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RECIPE ROUNDUP
Sack the Fat, Calories
By Kevin Hargis
You, there, wearing the Cowboys jersey! Drop that cookie! Back away from the cheese! Keep those wings OUT of the deep fryer.
Watching a football game doesn’t have to be a contact sport for your digestive system or your abdomen. Some fans would argue that eating tasty (and high-calorie) foods before, during and after a game is at least half the fun. I subscribed to that philosophy 50 pounds ago, but as I ease into middle age, with the accompanying battle of the bulge, the subject of my long-term health is beginning to loom larger.
My challenge is to make food that my guests and I can enjoy while leaving out the things that, while delicious, are not so good for me. I’m not giving up my game-day staples, just modifying some of them so they are a little less weighty. I guess instead of Healthy Tailgating, I could think of it as “Healthier” Tailgating.
There are ways to lessen the body blows delivered by traditional tailgate staples. Start with substitutions. Low-fat versions of cream cheese and sour cream, sugar substitutes and reduced-sodium products are all widely available and can be virtually indistinguishable from their fully loaded counterparts when added to a dish. Try replacing fattier cuts of meat—use instead skinless chicken, ground turkey breast and super lean ground beef.
Plan more dishes featuring fruits and vegetables. Add spices, salsa or citrus to punch up flavor without piling on calories. Forgo prepared foods for things you make yourself—that way you know exactly what you are getting. If you use something store-bought, look at the nutrition labels and understand what they mean.
The fight for waistline supremacy can be waged in small steps. You can still enjoy yourself and your food without regretting it later.
One of my favorite game-time foods is a bowl of chili. Here’s a recipe I like that features ground turkey and green chilies that chops the calorie and fat content of a full-blown bowl of Texas red.
WHITE CHILI
1 pound lean ground turkey
2 tablespoons olive oil
2 cans (15 ounces each) navy beans
1 can (4 ounces) green chilies
1 teaspoon cumin
1 teaspoon oregano
1 teaspoon white pepper
3 cups low-sodium chicken broth
1 tablespoon cornstarch
In a small pot, brown turkey in olive oil. Add beans, chilies, spices and broth, bring to a boil, then remove from heat. Remove a half cup of broth and add cornstarch, stirring until lumps dissolve. Pour back into chili. Serve with chopped green onion and cilantro. Add jalapeño pepper sauce if you desire a spicier dish.
Serving size: 1 cup. Per serving: 258 calories, 22 g protein, 5 g fat, 31 g carbohydrates, 668 mg sodium, 44 mg cholesterol.
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HOME COOKING
Recipe Contest Winner: Cheryl McIntosh, Jasper-Newton Electric Cooperative
Prize-Winning Recipe: Soya Chicken Wings
SOYA CHICKEN WINGS
5 pounds chicken wings
1/2 cup vegetable oil
1/2 cup soy sauce
1 tablespoon ground ginger
1 tablespoon garlic salt
2 tablespoons MSG (Accent)
2 cups brown sugar
Put chicken in a large frying pan. Mix oil, soy sauce and spices and pour over wings. Cook on medium heat for about 20 minutes, turning after 10 minutes. Sprinkle brown sugar over wings and cook another 20 to 30 minutes, stirring often, until wings get a candied texture.
Serving size: 1 wing. Per serving: 111 calories, 6 g protein, 6 g fat, 6 g carbohydrates, trace fiber, 227 mg sodium, 24 mg cholesterol.
TEXAS TODAY CAKE
COOK’S TIP: This mélange of ingredients produces a very moist cake with a complex sweet/sour/spicy flavor that keeps well in the refrigerator.
