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Features

May 21, 2014

Dinner In Minutes: Put together an antipasto platter

MIAMI — An Italian antipasto platter is a colorful, enticing and simple put-together lunch or dinner. This quick one can be assembled in just a few minutes, and it won’t break the calorie bank. Use it as a guide and add your own special touch.

Wine

Fred Tasker’s wine suggestion: Chianti.

Helpful hints

• Look for low-fat meats in the deli.

• Use any type of sliced cheese.

• Pepperoncini are small, pickled peppers.

• Add any type of vegetable to the platter.

Countdown

• Preheat oven to 300 degrees to warm rolls.

• Assemble platter.

• Warm rolls.

Shopping list

Here are the ingredients you’ll need for tonight’s dinner.

To buy: 1 head red lettuce leaves, 2 ounces sliced lean ham, 1/4 pound sliced roasted chicken breast, 1/4 pound sliced part-skim milk mozzarella cheese, 1 jar roasted red peppers, 1 jar pepperoncini, 1 can low sodium cannellini beans, 1 small container pitted black olives, 1 bottle reduced-fat Italian dressing and 2 whole wheat rolls.

Antipasto Platter

Ingredients:

1/2 head red lettuce leaves (about 3 cups)

2 ounces sliced lean ham

1/4 pound roasted chicken breast, sliced thin

1/4 pound sliced part-skim milk mozzarella cheese

1 cup canned, drained pepperoncini

2 cups canned/jarred roasted red peppers, sliced

1 cup rinsed and drained low-sodium cannellini beans

8 pitted black olives

2 tablespoons reduced-fat Italian dressing

2 whole wheat rolls

Directions:

Preheat oven or toaster oven to 300 degrees. Wash and dry lettuce leaves and place on large platter. Starting in the center, arrange ham slices overlapping each other in a line towards the edge of the plate. Arrange a line of chicken on opposite side of the plate. And arrange a third line of cheese. Fill in the rest of the plate by spooning each of the remaining vegetables and olives onto the platter. Warm bread in oven and serve with antipasto.

Per serving:602 calories (25 percent from fat), 16.8 g fat (7.3 g saturated, 5.5 g monounsaturated), 72 mg cholesterol, 48.6 g protein, 68.4 g carbohydrates, 16 g fiber, 1904 mg sodium.

Linda Gassenheimer is the author, most recently, of “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals” and “Fast and Flavorful: Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.) Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.

 

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