Tropical Tartlets

Yea!!! Featured Post on one of my fav blogs Eat Yourself Skinny by Kelly!

My last finger food dessert was pretty popular so I decided to do another cute idea.  I love desserts that are portioned already, because sometimes Aunt Sally ignores you when you say "only a small slice" and gives you a serving for 3.  Anyway, these are still dessert and should be eaten conservatively.  Savour eat bite as you chew to extend the food you are consuming.  Another good idea is to not house down the dessert in like three bites, take a bite, take a break, drink some water, take a bite, take a break, maybe even leave some on your plate.  You don't have to eliminate dessert from your life even if you are dieting, just moderation.

These are a bit on the lighter side, because instead of using butter I used heart healthy monounsaturated canola oil.  I also used non fat yogurt as the filling to simulate a custard-like mouth feel.  This was inspired by one of the best desserts I've ever eaten, and it was a lemon custard or pastry filling fruit topped tart from some bakery on Jericho Tpke, it was omg delicious.  The last part of the glaze is optional, but really makes it look professional.

Besides being easy to make, these are perfect for entertaining because they can be left out at room temperature and look really pretty (like most pastry items).  I am not a baker, believe me, you can ask my sister.  I made her these chocolate "cookies" for Christmas and omg they were horrid.  But even if you don't bake, the simple pie crust formula is pretty fool proof. One key is using ice cold liquid and adding only a little at a time.

The pie/tart crust is a great beginning for any tart you are making- you can always substitute different fillings and fruit on top!

Pie Crust

Ingredients

• 3/4 cup of whole wheat flour
• 1/2 cup of white flour
• 1/4 cup of canola oil
• 1/4 cup of triple sec (or any other orange liquor)
• 1/4 cup of coconut water
• Ice
• pinch of salt

Directions

1. Preheat the oven to 350 degrees F.
2. In a food processor or mixer add the flour and salt.  Pulse a couple times to combine.
3. Add the oil, pulse to combine
4. In a measuring cup put the ice, triple sec and coconut water.  (If you don't have or can't find these two ingredients, you can always just use plain water no big deal)
5. Slowly add the liquid as you pulse.  It should start to form a dough.  When it looks crumbly, but coming together pour out on the counter and knead just until it comes together. 
6. Form into a disk shape and wrap with plastic wrap, then refrigerate for at least 30 minutes.
7. Roll it out pretty thin and then using a glass or cutter, cut circles and set aside.  (you might have to collect scraps, roll into a ball and then roll out again to fit more circles)
8. This makes 24 3inch circles.
9. After you cut them, depending if you are using mini muffin tins or regular, I rolled them out a little more so they would fill the tin fully. 
10. Prick the bottoms with a fork so they don't puff up.
11. Bake for 15 minutes.
12. Take out of the tin to cool.
13. Fill with filling of your choice!

 

Tropical Tartlet Filling

Ingredients

• 6 kiwis
• 1/2 pineapple
• 1 lime, zest and 1 tsp of juice
• 1 1/2 cups of non fat plain yogurt (greek yogurt would be best)
• about 24 mint leaves
• apricot jam or preserves
• 1 tbsp of coconut water (or regular water)

Directions

1. First prep all your fruit, cut into small slices/pieces.
2. Take a strainer, bowl and paper towels- put the strainer in the bowl and line the strainer with paper towels, pour the yogurt on top of the paper towel (don't worry it will come off cleanly later) to drain. Set in the fridge for about 1 hour (at least), you need it really thick.
3. When the cups are ready, take the yogurt out and put into a bowl, stir in lime zest and juice.  Stir to combine. (If this is too tangy for you, you can always add a sprinkle of sugar, but the sweet fruit will help balance it out)
4. In a small pot add 1/4 cup of apricot jam and the water, heat until thick like a glaze.
5. Fill each cup with about 1 tbsp of yogurt and top with the fruit and then brush the glaze on the fruit. 
6. Top with a mint leaf and enjoy!

Banana "Ice Cream" with Walnuts

I don't know about you, but I LOVE frozen yogurt.  This recipe is easy, healthy and really good.  You do have to do some prep work (aka throwing this stuff in the freezer a couple hours or days prior) other than that the food processor does the work.  This is for one serving.  Some people also claim that just freezing non fat yogurt makes it gritty, but this recipe has a smooth texture and great flavor.  Don't like bananas? How about strawberries, blueberries, mango? How about trying vanilla flavored yogurt etc etc.

