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18 Nov 2008 19:11
Healthier Grey Cup Food
Sticky, Spicy Drumsticks
These are reminiscent of sweet and sour chicken, but with a spicy kick. Use less hot sauce if you're feeding kids; more if you like to live dangerously. These do the trick when I'm craving a big sticky basketful of chicken wings. Cook them under the broiler or throw them on the grill for a smokier flavor.
8 chicken drumsticks, skinned and trimmed of any fat
1/2 cup ketchup
1/4 cup honey
1/4 cup rice vinegar
2 Tbsp. brown sugar
1 Tbsp. soy sauce
1 Tbsp. Tabasco or other hot sauce
2-3 cloves garlic, crushed
Combine everything but the drumsticks in a medium bowl. Add the drumsticks and stir to coat.
Grill or broil the drumsticks, brushing with marinade, for about 20 minutes or until cooked through. If there is extra marinade, bring it to a boil in a small pot and simmer for a minute, until thoroughly cooked. Serve with the drumsticks for dipping.
Makes 8 drumsticks.
Per drumstick: 144 calories, 2.2 g total fat (0.6 g saturated fat, 0.7 g monounsaturated fat, 0.6 g polyunsaturated fat), 13.3 g protein, 18.6 g carbohydrate, 47.7 mg cholesterol, 0.3 g fiber. 13% calories from fat.
Hot Crab & Artichoke Dip
There's no reason in the world that you should stop eating gooey crab dip packed with cheese, just make sure you don't polish off the whole thing yourself. Omit the artichokes if you want just a cheesy crab dip, or replace it with half a package of frozen spinach, thawed with the extra moisture squeezed out. If it seems too thick for your taste, thin it with a little milk.
1 - 8oz. (250 g) tub light cream cheese
1 cup low fat sour cream
2 Tbsp. lemon juice
2 Tbsp. grated purple onion
1 tsp. Worcestershire sauce
1 small clove garlic, finely crushed
2 drops hot pepper sauce (optional)
Salt & pepper to taste
1/2 - 1 lb. lump crabmeat, cartilage removed (or 2 - 170g cans, drained)
1 - 14 oz. (398 mL) can artichoke hearts, drained and chopped
1/2 cup grated Parmesan or old cheddar cheese
Preheat oven to 350 F.
In a large bowl, beat the cream cheese until smooth. Stir in sour cream, lemon juice, onion, Worcestershire sauce, garlic, hot sauce, salt and pepper. Stir in the crabmeat, artichoke hearts and cheese.
Spoon into a shallow baking dish or pie plate and bake for 20-30 minutes, until heated through and bubbly around the edges. Serve warm with baked tortillas, crackers, pita or bagel chips or fresh veggies.
Serves 8.
Per serving: 165 calories, 8.6 g total fat (4.8 g saturated fat, 2.5 g monounsaturated fat, 0.5 g polyunsaturated fat), 12.3 g protein, 10.2 g carbohydrate, 41.4 mg cholesterol, 2.3 g fiber. 46% calories from fat.
One Bite Brownies
These are far lower in fat than their packaged counterparts. Just be careful not to overbake these - they should be slightly puffed but still soft to the touch. If you don't have mini muffin cups, the batter can be baked in an 8"x8" pan at 350 F for 25-30 minutes. Freeze leftovers and serve them with light ice cream and chocolate syrup!
1/4 cup butter or non-hydrogenated margarine, softened
1 1/4 cups sugar
1 large egg
2 large egg whites
1 tsp. vanilla
1 tsp. instant coffee granules, dissolved in 1 tsp. water
1 cup flour
1/2 cup cocoa
1/4 tsp. baking powder
1/4 tsp. salt
Preheat oven to 350 F.
In a large bowl, mix together butter and sugar until well combined. Add egg, egg whites, vanilla and coffee and stir until well blended and smooth.
In a medium bowl, combine flour, cocoa, baking powder and salt. Add to the egg mixture and stir by hand just until combined.
Spoon the batter mini muffin cups that have been sprayed with non-stick spray. Bake for 12-15 minutes, until puffed but still soft to the touch. Do not overbake! Cool in the pan on a wire rack.
Makes 24-30 brownies.
Per brownie: 85 calories, 2.3 g total fat (1.3 g saturated fat, 0.7 g monounsaturated fat, 0.1 g polyunsaturated fat), 1.5 g protein, 15.5 g carbohydrate, 14.2 mg cholesterol, 1 g fiber. 23% calories from fat.
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