Antipasto platter colorful, low on calories

June 4, 2014 

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. HELPFUL HINTS

Wine suggestion: Chianti.

Cut the fat: Look for low-fat meats in the deli.

Substitution: Use any type of sliced cheese.

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

 •  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

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 toward 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.

Nutrition information 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 “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is

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