Now Eat This!

by Rocco DiSpirito.

GOOEY JALAPENO POPPERS.

At most chain restaurants, just one serving of this very popular appetizer (I love them!) can register between 500 and 1,000 calories, half of which come from fat. The fat content in this version has been reduced from 36 grams per serving to a paltry 5.3 grams per serving. The combination of a reduced-fat cheddar cheese and baking instead of deep-frying is the secret. Jalapenos bake so nicely, I wonder why poppers were ever deep-fried in the first place! Serves 6 Serves 6

6 jalapeno peppers cup shredded 75% reduced-fat cheddar, such as Cabot cup reduced-fat whipped cream cheese, such as Weight Watchers 4 scallions (white and green parts), chopped fine cup whole-wheat flour 1 cups whole-wheat panko breadcrumbs, such as Ian"s All-Natural 4 large egg whites Salt and freshly ground black pepper Nonstick cooking spray cup fat-free sour cream, such as Breakstone"s 1. Preheat the broiler on high. Place a wire baking rack on a foil-lined baking sheet. Preheat the broiler on high. Place a wire baking rack on a foil-lined baking sheet.

2. Cut each jalapeno in half and sc.r.a.pe out the seeds and membranes. Place the jalapenos on the prepared baking sheet and broil until they begin to char slightly and are partially cooked, about 2 minutes. Allow the jalapenos to cool completely. Cut each jalapeno in half and sc.r.a.pe out the seeds and membranes. Place the jalapenos on the prepared baking sheet and broil until they begin to char slightly and are partially cooked, about 2 minutes. Allow the jalapenos to cool completely.

3. Preheat the oven to 450F. Preheat the oven to 450F.

4. In a small bowl, mix together the cheddar cheese, cream cheese, and half of the scallions. Using a teaspoon, fill each jalapeno half with the cheese mixture, packing it in tightly. In a small bowl, mix together the cheddar cheese, cream cheese, and half of the scallions. Using a teaspoon, fill each jalapeno half with the cheese mixture, packing it in tightly.

5. Put the flour in a shallow dish. Put the panko in a small dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks. Put the flour in a shallow dish. Put the panko in a small dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.

6. Working in batches, dredge the jalapenos in the flour, shaking off any excess. Add the jalapenos to the egg whites and toss to coat completely, being careful not to let the filling come out. Add the jalapenos, a few pieces at a time, to the panko and coat completely. Working in batches, dredge the jalapenos in the flour, shaking off any excess. Add the jalapenos to the egg whites and toss to coat completely, being careful not to let the filling come out. Add the jalapenos, a few pieces at a time, to the panko and coat completely.

7. Spread the jalapenos out on the wire rack and season them generously with salt and pepper. Spray the jalapenos lightly with cooking spray. Bake until the breading is golden brown and crispy and the cheese is melted throughout, about 20 minutes. Spread the jalapenos out on the wire rack and season them generously with salt and pepper. Spray the jalapenos lightly with cooking spray. Bake until the breading is golden brown and crispy and the cheese is melted throughout, about 20 minutes.

8. Meanwhile, in a small bowl, mix together the sour cream and the remaining scallions. Season with salt to taste. Meanwhile, in a small bowl, mix together the sour cream and the remaining scallions. Season with salt to taste.

9. Serve the scallion sour cream with the hot poppers. Serve the scallion sour cream with the hot poppers.

HOT ARTICHOKE PARMIGIANO DIP.

