Fit And Well Idaho: Healthy Holiday Appetizers


By Brittany Cooper

Twin Falls, Idaho ( KMVT-TV / KTWT-TV ) The holidays are here and so are the parties. If you have an upcoming get together and don't know what to bring, we have some delicious appetizers for you.

In this week's Fit and Well Idaho, we've invited some representatives from St. Luke's to show some us some delicious holiday appetizers that are still healthy and make you the hit of your party.

In this dish, St. Luke's Magic Valley Executive Chef Mark Owsley is preparing cucumber salmon cups.

"So far ahead I've got a room temperature mixed with fresh salmon...what I am going to add is a little lemon zest, squeeze of fresh lemon, some capers," explains Owsley.

With only 50 calories and 3 grams of fat per's a light appetizer.

Melissa Sleight, Registered Dietitian, St. Luke's Magic Valley adds, "we love the cucumber as the vessel that this is served in, it really makes it look great and of course you have all the benefits from the vegetables that you're eating, the fresh herbs are excellent and you're getting all the healthy fats from the salmon that you include as well. You want to include reduced fat cream cheese to cut your fat...any place you can cut without making a difference in the taste is really great."

"This is really a fast appetizer to looks good, tastes good and is good for ya," adds Owsley.

The second appetizer is a Mexican Shrimp Cocktail.

Owsley explains, "so basically you start with all your prep done ahead and you're going to be putting it all together and so I am going to start with diced tomatoes..diced red onion, diced cumbers calls for one jalapeno depends on taste...we got some cilantro here, diced celery...Squeeze two lime halves..a little salt and pepper...We're going to mix it all, blend it all together, starting to look great."

"If you have a lot of sauce that's not overpowering, but it has enough to it that you can really enjoy it, almost like a pre–entrée dish," adds Sleight.

Can't decide what to choose? Bite size is usually the right size.

Cucumber Salmon Cups (Serves 16)
2 cucumbers cut into 1” slices with center hollowed out
6 oz. reduced-fat cream cheese
6 oz. fresh Alaskan salmon (½ inch thick cut)
1 T capers
1 T fresh dill
Lemon zest (from one lemon)
Lemon juice (from one lemon)
Salt and white pepper to taste

Preheat oven to 400 degrees. Sprinkle fresh salmon with a pinch salt and white pepper and bake for 10 minutes to internal temperature of 145 degrees. Allow salmon to cool completely. Mix all ingredients together and place the salmon mixture into the center of the cucumber slices.

Nutrition per serving: 50 calories, 2 g carbohydrates, 3 g protein, 3 g fat, 1.7 g saturated fat, o g fiber, 117 mg sodium, 12 mg cholesterol.

Mexican Shrimp Cocktail (Serves 4-6)
1 lb. medium shrimp, raw ( 21/25 per lb.)
1 c red onion, chopped
1 c cucumber, peeled and diced
½ c celery, chopped
1 jalapeno pepper, minced
1 15-ounce can whole peeled, chopped tomatoes OR 1 ½ cups fresh chopped tomatoes with their juices
½ c ketchup
¼ c cilantro, chopped
2 T fresh lime juice
1 T Hot Sauce
1 avocado, cut into chunks

Peel and devein the raw shrimp. Bring medium pot with salted water to a boil, add the shrimp, and cook for 2-3 minutes, until just cooked through and shrimp turns pink. Reserve a cup of the cooking water and chill. Cut half of the shrimp into large chunks, leaving the other half whole (for a more attractive presentation). Put the chopped shrimp in a bowl with the chopped onions, cucumber, celery, jalapeno, tomatoes, ketchup, cilantro, lime juice and hot sauce. Gently stir to combine, and chill. Add room temperature cooking water to the shrimp cocktail a little at a time, until the shrimp cocktail is the consistency you want. To serve, add more hot sauce to taste and gently mix in the chopped avocados. Dip the whole shrimp in the cocktail and arrange them on top. Serve in parfait glasses or in small bowls with tortilla chips on the side.

Nutrition per serving: 139 calories, 14 g carbohydrates, 12 g protein, 4 g fat, .5 g saturated fat, 3.3 g fiber, 95 mg cholesterol, 520 mg sodium.

Subscribe to our Newsletters

KMVT Breaking News Alerts

Morning & Afternoon News Updates