In this recipe, this old-school mousse gets a 21st-century update. Vary your spices to change the flavor profile: Substitute cilantro and red pepper flakes for the paprika and dill, or throw in a little prepared horseradish to kick up the spice quotient.

Choose a fun silicon mold (such as a rooster, fish, or shamrock) to make it festive. Or look for minimolds to make individual portions of this great starter. If you use a metal or glass mold, dip it in warm water for a minute or so before removing the mousse from the mold so it will come out easily.

Preparation time: 10 minutes, plus 3 to 4 hours chilling time
Yield: 8 servings

Ingredients:
1 tablespoon unflavored gelatin
2 tablespoons lemon juice
1 slice onion
1.2 cup boiling water
1.2 cup mayonnaise
1 can (15 ounces) red salmon, drained
1.4 teaspoon paprika
1.4 teaspoon dry dill weed
1 cup lowfat sour cream

Step 1
In a food processor, combine the gelatin, lemon juice, onion, and water. Blend for 45 seconds.

Step 2
Add the mayonnaise, salmon, paprika, and dill and blend until smooth, approximately 45 seconds.

Step 3
Add the sour cream and blend. Pour the mixture into a mold or loaf pan. Refrigerate until set, approximately 3 to 4 hours.

Per serving: Kcalories 213 (From Fat 159); Fat 18g (Saturated 4g); Cholesterol 45mg; Sodium 293mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 11g.
Exchanges: 11.2 lean meat, 3 fat, 1.2 milk

Shrimp Quesadillas

This recipe puts a nice twist on the classic Mexican dish. Though shellfish is a significant source of cholesterol, it’s very low in total and saturated fat — a great alternative to high-fat meats. Just be sure to limit cholesterol intake from animal products the rest of the day.

Preparation time: 15 minutes
Cooking time: 10 minutes
Yield: 4 servings

Ingredients:
1.3 cup lowfat sugar-free plain yogurt
2 medium plum tomatoes, seeded and chopped
Nonstick cooking spray
4 10-inch whole-wheat tortillas
1 pound canned baby shrimp, cooked
2 teaspoons fresh cilantro, chopped
1 cup (4 ounces) shredded Monterey Jack cheese

Step 1
In a small bowl, combine the yogurt and tomatoes. Set aside.

Step 2
Coat a large skillet with the cooking spray. Place the skillet over medium heat until hot. Add one tortilla to the pan. Top the tortilla with half of the shrimp, 1 teaspoon of the chopped cilantro, and 1.2 cup of cheese. Place a second tortilla on top of the mixture.

Cook the quesadilla until the cheese begins to melt and the bottom tortilla becomes golden brown. Flip the quesadilla over and continue to cook until the cheese is fully melted and the tortillas are lightly browned. Remove from skillet and place on a cutting board.

Step 3
Repeat Step 2 with the remaining tortillas, shrimp, cilantro, and cheese.

Step 4
Slice each quesadilla into 6 pieces. Place 3 pieces and one-fourth of the tomato mixture on each of 4 plates.

Per serving: Kcalories 364 (From Fat 112); Fat 13g (Saturated 6g); Cholesterol 204mg; Sodium 1,653mg; Carbohydrate 33g (Dietary Fiber 6g); Protein  9g.
Exchanges: 2 starch, 1 high-fat meat, 3 very lean meat

Crab Puffs

Crab puffs are the ideal finger food for parties. For this recipe, use the best quality Parmesan cheese you can find — its strong flavor is a terrific complement to the delicate crab and artichoke without adding many calories or much fat. If you’re a fan of spicy food, feel free to bump up the horseradish in this recipe for a sinus-clearing experience.

Preparation time: 20 minutes
Cooking time: 6 to 7 minutes
Yield: 6 servings (4 pieces each)

Ingredients:
3 tablespoons freshly grated Parmesan cheese
1 can (14 ounces) artichoke hearts, drained and chopped
1.2 pound snow crabmeat
1 egg white
1.4 cup lowfat sour cream
1.4 cup lowfat mayonnaise
1 teaspoon fresh squeezed lemon juice
1 teaspoon prepared horseradish
1.2 teaspoon Worcestershire sauce
1 small garlic clove, minced
3 English muffins, halved

Step 1
Preheat the broiler.

Step 2
In a small bowl, reserve 2 tablespoons of the Parmesan cheese. In a medium bowl, combine the remaining 1 tablespoon Parmesan cheese, the chopped artichokes, crabmeat, egg white, sour cream, mayonnaise, lemon juice, horseradish, Worcestershire sauce, and garlic.

Step 3
Place the English muffin halves on a baking pan and spread the crab mixture equally onto each muffin. Sprinkle the reserved Parmesan cheese on top.

Step 4
Place the pan in the freezer for 10 minutes, or until the crab mixture holds its form.

Step 5
Remove the pan from the freezer and place the pan under the broiler for 6 to 7 minutes, or until the muffin topping is lightly browned and bubbly. Cut each muffin into quarters.

Per serving: Kcalories 180 (From Fat 47); Fat 5g (Saturated 2g); Cholesterol 41mg; Sodium 536mg; Carbohydrate 20g (Dietary Fiber 1g); Protein 13g.
Exchanges: 1 starch, 11.2 very lean meat, 1 fat

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