Although artichokes are delicious, don"t try to take down a fresh one. Even chefs have a hard time with them. Instead, use the best quality canned or jarred artichokes you can find. Just stay away from oil-packed artichokes, unless you want to turn this cla.s.sic dip back into a high-fat dish. Using water-packed artichokes gives us wiggle room to use astonishingly tasty Parmigiano-Reggiano cheese. Serves 4 Serves 4

16 thin slices whole-wheat baguette (about -inch thick) Salt and freshly ground black pepper One 14-ounce can quartered artichoke hearts, drained and roughly chopped 3 ounces frozen spinach, thawed and squeezed dry cup Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought low-fat mayonnaise such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought low-fat mayonnaise such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing cup grated Parmigiano-Reggiano cheese 2 large garlic cloves, minced Pinch of crushed red pepper 1. Preheat the oven to 450F. Line a baking sheet with parchment paper. Preheat the oven to 450F. Line a baking sheet with parchment paper.

2. Lay the baguette slices on the prepared baking sheet, and season them to taste with salt and pepper. Bake until the bread slices are golden brown and crisp, turning them once, about 6 minutes. Lay the baguette slices on the prepared baking sheet, and season them to taste with salt and pepper. Bake until the bread slices are golden brown and crisp, turning them once, about 6 minutes.

3. Meanwhile, in a medium bowl, combine the artichoke hearts, spinach, mayonnaise, cheese, garlic, and crushed red pepper. Season with salt and pepper to taste. Meanwhile, in a medium bowl, combine the artichoke hearts, spinach, mayonnaise, cheese, garlic, and crushed red pepper. Season with salt and pepper to taste.

4. Remove the baking sheet from the oven (leave the oven on), and set the baguette slices aside. Remove the baking sheet from the oven (leave the oven on), and set the baguette slices aside.

5. Spread the artichoke mixture in an 88-inch baking dish. Bake for 10 minutes. Spread the artichoke mixture in an 88-inch baking dish. Bake for 10 minutes.

6. Turn the broiler to high and broil the dip-watching it carefully-until it is golden and bubbly, about 2 minutes. Serve the dip with the toasted baguette slices. Turn the broiler to high and broil the dip-watching it carefully-until it is golden and bubbly, about 2 minutes. Serve the dip with the toasted baguette slices.

CHEDDAR CHEESE FONDUE WITH APPLES AND RADISHES.

Cheese fondue is a puddle of warm melted cheese flavored with wine, and I adore it. When it"s done right, the cheese coats a piece of fruit or bread with a perfectly satin layer of fatty unctuousness that transforms both parties into something miraculous. Getting that singular texture without all of the fat is a matter of making a thickened wine-shallot reduction and using high-quality low-fat cheddar. I threw in a little bit of bacon because everything"s better with it. If you leave it out, though, this reformed fondue contains one tenth the fat of the original. Serves 4 Serves 4

cup sweet white wine, such as Riesling cup water 1 small shallot, minced 8 ounces 50% reduced-fat cheddar cheese, such as Cabot, shredded 1 tablespoon cornstarch 3 tablespoons real bacon bits, such as Hormel Real Bacon Bits Pinch of cayenne pepper Salt and freshly ground ground black pepper 1 cup radishes 2 Granny Smith apples, cored and cut into wedges 1. In a small saucepan, bring the wine, water, and shallot to a boil over high heat. Reduce the heat to low and simmer the mixture until the shallots are tender and about 1 cup of the liquid remains, about 3 minutes. In a small saucepan, bring the wine, water, and shallot to a boil over high heat. Reduce the heat to low and simmer the mixture until the shallots are tender and about 1 cup of the liquid remains, about 3 minutes.

2. Meanwhile, toss the cheese with the cornstarch in a medium bowl to coat evenly. Meanwhile, toss the cheese with the cornstarch in a medium bowl to coat evenly.

3. Whisk a small amount of the cheese mixture into the simmering shallot liquid until it is melted. Continue to whisk in small amounts of the cheese mixture until it is all incorporated and the fondue is smooth and melted. Stir in the bacon and cayenne, and season the fondue with salt and pepper to taste. Whisk a small amount of the cheese mixture into the simmering shallot liquid until it is melted. Continue to whisk in small amounts of the cheese mixture until it is all incorporated and the fondue is smooth and melted. Stir in the bacon and cayenne, and season the fondue with salt and pepper to taste.

