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sheet, filling side up.
    Carefully dredge jalapeños in flour to coat completely, gently shaking off excess flour. Dip into egg wash and then into panko, pressing gently to adhere.
    Place poppers cut side up on baking sheet and bake for about 20 minutes, until cheese is melted and poppers are golden brown and crispy. Cool at room temperature for 5 minutes before serving. Arrange on a platter and serve immediately with yogurt and salsa for dipping.
    Per Serving
    Before: 420 calories, 30 g total fat
    Dish Do-Over: 141 calories, 2.5 g total fat
    Nutritional information: 1.2 g saturated fat, 19.8 g carbohydrates, 3.3 g fibre, 2.3 g sugar, 9 g protein, 376 mg sodium, 6 mg cholesterol

Baba Ganoush
    Serves 5 (makes 1 1/3 cups)
    Hands-on Time: 20 minutes
    Total Time: 50 minutes
    Another sneaky saboteur! Most packaged baba ganoush contains mayonnaise to help give it its creamy texture — and a whopping 20 grams of fat per 1/4-cup serving. My do-over cuts the mayo and oil for a much fresher and figure-friendly version, with beautiful pomegranate seeds as a finishing touch and bright pop of flavour. While it’s not traditional, if you’d like the dip a little creamier, add the yogurt.
    1 large eggplant (about 1 lb)
    1/4 cup non-fat plain Greek yogurt (optional)
    3 tbsp tahini
    3 tbsp fresh lemon juice
    1 garlic clove, minced
    1/2 tsp ground cumin
    1/2 tsp smoked paprika
    Sea salt and freshly ground black pepper
    1/4 cup chopped fresh flat-leaf parsley
    1/3 cup fresh pomegranate seeds (optional)
    Preheat oven to 450°F or outdoor grill to medium-high heat.
    To roast, pierce eggplant several times with a fork and place on a parchment-lined baking sheet. Roast in oven, turning once, until skin is charred and eggplant is tender throughout when pierced with a knife, about 20 minutes.
    To grill, place on grill and cook, turning frequently, for about 12 minutes, until skin is charred and eggplant is soft. Cool at room temperature for 10 minutes.
    Cut eggplant in half, scoop out flesh with a spoon and drain in a colander, lightly pressing flesh down with the spoon to remove excess water. Transfer eggplant to a food processor and add yogurt (if using), tahini, lemon juice, garlic, cumin and paprika; purée until smooth. Season with salt and pepper.
    Add 3 tbsp parsley, pulsing to combine. Transfer to a bowl and top with remaining parsley and pomegranate seeds (if using).
    Serve with fresh veggies or pita for dipping.
    Per Serving
    Before: 80 calories, 20 g total fat
    Dish Do-Over: 83 calories, 5 g total fat
    Nutritional information: 0.7 g saturated fat, 9.3 g carbohydrates, 2.8 g fibre, 2.5 g sugar, 2.3 g protein, 13 mg sodium, 0 mg cholesterol

Chipotle Red Pepper–Topped Hummus
    Serves 4
    Hands-on Time: 15 minutes
    Total Time: 15 minutes
    Every gal’s favourite snack . . . am I right, ladies? While the fat and calories come from healthy sources, this is one of those foods that can sabotage your efforts to maintain a healthy weight, one scoop at a time. I love that packaged hummus lists the nutritional info as a 2-tbsp serving — when was the last time you ate only two tablespoons of hummus? Their 4.5 grams of fat and 70 calories may seem innocent enough, but they translate to 18.7 grams of fat and 291 calories in a more realistic 1/2-cup serving size.
    I adore the topped hummus served in Middle Eastern restaurants and now available in grocery stores. My do-over for this protein-packed dip trades the olive oil and some of the tahini for non-fat Greek yogurt to keep it creamy and a spicy topping to kick things up a bit. For classic hummus, simply eliminate the topping.
    Hummus
    1 can (15 oz/398 mL) chickpeas, drained and rinsed
    1 garlic clove, minced
    1/4 cup fresh lemon juice
    1/4 cup non-fat plain Greek yogurt
    3 tbsp tahini
    1 tsp ground cumin
    Sea salt and freshly ground black pepper
    Chipotle Red Pepper Topping
    1/3 cup diced jarred roasted red pepper
    1 green onion, thinly sliced
    1 tbsp olive oil
    1 tsp