in omelets). Divide the cheese between the mushroom caps. Sprinkle each one with a teaspoon of pork rind crumbs.
2. Arrange your mushrooms in a shallow baking pan. Add just enough water to cover the bottom of the pan. Bake for 30 minutes at 350°F (180°C), and serve hot.
3. These are good with the Mustard-Horseradish Dipping Sauce, but they're just fine as is.

YIELD: 6 servings

Nutrient breakdown per serving:

• 27 calories
• 2 g fat
• 1 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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Tuna Puffs

Tuna Puffs

What you need:

• 1 egg
• 2 tablespoons (20 g) pumpkin seed meal or almond meal
• 2 tablespoons (20 g) rice protein
• 1 tablespoon (15 g) butter, melted
• 2 tablespoons (30 ml) half-and-half
• 1 '/2 teaspoons lemon juice
• '/2 teaspoon chili garlic paste
• 6 ounces (140 g) canned tuna, drained
• 4 scallions, sliced thin
• Salt and pepper to taste
• Easy Orange Salsa

What you do:

1. Preheat oven to 375 °F (190°C), and spray a mini-muffin pan with nonstick cooking spray.
2. In a mixing bowl, beat the egg for a minute or so. Now stir in the pumpkin seed meal, rice protein, melted butter, half-and-half, lemon juice, and chili garlic paste.
3. Add the tuna, breaking it up well as you stir it in. Stir in the minced scallions, and salt and pepper to taste.
4. Spoon into mini-muffin cups, and bake for 12 to 15 minutes.
5. When Tuna Puffs are done, place on a platter surrounding a bowl of Easy Orange Salsa.

YIELD: 24 puffs

Nutrient breakdown per serving:

• 25 calories
• 1 g fat
• 3 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo. 

Analysis includes the Easy Orange Salsa.

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Warm Brie with Sticky Nuts

This is an unusual and delectable party offering. It is also very rich; if you're planning on serving dinner as well, consider sharing this six ways! I think this would also make an elegant dessert.

What you need:

• 8-ounce (225 g) wheel of Brie (don't buy a slice from a bigger wheel)
• '/3 cup (40 g) chopped pecans
• 3 tablespoons (45 g) butter
• 1 tablespoon (15 g) polyol
• 1 teaspoon sugar-free imitation honey
• 1 tablespoon (1.5 g) Splenda
• '/4 teaspoon blackstrap molasses
• 1 pinch salt

What you do:

1. Preheat oven to 350°F (180C). Unwrap cheese, and place it in a shallow baking dish. Put it the oven, and set your timer for 10 minutes.
2. In the meanwhile, in a saucepan, start sauteing the chopped pecans in the butter-give them about 5 minutes over medium-low heat. Then stir in the four sweeteners, and keep stirring for 3 or 4 minutes. When the cheese is just about ready, stir in the salt.
3. Fetch the Brie out of the oven, and place it on a serving plate. Scoop the nuts they'll now be sticky and clumping a bit-out of the butter, and spread them evenly across the top of the cheese. Serve by cutting into 4 wedges, and eat with a fork.

YIELD: 4 servings

Nutrient breakdown per serving:

• 333 calories
• 31 g fat
• 13 g protein
• 2 g carbohydrate
• 1 g dietary fiber
• 1 g usable carbo 
• Carb count does not include polyols.

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Guacamole Eggs

The filling of these amazing stuffed eggs is an enchanting spring green! They'll turn color on you as they sit, though, so serve them when they're likely to get eaten up pretty quickly.

What you need:

• 6 hard-boiled eggs
• 1 California avocado
• 1 tablespoon (15 ml) lime juice
• 1 clove garlic, crushed
• 2 scallions, minced fine
• '/4 teaspoon Tabasco sauce
• 2 tablespoons (30 g) mayonnaise, or to taste
• 1 tablespoon (15 g) sour cream
• Salt and pepper to taste
• Chili powder

What you do:

1. Cut eggs in half, and remove yolks. Put the yolks in a mixing bowl, and set the whites aside on a plate.
2. Halve the avocado, remove the pit, and scoop the flesh into the bowl with the yolks. Add the lime juice, garlic, scallions, Tabasco, mayo, and sour cream, and mash everything together until quite smooth and creamy. Salt and pepper to taste.
3. Stuff the yolk mixture into the white, piling it high-you'll have a lot of filling because of that avocado! Sprinkle a little chili powder over them for garnish, and serve immediately!

