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On the Ball

Score big on Super Bowl Sunday with this low-fat spread.


In a 13x9x2 clear dish, layer each of the following and serve with baked tortilla chips:

1. Refried beans
2. Sour cream mixed
with taco seasoning
3. Guacamole
4. Shredded cheese
5. Tomatoes
6. Scallions
7. Olives

Per serving (dip only): 83 calories, 5 g protein, 6.1 g carbohydrate, 4.5 g fat (1.9 g saturated fat, 1.9 g monounsaturated fat, 0.3 g polyunsaturated fat), 7 mg cholesterol, 0.6 g fiber, 324 mg sodium. Calories from fat: 46%.

SOURCE: © 2003 WebMD Weight Loss Clinic

Chicken Satay Salad Wraps
Makes 8 servings

1 rotisserie chicken, skin removed, meat pulled
1 large cucumber, peeled and chopped
1 cup shredded carrots
1 large red bell pepper, chopped
1 large yellow pepper, chopped
1 tbsp sugar + 1 tsp sugar substitute
1 tbsp minced, peeled, fresh ginger, or 1 tsp dried
3 tbsp fresh lime juice
1 tbsp low-sodium soy sauce
1 tbsp red pepper flakes
1 garlic clove, minced
3 tbsp creamy peanut butter
2-3 tbsp water
1/3 cup chopped fresh cilantro or parsley
8 (8") fat-free whole-wheat flour tortillas 8 large lettuce leaves

1. Shred the chicken into bite-sized pieces. Place the chicken, cucumber, carrots, and bell peppers in a large bowl.

2. Make the dressing by adding the sugar, ginger, lime juice, soy sauce, red pepper flakes, and garlic in a blender until smooth. Add the peanut butter and water; process until smooth. Add the peanut dressing to the chicken, stir in the cilantro, and mix well.

3. To assemble, place a large lettuce leaf on each warm tortilla and fill with the chicken mixture. Roll it up and enjoy.

Per serving: 209 calories, 17 g protein, 27 g carbohydrate, 6.5 g fat, 1.3 g saturated fat, 37 mg cholesterol, 3 g fiber, 273 mg sodium. Calories from fat: 25%.

SOURCE: Kathleen Zelman, MPH, RD/LD

Game-Day Spicy Popcorn

16 cups air-popped popcorn
Chopped almonds, pecans, or walnuts (optional)
2 cups shredded sharp jalapeño cheese
1/4 cup butter (optional; can replace with trans fat-free margarine)
1 tsp pepper
1/2 tsp red pepper flakes
3 tsp chili powder
1 tsp cumin
1 tsp paprika

In a large bowl, combine the popcorn, nuts (if using), and shredded cheese. Melt the butter in a microwave, add the spices, and stir well. Pour the butter-spice mixture over the popcorn and toss.

Per serving: 209 calories, 17 g protein, 27 g carbohydrate, 6.5 g fat, 1.3 g saturated fat, 37 mg cholesterol, 3 g fiber, 273 mg sodium. Calories from fat: 25%.


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