4. Transfer the fondue to a fondue pot and serve with the radishes and apples for dipping. Transfer the fondue to a fondue pot and serve with the radishes and apples for dipping.

Healthy TipsAdding a small amount of cornstarch to a dish that would normally require cream or b.u.t.ter can provide body and creaminess without adding a lick of fat.

BROCCOLI FALAFEL SALAD WITH YOGURT TAHINI DRESSING.

When I lived in Israel I became a huge fan of falafel-a warm pita filled with hot, crispy b.a.l.l.s of golden chickpeas, rich sesame dressing, and cool tomatoes. It has so many great flavors-and a lot of fat. This version calls for the falafel to be baked rather than fried-and served as a salad rather than a sandwich. Serves 4 Serves 4

1 cups broccoli florets (cut very small) Salt 5 garlic cloves One 14.5-ounce can chickpeas, drained 1 teaspoon ground c.u.min Freshly ground black pepper 1 cup whole-wheat panko breadcrumbs, such as Ian"s All-Natural 3 large egg whites cup nonfat Greek yogurt 2 tablespoons tahini, such as Sabra 5 cups shredded romaine lettuce 1. Preheat the oven to 425F. Place a wire rack on a foil-lined baking sheet and set it aside. Preheat the oven to 425F. Place a wire rack on a foil-lined baking sheet and set it aside.

2. Place the broccoli florets in a medium microwave-safe bowl, season them with salt to taste, and cover the bowl tightly with plastic wrap. Microwave on high, for 2 minutes, or until the florets are tender. Uncover the bowl, transfer the broccoli to a colander, and allow it to cool. Place the broccoli florets in a medium microwave-safe bowl, season them with salt to taste, and cover the bowl tightly with plastic wrap. Microwave on high, for 2 minutes, or until the florets are tender. Uncover the bowl, transfer the broccoli to a colander, and allow it to cool.

3. While the broccoli is cooling, pulse the garlic in a food processor until it is very finely chopped. Remove 2 cloves" worth of garlic and reserve it in a large bowl. While the broccoli is cooling, pulse the garlic in a food processor until it is very finely chopped. Remove 2 cloves" worth of garlic and reserve it in a large bowl.

4. Add the chickpeas and c.u.min to the food processor, and pro cess until the mixture forms a paste. Sc.r.a.pe the chickpea mixture into a medium bowl and add the broccoli. Season the mixture with salt and pepper to taste, and mix well to combine. Form the falafel into 12 equal b.a.l.l.s, and flatten the b.a.l.l.s with the palms of your hands to make disks that are slightly less than 1 inch thick. Add the chickpeas and c.u.min to the food processor, and pro cess until the mixture forms a paste. Sc.r.a.pe the chickpea mixture into a medium bowl and add the broccoli. Season the mixture with salt and pepper to taste, and mix well to combine. Form the falafel into 12 equal b.a.l.l.s, and flatten the b.a.l.l.s with the palms of your hands to make disks that are slightly less than 1 inch thick.

5. Place the panko in a shallow bowl. In a large bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks. Working with one at a time, dip the falafel disks into the egg whites and then dredge them in the panko. Place the disks on the wire rack and season them with salt and pepper. Place the baking sheet in the oven and bake until the falafel are golden brown and crispy, about 20 minutes. Place the panko in a shallow bowl. In a large bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks. Working with one at a time, dip the falafel disks into the egg whites and then dredge them in the panko. Place the disks on the wire rack and season them with salt and pepper. Place the baking sheet in the oven and bake until the falafel are golden brown and crispy, about 20 minutes.

6. Meanwhile, add the yogurt and tahini to the bowl containing the reserved garlic. Whisk to make a smooth dressing. Add the romaine to the bowl, season it with salt and pepper, and toss it until it is well coated with the dressing. Meanwhile, add the yogurt and tahini to the bowl containing the reserved garlic. Whisk to make a smooth dressing. Add the romaine to the bowl, season it with salt and pepper, and toss it until it is well coated with the dressing.

