Heart-healthy , low-fat recipes: Sweet and Spicy Popcorn

Monday, January 17, 2011

Sweet and Spicy Popcorn

SWEET AND SPICY POPCORN

Pam cooking spray

6 cups of popped popcorn, using no oil

2 tablespoons sugar

2 teaspoons water

1/4 teaspoon cinnamon

1/8 teaspoon ground nutmet

1/8 teaspoon ground ginger

Spray a cold 13x9x2-inch baking pan with Pam. Place popcorn in the baking pan.

In a small mixing bowl stir together sugar, spices and water. Add spice mixture to popcorn in pan. Toss till coated. Bake in 350 degree oven for 15 minutes, stirring once or twice.

Transfer popcorn from pan to a large piece of foil. Cool popcorn completely. Store in tightly covered container (or put individual portions in baggies, like I do).

Cliff likes to eat a bag of this (1/4 of the recipe, 105 calories) while munching an apple.

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Tips for using these recipes

I do not used canned beans, although that's what the recipes call for. I buy dry beans in a one-pound bag, cook them with no salt, drain them, and divide them into four freezer bags to use in my recipes. Each bag is a very generous substitue for a can of beans, and there's no salt added. Even accounting for the cost of propane to cook them for an hour and a half, they're still a third the cost of canned beans. I always have a supply of pinto beans, black beans, red or kidney beans, and garbanzo beans in the freezer ready to use in recipes.

If we have leftover holiday turkey, I freeze it in two-cup portions and use it in place of chicken in any of these recipes. Lacking leftover poultry, I buy a ten-pound bag of chicken leg quarters, boil the whole mess in plenty of water, remove skin and bones when it's cool, and put it in the freezer in two- and four-cup amounts. I cool the broth it was cooked in, remove the fat, and bag it up for the freezer; canned chicken broth is diluted and salted, and costs a dollar a can. From the ten pounds of chicken that cost me five or six dollars, I get eight to ten cups of diced chicken and at least a dozen two-cup portions of broth.