Ingredients

· 2/3 cup of non fat plain yogurt, frozen

· 1 banana, sliced and frozen

· 2 tablespoons of walnuts, toasted

Directions

Dry toast the nuts in a skillet for a couple minutes.  Don't let them burn, we are just heating them up a bit.  Throw the yogurt and banana in the food processor and process until smooth. Top with the nuts and enjoy!

Tips: freeze the yogurt in a microwave safe bowl because once it's frozen it is hard to get out sometimes, so just pop in the microwave for about 10 seconds to release it from the bowl.

Grilled Chicken w Chipolte Garlic Sauce and Healthy Refried Beans

I love grilled chicken and come on who doesn't love tacos! A super secret splurge of mine used to be Taco Bell, I know, I know, but it was so good! Here is a healthy spin on tacos and one of the best parts is that you can eat three of these!  Depending on how many tortillas come in your package, figure each taco has about 4 slices of chicken in it all about an inch thick.  I had a ten tortilla package, but I also grilled extra chicken for lunch the next day.  So you kind of have to eye ball it a bit- leftovers are never bad.

Let’s start with the tortillas and chicken

· 1 package of corn tortillas (8in taco size)

· 2-3 chicken breasts- butter flied

· cooking spray

So if you have ever eaten a corn tortilla raw- it is pretty gross- rubbery and no flavor, but if you have been to a restaurant and had then- super delish. Why? Because most likely they were deep fried.  Anyway since deep frying is not an option- we will bake! I got this idea from I think it was Eating Well website where you bake the tortillas instead of frying or cooking on the stove top. 

Couple pointers here: you have to microwave these things for about 30 seconds so they do not rip when in the oven.  As you can see from the picture, I had to experience this first hand.

Don't mind my dirty oven

Start by preheating your oven to 375 degrees F.  After you microwave them for 30 seconds (careful they are probably a bit hot) spray with some cooking spray and lay on the rungs of your oven grate.  If you have a taco shell baker thing go ahead and use it.  Cook for about 7 minutes.  I would suggest doing this step last because if you let them sit, they might harden up too much to open and stuff later.  You can also drape them over two prongs depending on your particular oven. (If you're worried they will break- just slide a pan under to catch them if they do)

Chicken- super easy- just butterfly open season with a bit of salt and pepper and throw on the grill

So onto the super secret recipes for healthy indulgence...

Chipotle Garlic Sauce

· 1 cup of plain non fat yogurt

· 1 chipotle in adobe sauce, minced

· 1 garlic clove, grated (or minced fine)

· 1/2 lime, juiced (other half we use for the salsa!)

· small pinch of salt

Combine everything in a bowl and stir until mixed though! You won't believe this was yogurt- and the whole cup of yogurt is about 130 calories and no fat! Booyah.

Simple Salsa 

Salsa is one of those things you can just pile on because it is no fat and all veggies.

• 5 plum tomatoes, chopped
• 1 green pepper, chopped
• 1 jalapeno, chopped (optional)
• 1 garlic clove, grated or minced
• 1/2 red onion, chopped (other half we use for the beans!)
• 1/2 lime, juiced (other half we used in the sauce)
• 1/2 tsp salt
• 1/2 tsp cumin

Again, just combine everything in a bowl and mix until combined! Taste before serving!

Healthy Refried Beans

Classic refried beans are made with pinto beans, but I used what I had in the cabinet which happened to be black beans.

· 1 can of beans, drained and rinsed

· 1 tbsp of oil

· 1/2 medium onion, chopped

· 2 garlic cloves, minced

· 1 tablespoon of chili powder

· 1 tsp of cumin

· salt and pepper

· about 2/3 cup of low sodium chicken broth

· 1/2 cup of corn (I used frozen)

In a skillet heat the oil and then sauté the onion and garlic until soft.  Add the beans and spices, stir to combine.  Add the chicken broth and heat through, about 5 minutes.  Then mash (with a spoon or potato masher) until it becomes a paste, you might have to mash then let it cook out a little.  Then add the corn and heat through.  Season with salt and pepper to taste.  You can even top with some cilantro.

Building the taco is easy, just add the beans, then chicken, then salsa, then top it all off with the sauce!