1 box lemon or yellow cake mix
1 package Mexican style corn muffin mix
1/3 cup vegetable oil
4 large eggs
1/2 cup bitter orange juice (substitute: juice of one orange and one lime)
1/2 cup nectar, mango
1/2 cup carrot, finely grated and chopped
1 medium avocado
1 small sweet potato
1 small banana
1 tablespoon vanilla extract
1 teaspoon cilantro, dried
1 teaspoon chili powder
1 teaspoon dried orange peel
1 teaspoon mint, dried
1/2 teaspoon cumin
1/2 teaspoon ginger
1/4 cup coconut, flaked
1/4 cup mixed nuts, chopped
2 ounces beef jerky, chopped
Preheat oven to 350 degrees. Grease and flour bundt pan (rose or standard design). Put mixes, oil, eggs, juices, vegetables, fruits, vanilla and spices in bowl and mix for 2 minutes on medium speed. Add coconut, nuts and jerky, and mix another 2 minutes. Put in bundt pan and bake for 1 hour or until toothpick inserted in center comes out clean. Cool for 10 minutes in pan, then turn onto cooling rack or plate. If desired, mix 1/4 cup mango nectar and 1/4 cup bitter orange juice and pour over cooled cake. Serves 24.
Serving size: 1 slice. Per serving: 197 calories, 3.7 g protein, 9 g fat, 25 g carbohydrates, 1.7 g fiber, 226 mg sodium, 37 mg cholesterol.
Molly Hejl
Pedernales Electric Cooperative
HEART-HEALTHY GARLIC RICE
2 tablespoons olive oil
2 tablespoons celery, chopped
2 tablespoons onion, chopped
1 green onion, chopped
2 tablespoons red bell pepper, chopped
3 cloves garlic, minced
2 cups long-grain brown rice, cooked
2 tablespoons herb and garlic seasoning
1 tablespoon basil
1 teaspoon cayenne pepper
1 teaspoon sea salt
2 tablespoons cranberry juice
Sauté vegetables in olive oil for 3 minutes on medium-high heat. Reduce heat to low and add rice, seasonings and cranberry juice. Simmer for about 5 minutes.
Serving size: 1/2 cup. Per serving: 180 calories, 3 g protein, 7.5 g fat, 2.3 g fiber, 25.5 g carbohydrates, 589 mg sodium.
Diane Krejci
Pedernales Electric Cooperative
HILL COUNTRY SALSA
1 can (15 ounces) black beans, drained and rinsed
1 can (11 ounces) sweet kernel corn, drained
4 large tomatoes, chopped
1 avocado, peeled and chopped
1 large green pepper, chopped
6 green onions, chopped
1 large jalapeño, diced
1/4 cup fresh cilantro, chopped
1/4 cup fresh lime juice
2 tablespoons olive oil
1 teaspoon salt
2 teaspoons ground cumin
Combine all ingredients in a large bowl and toss gently. Cover and chill. Serve with baked tortilla chips.
Serving size: 1/2 cup. Per serving: 113 calories, 4 g protein, 4 g fat, 5 g fiber, 16 g carbohydrates, 315 mg sodium.
Angie Shriver
Pedernales Electric Cooperative
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SIDEBAR: DOWN! SET! HEALTH!
Looking to throw a leaner, meaner football party? Here are some tips from the American Dietetic Association that might help:
• Increase the amount of vegetables in dishes such as soup, stew, pasta, casserole and homemade pizza.
• Add dry beans to dishes to bulk them up and increase nutritional benefits.
• Trim excess fat off any meat before cooking and pull the skin off chicken.
• Drain grease from browned meat before adding it to dishes.
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RECIPE CONTEST
MAY’s recipe contest topic is SUMMER SQUASH. The fresh and tender vegetables start appearing in early spring. What’s your favorite way to use them? The deadline is JANUARY 10.
Send recipes to Home Cooking, 2550 S. IH-35, Austin, TX 78704. You may also fax them to (512) 486-6254, e-mail them to recipes@texas-ec.org, or submit online at www.texascooppower.com. Please include your name, address and phone number, as well as the name of your electric co-op. The top winner will receive a copy of 60 Years of Home Cooking and a Texas-shaped trivet. Runners-up will also receive a prize.
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