YIELD: 12 servings

Nutrient breakdown per serving:

• 84 calories
• 7 g fat
• 4 g protein
• 2 g carbohydrate
• 1 g dietary fiber
• 1 g usable carbo

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Pate Eggs

Okay, they're made with liverwurst, not pate. But they're still tasty and sort of elegant.

What you need:

• 6 hard-boiled eggs
• 2 ounces (60 g) liverwurst
• 3 tablespoons (45 g) mayonnaise
• 2 teaspoons Worcestershire sauce
• 2 teaspoons brown mustard
• 2 tablespoons (20 g) very finely minced onion
• 2 slices bacon, cooked crisp and drained

What you do:

1. Slice each egg in half, and gently turn the yolks out into a mixing bowl. Arrange the whites on a plate.
2. Add the liverwurst and mayonnaise to the yolks, and mash very thoroughly, till all lumps of liverwurst and yolk disappear. Now stir in the Worcestershire, mustard, and onion, blending well.
3. Stuff the yolk mixture into the whites, piling it high.
4. Crumble your bacon fine, and sprinkle a few bacon bits over each stuffed egg, then serve.

YIELD: 12 servings

Nutrient breakdown per serving:

• 87 calories
• 8 g fat
• 4 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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Tuna Stuffed Eggs

Why does this recipe call for a full dozen boiled eggs, when most of my stuffed egg recipes call for only a half a dozen? Because I didn't want you to be stuck with half a can of leftover tuna, that's why.

Use chunk light or even flake tuna they're cheaper, and it's not as much work to break them up.

What you need:

• 12 hard-boiled eggs
• 6 ounces (140 g) canned tuna, drained
• '/2 cup (120 g) mayonnaise
• 2/3 cup (110 g) finely minced red onion
• 2/3 cup (110 g) finely minced celery
• 1 teaspoon chili garlic paste
• 2 teaspoons prepared horseradish
• 2 tablespoons (20 g) grated Parmesan cheese

What you do:

1. Cut the eggs in half, and carefully turn the yolks out into a mixing bowl. Arrange the whites on a plate.
2. Add the tuna and mayo to the egg yolks, and mash until the tuna is thoroughly broken up.
3. Now stir in your vegetables. Then add the chili garlic paste and horseradish.
4. Stuff the yolk-tuna mixture into the whites, piling it high. Sprinkle the Parmesan cheese over the stuffed eggs, and serve.

YIELD: 24 servings

Nutrient breakdown per serving:

• 84 calories
• 7 g fat
• 5 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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Stilton Eggs

For all you blue cheese fans! If you don't have Stilton-the particularly strong English blue cheese-on hand, go ahead and use whatever blue cheese you've got.

What you need:

• 6 hard-boiled eggs
• 2 tablespoons (30 g) mayonnaise
• 2 tablespoons (30 g) plain yogurt
• 2 ounces (60 g) Stilton cheese, crumbled pretty fine
• 3 scallions, minced
• '/4 teaspoon salt or Vege-Sal

What you do:

1. Peel your eggs and remove the yolks to a mixing bowl. Arrange the whites on a platter.
2. With a fork, mash the yolks well. Then mash in the mayonnaise and yogurt. When the yolks are smooth and creamy, mash in the Stilton, leaving some small lumps, then stir in the scallions and the salt. Stuff the yolk mixture into the whites.

YIELD: 12 pieces

Nutrient breakdown per serving:

• 58 calories
• 5 g fat
• 3 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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Southwestern Stuffed Eggs

Southwestern Stuffed Eggs

These spicy eggs were a huge hit at the party I took them to!

What you need:

• 6 hard-boiled eggs
• 2 tablespoons (30 g) mayonnaise
• 1 tablespoon (15 g) plain yogurt
• 1 tablespoon (10 g) minced onion
• 3/4 teaspoon chili powder
• 1 tablespoon (15 ml) cider vinegar
• '/8 teaspoon garlic, finely minced

What you do:

1. Peel your eggs, and slice each one in half. Remove the yolks to a mixing bowl, and arrange the whites on a platter.
2. Mash the yolks well with a fork, then mash in the mayonnaise and yogurt.
3. When the mixture is smooth, stir in the seasonings.
4. Stuff the seasoned yolks into the whites. You may sprinkle a tiny bit of chili powder or paprika on top, to make them look festive, if you like.

