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Health in a Handbasket: Super Bowl recipes

Health in a Handbasket: Super Bowl recipes

In this week's Health in a Handbasket with the American Diabetes Association, registered dietitian Emily Kyle shared some healthy Super Bowl recipes.

Meatball Kabobs

Prep Time: 20 minutes

This Recipe Serves 6

Ingredients

2 egg whites

2 tablespoons grated Parmesan cheese

2 cloves garlic, minced

20 ounces lean ground turkey (93% fat free)

½ teaspoon salt (optional)

¼ teaspoon pepper

8 ounces fresh cremini mushrooms (baby portabella mushrooms), cut in half if needed to make 12 pieces

24 grape or cherry tomatoes

1 medium onion, halved, then quartered, then each quarter cut into 3 (for a total of 12 onion pieces)

¼ cup balsamic vinegar

1 teaspoon olive oil

12 bamboo skewers

Instructions

Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.

Combine the egg whites, Parmesan cheese, garlic, ground turkey, salt (optional), and pepper. Mix well and make 12 meatballs. Refrigerate the meatballs for at least 30 minutes.

Skewer 2 meatballs, 2 tomatoes, 1 mushroom, and 1 piece of onion alternating on each skewer.

In a small bowl, whisk the balsamic vinegar and olive oil together.

Place the kabobs on the baking sheet and brush the kabobs on all sides with the balsamic and olive oil mixture. Reserve the marinade.

Bake the kabobs for 10 minutes. Brush all sides with the marinade again and bake for an additional 10-15 minutes. The meatballs should be cooked to an internal temperature of at least 165 degrees F.

Nutrition Facts

Serving Size: 2 kabobs

Calories 200

Carbohydrate 7 g

Protein 22 g

Fat 8.0 g

Saturated Fat 2.5 g

Sugars 4 g

Dietary Fiber 1 g

Cholesterol 75 mg

Sodium 120 mg

Potassium 525 mg


Mini Baked Crab Cakes

Prep Time: 5 minutes

This Recipe Serves 5

Ingredients

1 piece whole wheat bread (about 1 oz)

2 egg whites

1 Tbsp hot pepper sauce

2 scallions, minced

½ tsp salt (optional)

¼ tsp ground black pepper

2 6-ounce cans fancy white (or lump) crab meat, drained

Cooking Spray

Instructions

Preheat oven to 425 degrees. Coat a baking sheet with cooking spray.

In a medium bowl, crumble the piece of whole wheat bread into small (pea sized) pieces. Add the egg whites, hot pepper sauce, scallions, salt and pepper and mix well until bread is softened, then fold in the crab meat.

Portion 10 patties onto the baking sheet. Spray the patties liberally with cooking spray and bake on the top rack of the oven for 5 minutes. Flip the patties with the spatula and spray again with the cooking spray. Bake for an additional 5 minutes.

Remove from the oven and let the crab cakes rest for 5 minutes before serving.

Serve with optional dipping sauce

Nutrition Facts

Serving Size: 2 crab cakes

Calories 60

Carbohydrate 4 g

Protein 8 g

Fat 1.5 g

Saturated Fat 0.3 g

Dietary Fiber 1 g

Cholesterol 40 mg

Sodium 275 mg


Dipping Sauce for Mini Baked Crab Cakes

This Recipe Serves 8

Ingredients

½ cup reduced sugar apricot preserves

1 tsp Thai style chili garlic sauce (or other hot sauce)

1 tsp reduced sodium soy sauce

Instructions

To make a dipping sauce for mini baked-crab cakes, combine ½ cup reduced sugar apricot preserves with 1 tsp Thai style chili garlic sauce (or other hot sauce) and 1 tsp reduced sodium soy sauce in a bowl and heat in the microwave for 30 seconds.

Nutrition Facts

Serving Size: 1 tablespoon

Calories 25

Carbohydrate 6 g

Protein 0 g

Fat 0 g

Saturated Fat 0 g

Dietary Fiber 0 g

Cholesterol 0 mg

Sodium 35 mg

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