7. Divide the salad among 4 plates, top each one with 3 falafel, and serve. Divide the salad among 4 plates, top each one with 3 falafel, and serve.

FAUX-FRIED ONION RINGS WITH SMOKY MAYONNAISE.

Giving foods that glorious crispy-crunchy texture without a deep fryer isn"t easy. The best way to healthfully approximate the deep-fried experience is to use panko breadcrumbs, a mist of cooking spray, and a hot oven. Panko is a j.a.panese ingredient that used to be found only in Asian supermarkets and health-food stores but is now available everywhere. The crumbs are made from crustless bread, so they"re lighter and crunchier than traditional breadcrumbs. Serves 4 Serves 4

4 large Vidalia onions, cut into -inch-thick slices 2 cups skim milk 2 cups whole-wheat flour 2 cups whole-wheat panko breadcrumbs, such as Ian"s All-Natural 4 large egg whites Salt and freshly ground black pepper Nonstick cooking spray cup Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought reduced-fat mayonnaise such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought reduced-fat mayonnaise such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing 1 tablespoon liquid smoke, such as Stubb"s Tabasco sauce 1. Separate the onions into individual rings. Use only the larger rings for this recipe; reserve the smaller rings for another use. You should have 20 rings total. Lay the rings in a single layer in a large rectangular baking dish. Pour the milk over the rings and allow them to soak for about 20 minutes, turning them once so that all surfaces of the onion rings have been exposed to the milk. Separate the onions into individual rings. Use only the larger rings for this recipe; reserve the smaller rings for another use. You should have 20 rings total. Lay the rings in a single layer in a large rectangular baking dish. Pour the milk over the rings and allow them to soak for about 20 minutes, turning them once so that all surfaces of the onion rings have been exposed to the milk.

2. Preheat the oven to 425F. Place a wire baking rack on each of two foil-lined baking sheets, and set them aside. Preheat the oven to 425F. Place a wire baking rack on each of two foil-lined baking sheets, and set them aside.

3. Put the flour in a shallow dish. Put the panko in a small dish. In a large bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks. Put the flour in a shallow dish. Put the panko in a small dish. In a large bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.

4. Working in batches, remove the onion rings from the milk and dredge them in the flour, shaking off any excess. Add the rings to the egg whites and toss to coat completely. Add the rings, a few pieces at a time, to the panko and coat completely. Working in batches, remove the onion rings from the milk and dredge them in the flour, shaking off any excess. Add the rings to the egg whites and toss to coat completely. Add the rings, a few pieces at a time, to the panko and coat completely.

5. Spread the onion rings out on the wire racks. Season the rings generously with salt and pepper, and spray them lightly with cooking spray. Bake until the panko is golden brown and crispy and the onions are tender, about 20 minutes. Spread the onion rings out on the wire racks. Season the rings generously with salt and pepper, and spray them lightly with cooking spray. Bake until the panko is golden brown and crispy and the onions are tender, about 20 minutes.

6. Meanwhile, in a small bowl, whisk together the mayonnaise and the liquid smoke. Season to taste with Tabasco. Meanwhile, in a small bowl, whisk together the mayonnaise and the liquid smoke. Season to taste with Tabasco.

7. Serve the onion rings with the mayonnaise for dipping. Serve the onion rings with the mayonnaise for dipping.

STUFFED MUSHROOMS WITH CRAB MEAT.