YIELD: 12 pieces

Nutrient breakdown per serving:

• 57 calories
• 5 g fat
• 3 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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Lemon-Mustard Chicken Wings

Lemon-Mustard Chicken Wings

What you need:

• 10 chicken wings
• 3 tablespoons (45 g) brown mustard
• 2 tablespoons (3 g) Splenda
• 2 tablespoons (30 ml) lemon juice
• '/2 teaspoon chili paste
• '/4 teaspoon salt or Vege-Sal

What you do:

1. Preheat your oven to 400°F (200°C). Cut wings into drummettes, reserving the pointy tips for broth. Arrange the wings in a baking pan.
2. Mix together everything else. Brush half of the mixture over the wings, and bake for 20 to 25 minutes. Turn the wings, brush with the rest of the mustard mixture, and bake for another 20 to 25 minutes. Serve.

YIELD: 20 pieces

Nutrient breakdown per serving:

• 57 calories
• 4 g fat
• 5 g protein
• trace carbohydrate
• trace dietary fiber
• no usable carbo

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Lemon Soy Chicken Wings

Lemon Soy Chicken Wings

These are Chinese too, just in a different sort of a way.

What you need:

• 8 whole chicken wings
• 3 cloves garlic
• 1 tablespoon (8 g) grated ginger root
• 2 tablespoons (30 ml) lemon juice
• 3 tablespoons (45 ml) soy sauce
• 1 tablespoon (15 ml) sugar-free imitation honey
• 1 tablespoon (1.5 g) Splenda
• '/2 teaspoon chili powder

What you do:

1. If you like your wings cut into "drummettes," do that first. (If you keep the pointy tips, they're great for chicken broth.). Put wings in a zipper-lock plastic bag.
2. Combine everything else, and pour over the wings. Seal the bag, pressing out the air as you go, and turn it a few times to coat. Let wings marinate for at least an hour, and all day won't hurt a bit.
3. Preheat oven to 375° F (190° C). While the oven's heating, drain the marinade off of the wings, and reserve. Arrange wings in a shallow baking pan, and roast for 1 hour, basting two or three times with the marinade.

YIELD: 16 pieces 

Nutrient breakdown per serving:

• 58 calories
• 4 g fat
• 5 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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Chinese Sticky Wings

Chinese Sticky Wings

What you need:

• 3 pounds (910 g) chicken wings
• '/4 cup dry sherry
• '/4 cup soy sauce
• '/4 cup sugar-free imitation honey
• 1 tablespoon (8 g) grated ginger root
• 1 clove garlic
• 1;2 teaspoon chili garlic paste

What you do:

1. Cut your wings into "drummettes" if you didn't buy them that way (and keep those pointy tips to make chicken broth!). Put your wings in a big zipper-lock bag.
2. Mix together everything else, and pour it into the bag. Seal the bag, pressing out the air as you go. Turn the bag a few times to coat, and throw it in the fridge for a few hours (and a whole day is brilliant).
3. Pull out the bag, pour off the marinade into a bowl, and arrange the wings in a shallow baking pan. Give 'em a good hour in an oven preheated to 375 0 F (1900 C), basting every 15 minutes with the marinade.
4. Serve with plenty of napkins!

YIELD: About 28 pieces

Nutrient breakdown per serving:

• 62 calories
• 4 g fat
• 5 g protein
• trace carbohydrate
• trace dietary fiber
• 0 usable carbo. 
• Carb count does not include polyols in the sugar-free imitation honey.

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Chili Lime Wings

Chili Lime Wings

What you need:

• 1 tablespoon (9g) paprika
• 1 teaspoon chili powder
• 1 teaspoon dried oregano, crumbled
• '/4 teaspoon salt
• '/4 teaspoon pepper
• '/2 teaspoon garlic powder
• 1 V2 pounds (680 g) chicken wings
• 3 tablespoons (45 ml) olive oil
• 1 lime, cut in wedges

What you do:

1. In a small bowl, combine all your spices. 
2. If you like individual "drummettes," cut your wings up (or you can buy them that way!). Arrange them in a pan, and brush them with the olive oil. Now sprinkle the spice mixture evenly over your wings.
3. Roast at 375 0 F (190 0 C) for at least 45 minutes, and an hour isn't likely to hurt. You want them crispy! Or, if you have a rotisserie with a basket, that's a great way to cook these as well.
4. Serve hot, with wedges of lime to squeeze over the wings.

YIELD: About 14 pieces

Nutrient breakdown per serving:

• 88 calories
• 7 g fat
• 5 g protein
• 1 g carbohydrate
• trace dietary fiber
• 1 g usable carbo

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