Don’t get stuck bringing the same, boring snacks weekend after weekend to your tailgate. Try something new with one of these delicious (and healthy) recipes! BCBSKS members can find these recipes and more through the WebMD portal in BlueAccess®.
Mediterranean Magic Popcorn
- 1 bag of light microwave popcorn, popped (about 9 cups)
- 1 tablespoon olive oil
- 1 1/2 teaspoons Italian seasoning blend
- 1 tablespoon grated Parmesan cheese
- Put popcorn in a large bowl.
- Drizzle olive oil evenly over the top, followed by the Italian herbs and grated Parmesan.
- Toss to blend well. Keep in a sealable plastic bag and eat within two days.
Yield = 3 servings
Nutritional Information: Per serving: 121 calories, 3 g protein, 12.5 g carbohydrates, 6.5 g fat, 1.2 g saturated fat, 2 mg cholesterol, 2.5 g fiber, 125 mg sodium (if using lower-sodium microwave popcorn). Calories from fat: 49%.
© 2006 Elaine Magee
Sweet ‘N’ Sour Turkey Meatballs
- 1 pound extra-lean ground turkey (around 6%-8% fat)
- 2 slices whole-wheat bread, finely chopped, or 1 cup soft bread crumbs
- 1 large egg (or 1/4 cup egg substitute, if desired)
- 2 tablespoons finely minced onion
- 2 tablespoons low-fat milk
- 1 teaspoon minced garlic
- 1/2 teaspoon salt (optional)
- Dash or two of freshly ground pepper
- 2 to 6 tablespoons nonalcoholic beer, chicken broth or water (optional)
- 1/2 cup Heinz chili sauce
- 1/2 cup red currant jelly
- In a large bowl, combine the first eight ingredients, mixing well with a wooden spoon or your hands. Form into about 40 bite-size meatballs.
- Spray a nonstick frying pan with canola cooking spray and heat over medium-high heat. When pan is hot, add the meatballs, cover the frying pan and brown them for about five minutes.
- Turn the meatballs over, adding the beer or other liquid if necessary to prevent sticking. Cover and brown about five minutes more, or until meatballs are cooked through.
- Combine the chili sauce and jelly and pour over the meatballs. Simmer gently for about 10 minutes, stirring and basting the meatballs frequently until the sauce thickens nicely. Serve with toothpicks.
Yield = 8 servings
Nutritional Information: Per serving: 170 calories, 10 g protein, 21 g carbohydrates, 5.5 g fat, 1.7 g saturated fat, 61 mg cholesterol, 1 g fiber, 347 mg sodium. Calories from fat: 28%.
© 2005 Elaine Magee © 2003-2006 WebMD, Inc. All rights reserved.
Mango Papaya Salsa
- 1 mango, peeled, seeded, and diced
- 1 papaya, peeled, seeded, and diced
- 1 red pepper, seeded and diced
- 1 avocado, peeled, pitted, and diced
- 1/2 cup sweet onion, peeled and finely diced
- 2 tablespoons fresh chopped fresh cilantro
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste
- In a medium bowl, gently toss mango, papaya, and red bell pepper, avocado, sweet onion, cilantro, and balsamic vinegar.
- Add salt and pepper to taste. Cover and chill in the refrigerator until ready to serve (it works well to chill for at least 30 minutes).
- Serve with broiled or grilled fish or chicken breast (skinless) or reduced-fat tortilla chips.
Yield = 8 servings
Nutritional Information: Per serving: 84 calories, 1 g protein, 12.6 g carbohydrates, 4 g fat (0.7 g saturated fat, 2.5 g monounsaturated fat, 0.5 g polyunsaturated fat), 0 mg cholesterol, 3 g fiber, 5 mg sodium. Calories from fat: 40%.
© 2003-2006 WebMD, Inc. All rights reserved.
Grilled Corn with Cilantro Butter
- 6 large ears of corn, husks removed
- 2 tablespoons whipped butter
- 1 tablespoon finely chopped fresh cilantro
- Preheat barbecue to medium-high heat. Coat ears lightly with canola cooking spray.
- Grill corn until tender and charred in spots (about 10 minutes).
- Add the cilantro and whipped butter to a small cup and stir with fork to blend well.
- When corn is ready, remove the ears from grill and spread a teaspoon of cilantro butter all over the outside of each ear.
Yield = 6 servings
Nutritional Information: Per serving: 156 calories, 4 g protein, 30 g carbohydrates, 4 g fat, 1.8 g saturated fat, 1.2 g monounsaturated fat, 1 g polyunsaturated fat, 7 mg cholesterol, 3.5 g fiber, 47 mg sodium. Calories from fat: 21%.
© 2007 Elaine Magee
And for those early-morning games…
Lemon-Blueberry Corn Muffins
- 1/2 cup unbleached white flour
- 1/2 cup whole-wheat flour
- 1 cup yellow cornmeal (finely ground works best)
- 1/3 cup granulated sugar
- 1/3 cup Splenda® (or other sugar alternative for baking)
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- Zest from 1 lemon, finely chopped (about 1 1/2 teaspoons)
- 1/4 cup canola oil
- 4 tablespoons lemon juice
- 1/4 cup fat-free sour cream
- 3/4 cup fat-free half-and-half or low-fat milk
- 1 large egg
- 1/4 cup egg substitute
- 2 cups frozen or fresh blueberries
- Preheat oven to 400 degrees. Line 15 muffin cups with paper or foil liners.
- Whisk together the flours, cornmeal, sugar, Splenda®, baking powder, salt and lemon zest in a large bowl.
- Add canola oil, fat-free half-and-half, egg and egg substitute to a large mixing bowl and beat on medium until well blended. Gradually add flour mixture to the batter in the mixing bowl, while beating on low speed, until just combined.
- Gently stir in blueberries and spoon batter into prepared muffin cups using a 1/4-cup measuring cup.
- Bake until a tester inserted in center of largest muffin comes out clean (about 18 minutes).
Yield = 15 muffins
Nutritional Information: Per muffin: 145 calories, 4 g protein, 23 g carbohydrates, 4.4 g fat, 0.4 g saturated fat, 15 mg cholesterol, 2 g fiber, 198 mg sodium. Calories from fat: 27%.
© 2007 Elaine Magee
Cheddar and Ham Muffins
- 3/4 cup low-fat sharp Cheddar cheese
- 1/4 cup fresh grated Parmesan cheese
- 1 3/4 cup reduced fat all-purpose baking mix
- 1 cup low-fat skim milk
- 1/2 teaspoon black pepper
- 1/4 cup low-fat ham, finely chopped
- Preheat oven to 400°F.
- Mix cheeses, milk, and baking mix together; add pepper and ham.
- Mix well and spoon into lined muffin pans 1/2 full.
- Bake 12-15 minutes or until golden brown.
Yield = 9 muffins
Nutritional Information: Per Serving: 140 calories, 8 g protein, 18 g carbohydrate, 4 g fat (2 g saturated fat), 10 mg cholesterol, 20% Daily Value of calcium, 470 mg sodium.
National Dairy Council. © 2003-2006 WebMD, Inc. All rights reserved.