A hollowed-out mushroom cap makes an ideal little edible bowl, perfect for filling with cream cheese and bacon, creamed spinach and ham, Italian sausage and cheese, or crabmeat. These-made with fresh crab, a little bit of low-fat mayo, and real bacon-are a real caloric bargain. A single serving (4 large mushrooms) nets you only 4 grams of fat and just under 120 calories. Serves 4 Serves 4

4 small portobello mushrooms (about 2 ounces each) Nonstick cooking spray Salt and freshly ground black pepper 6 ounces fresh lump crabmeat cup Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought low-fat mayonnaise such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought low-fat mayonnaise such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing 2 tablespoons real bacon bits, such as Hormel Real Bacon Bits cup frozen peas, thawed 3 tablespoons chopped fresh chives cup whole-wheat panko breadcrumbs, such as Ian"s All-Natural 1. Preheat oven to 450F. Line a baking sheet with foil. Preheat oven to 450F. Line a baking sheet with foil.

2. Lay the mushrooms on the prepared baking sheet, gill side up. Spray them with cooking spray, and season with salt and pepper to taste. Bake until the mushrooms are tender, about 10 minutes. Lay the mushrooms on the prepared baking sheet, gill side up. Spray them with cooking spray, and season with salt and pepper to taste. Bake until the mushrooms are tender, about 10 minutes.

3. Meanwhile, in a medium bowl, stir together the crabmeat, mayonnaise, bacon bits, peas, chives, and panko. Season the mixture with salt and pepper to taste. Meanwhile, in a medium bowl, stir together the crabmeat, mayonnaise, bacon bits, peas, chives, and panko. Season the mixture with salt and pepper to taste.

4. Divide the mixture among the mushrooms, covering the top of each mushroom completely and mounding the filling high. Bake until the crab mixture is hot throughout and beginning to brown, about 15 minutes. Serve immediately. Divide the mixture among the mushrooms, covering the top of each mushroom completely and mounding the filling high. Bake until the crab mixture is hot throughout and beginning to brown, about 15 minutes. Serve immediately.

SPICY FRIED CALAMARI WITH LEMON.

Fried calamari and tomato sauce is one of the great food combinations. Fried calamari is sweet and crispy, and tomato sauce is slightly acidic-that"s a culinary trifecta! Without the fat and calories of the original, you get to eat a lot of this. Use as a spicy fra diavolo pasta sauce as you can handle-the heat will make the dish feel bigger and richer. Serves 4 Serves 4

cup whole-wheat flour 2 cups whole-wheat panko breadcrumbs, such as Ian"s All-Natural 4 large egg whites 8 ounces cleaned calamari bodies, cut into -inch-wide rings Garlic salt Freshly ground black pepper Nonstick cooking spray 1 cup fra diavolo pasta sauce, such as Victoria 4 lemon wedges 1. Preheat the oven to 450F. Place a wire rack on a foil-lined baking sheet, and set it aside. Preheat the oven to 450F. Place a wire rack on a foil-lined baking sheet, and set it aside.

2. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.

3. Working in batches, dredge the calamari in the flour, shaking off any excess. Add the calamari to the egg whites and toss to coat completely. Add the calamari, a few pieces at a time, to the panko to coat completely. Working in batches, dredge the calamari in the flour, shaking off any excess. Add the calamari to the egg whites and toss to coat completely. Add the calamari, a few pieces at a time, to the panko to coat completely.

4. Spread the calamari out on the wire rack, and season generously with garlic salt and pepper. Spray the calamari lightly with nonstick cooking spray. Bake until the breading is golden and crispy and the calamari is cooked through, about 14 minutes. Spread the calamari out on the wire rack, and season generously with garlic salt and pepper. Spray the calamari lightly with nonstick cooking spray. Bake until the breading is golden and crispy and the calamari is cooked through, about 14 minutes.

5. Meanwhile, pour the pasta sauce into a small microwave-safe bowl, cover it with plastic wrap, and heat it in the microwave until it is hot, about 2 minutes. Meanwhile, pour the pasta sauce into a small microwave-safe bowl, cover it with plastic wrap, and heat it in the microwave until it is hot, about 2 minutes.

