If you’ve spent time on social media over the past few years, it is likely you’ve seen the increase in popularity around charcuterie boards – a sort of grazing board made up of meats and cheeses. Sometimes you’ll see these snack boards overloaded with nuts, fresh produce, dips and crackers as well. And while these displays are meant to be shared, it is easy to overdo it with such an impressive spread in front of you – not to mention that snacking on high-fat, high-sodium meats and cheeses can have adverse effects on your diet.
But that doesn’t mean the concept of charcuterie boards don’t have their place! Consider trying out a personal charcuterie board instead. These easy variations allow for more portion control while pairing healthier add-ons to your board.
Personal Charcuterie Board With Chicken
Download the recipe here.
Yield: 1 serving
Ingredients:
3-ounce chicken breast, raw
1/4 teaspoon garlic powder
1/8 teaspoon paprika
1/8 teaspoon onion powder
1/4 yellow bell pepper, but into strips
1/2 small pear, sliced
1 ounce low-fat cheddar cheese cubes
2 Tablespoons hummus
4 baby carrots
4 grapes tomatoes, cut in half
7 grapes, any color
5 low-sodium multigrain crackers
1 Tablespoon unsalted dry roasted almonds
Directions:
Preheat oven to 350° F. Pat chicken dry and place on oven-safe tray. Combine garlic, paprika, and onion powder and coat chicken with spice blend. Bake in oven for 20 minutes or until internal temperature reaches 165° F. Allow chicken to cool and slice into strips.
Arrange chicken, bell pepper, pear, cheese, hummus, baby carrots, grape tomatoes, grapes, crackers, and almonds on a large plate or board.
Nutritional Information per Serving: 468 calories; 18.5 grams fat; 5 gram saturated fat; 83 mg cholesterol; 384 mg sodium; 16 grams carbohydrates; 6 grams fiber; 34 grams protein
Personal Charcuterie Board With Salmon
Download the recipe here.
Yield: 1 serving
Ingredients:
4-ounce salmon fillet, raw
1/8 teaspoon chili powder
1/4 teaspoon dried dill, divided
1/16 teaspoon (a small pinch) salt
Vegetable oil cooking spray
2 Tablespoons sliced cucumber
2 teaspoons chopped red onion
1/4 teaspoon paprika
1/4 teaspoon garlic powder
2 teaspoons red wine vinegar
2 Tablespoons plain non-fat Greek yogurt
1/2 teaspoon lemon juice
4 reduced-sodium woven wheat crackers
1 ounce low-fat Swiss cheese
4 cherry tomatoes
4 baby carrots
1 small pear, sliced
Directions:
Preheat oven to 400° F. Line small baking sheet with parchment paper. Place salmon on baking sheet and rub with chili powder, 1/8 teaspoon dried dill, and salt. Lightly coat with cooking spray. Bake for 8-10 minutes or until fish is flaky. Set fish aside or chill in refrigerator.
In a small bowl, mix cucumber, onion, paprika, garlic powder, and red wine vinegar. Set aside and allow to marinate for 10 minutes.
In another small bowl, mix yogurt, 1/8 teaspoon dill, and lemon juice to use as a dipping sauce. Arrange chilled salmon, cucumber salad, yogurt dip, woven wheat crackers, cheese, cherry tomatoes, carrots, and sliced pear on a large plate.
Nutritional information per Serving: 493 calories; 13 gram fat; 2.5 grams saturated fat; 63 mg cholesterol; 441 mg sodium; 56 grams carbohydrates; 11.5 grams fiber; 38 grams protein
Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
