Choosing healthy-fat appetizers may help you eat less and lose weight

If you're trying to watch your weight, you don't have to forgo appetizers altogether. In fact, choosing the right starter before your meal may actually help you eat less overall. So don't deprive yourself of that fresh whole-grain bread and olive oil the next time a waiter brings it to your table. It may be your diet's best friend.

Eating a small amount of healthy unsaturated fat -- think olive oil, nuts, avocado, and fish -- before a meal triggers a chain reaction in your digestive system that slows the rate at which your stomach empties, which means you feel fuller faster. It also helps keep your blood sugar levels from spiking after your meal and makes it easier for your body to absorb fat-soluble nutrients, such as vitamins A, D, E, and K, as well as lycopene and lutein.

It doesn't take much: Just 70 calories worth will do the trick. That's about 1/2 tablespoon of olive oil, 6 walnuts, 10 almonds, 1/4 of a medium avocado, or 2 ounces of smoked salmon.
So ditch the chips, and instead try some of these delicious healthy-fat appetizers.

Spicy Almonds

Makes 2 cups
Serving size: 12 almonds
Calories per serving: 89

Ingredients
2 tablespoons olive oil
2 cups dry-roasted, unsalted almonds
1 tablespoon Worcestershire sauce
1 tablespoon brown sugar
2 teaspoons chili powder
1 teaspoon salt
1/2 teaspoon cayenne pepper

Directions
1. Heat the olive oil in a large skillet until hot but not smoking, and then add the almonds and stir to combine.
2. Add the Worcestershire sauce, sugar, chili powder, and salt; stir until the almonds are evenly coated.
3. Remove from heat, and spread the almonds in an even layer on a baking sheet.
4. Sprinkle evenly with cayenne pepper and allow to cool.

Savory Olive Tapenade

Makes 10 servings
Serving size: 2 tablespoons
Calories per serving: 74

Ingredients
1 teaspoon capers
3/4 cup green olives, pitted
3/4 cup black olives, pitted
2 cloves garlic, minced
1/4 cup olive oil
1 teaspoon lemon juice
2 tablespoons fresh basil, chopped
Pepper, to taste

Directions
1. Combine all the ingredients in a food processor, and pulse until the olives are finely chopped.
2. Serve with baked whole-wheat pita chips or thinly sliced and toasted whole-wheat bread.

Zesty Pesto Spread

Makes 14 servings
Serving size: 2 tablespoons
Calories per serving: 70

Ingredients
1 1/2 cups fresh spinach leaves
1/2 cup fresh basil
2 cloves garlic
1/3 cup olive oil
1/3 cup walnuts
2 tablespoons grated Parmesan cheese
Pepper, to taste

Directions
1. Combine all the ingredients, except the olive oil, in a food processor until the mixture is finely chopped.
2. Then, with the food processor running, slowly pour in the olive oil until it's all incorporated.
3. Spread onto whole-wheat crackers.

WHAT’S FOR DINNER?!

Chicken Breasts with Mushroom Cream Sauce

The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts.

2 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 tablespoon canola oil
1 medium shallot, minced
1 cup thinly sliced shiitake mushroom caps
2 tablespoons dry vermouth, or dry white wine
1/4 cup reduced-sodium chicken broth
2 tablespoons heavy cream
2 tablespoons minced fresh chives, or scallion greens

Preparation

Season chicken with pepper and salt on both sides.
Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Tips & Notes

Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

Nutrition

Per serving: 275 calories; 15 g fat ( 5 g sat , 7 g mono ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.
Nutrition Bonus: Selenium (34% daily value).
Exchanges: 1 vegetable, 3 lean meat, 2 fat