6. Serve the calamari with the lemon wedges and the sauce for dipping. Serve the calamari with the lemon wedges and the sauce for dipping.

Healthy TipsUse my faux-frying technique on any traditionally fried food you can"t resist but whose calorie count you can"t abide. Try it, veggie tempura style, on thin slices of sweet potato, zucchini, summer squash, carrots, broccoli florets, and mushrooms.

CRAB CAKES WITH RED PEPPER DRESSING.

Most crab cakes are made of breadcrumbs and crab-flavored mayonnaise. And while I agree that mayonnaise is d.a.m.n good, I just wish it wasn"t so fattening. By broiling instead of pan frying, and using low-fat mayo with some green veggies, this very lean version of crab cakes is a new kind of good. Serves 4 Serves 4

Nonstick cooking spray cup frozen peas 9 ounces fresh crabmeat or high-quality canned crabmeat, such as Culinary Reserve Grated zest of 1 lemon 1 tablespoon fresh lemon juice cup plus 2 tablespoons Rocco"s Magnificent Mayonnaise Rocco"s Magnificent Mayonnaise or store-bought reduced-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing or store-bought reduced-fat mayonnaise, such as h.e.l.lmann"s Low-Fat Mayonnaise Dressing 3 tablespoons chopped fresh chives cup whole-wheat panko breadcrumbs, such as Ian"s All-Natural Salt and freshly ground black pepper One 4-ounce jar pimientos, with their liquid 4 ounces (about 7 cups) baby arugula 1. Preheat the broiler on low. Spray a foil-lined baking sheet with cooking spray and set it aside. Preheat the broiler on low. Spray a foil-lined baking sheet with cooking spray and set it aside.

2. Place the peas in a small microwave-safe bowl and cover it with plastic wrap. Microwave on high until tender, about 1 minute. Let cool slightly. Place the peas in a small microwave-safe bowl and cover it with plastic wrap. Microwave on high until tender, about 1 minute. Let cool slightly.

3. In a medium bowl, combine the crabmeat, lemon zest and juice, cup of mayonnaise, chives, peas, and panko. Season the crab mixture with salt and pepper to taste, and mix thoroughly. Using your hands, form the mixture into 4 equal cakes. In a medium bowl, combine the crabmeat, lemon zest and juice, cup of mayonnaise, chives, peas, and panko. Season the crab mixture with salt and pepper to taste, and mix thoroughly. Using your hands, form the mixture into 4 equal cakes.

4. Place the crab cakes on the prepared baking sheet. Broil the crab cakes until they are deep golden brown and hot throughout, about 6 minutes. Place the crab cakes on the prepared baking sheet. Broil the crab cakes until they are deep golden brown and hot throughout, about 6 minutes.

5. Meanwhile, combine the pimientos, their liquid, and the remaining mayonnaise in a blender. Puree until smooth. Season with salt and pepper to taste. Meanwhile, combine the pimientos, their liquid, and the remaining mayonnaise in a blender. Puree until smooth. Season with salt and pepper to taste.

6. In a medium bowl, toss the arugula with half of the pimiento dressing. Season the salad with salt and pepper to taste. In a medium bowl, toss the arugula with half of the pimiento dressing. Season the salad with salt and pepper to taste.

7. Serve the crab cakes with the remaining pimiento sauce and the arugula salad. Serve the crab cakes with the remaining pimiento sauce and the arugula salad.

Healthy TipsEat more arugula! If you find yourself with an upset stomach, you might find relief in your salad bowl. Recent research suggests that the peppery green helps reduce the stomach-acid secretion that can irritate gastric ulcers.

COCONUT SHRIMP WITH PINEAPPLE PUREE.

At almost 1,200 calories and 33 grams of fat (for an appetizer!), the original version of this favorite starter is incredibly naughty-and, admittedly, incredibly tasty. With apologies to Monty Python, these coconut shrimp have lost their naughty bits but are none the worse for having done so. Serves 4 Serves 4