guest blogger: hungry girl, lisa lillien, dishes guilt-free game day recipes
hungry cowgirl onion rings
- 1 large onion 1/2 cup fiber one original bran cereal
- 1 oz. (about 19 chips) barbeque popchips
- 1 tsp. dried minced onion
- 1 tsp. dry ranch dip/dressing mix
- 1/2 cup fat-free liquid egg substitute (like egg beaters original)
- 1 tbsp. bbq sauce
directions: preheat oven to 375 degrees. prepare 2 baking sheets (or 1 extra-large sheet) by spraying with nonstick spray; set aside. slice the ends off the onion and remove its outer layer. cut onion into 1/2-inch-wide slices, and separate into about 24 rings. set aside. place cereal, chips, dried minced onion, and ranch mix in a blender or food processor. grind contents to a breadcrumb-like consistency. transfer crumbs to a plate and set aside. combine egg substitute with bbq sauce in a small bowl and mix well. one at a time, dunk each ring in egg mixture, give it a shake to remove any excess, and then coat it in the crumb mixture. evenly place rings on the baking sheet(s). bake in the oven until crispy on the outside and soft on the inside, 20 – 25 minutes, carefully flipping rings over about halfway through. makes 2 servings. per serving (1/2 of recipe, about 12 rings): 148 calories, 3g fat, 441mg sodium, 34g carbs, 8.5g fiber, 6.5g sugars, 5g protein.
h-o-t hot boneless wings
ready for a crispy, hot boneless buffalo wing swap? you better be. these spicy nuggets will blow your mind! and for an all-out b-wing experience, serve ‘em with celery sticks and some low-cal bleu cheese or ranch dressing (mmmm!)…
- 8 oz. raw boneless skinless lean chicken breast, cut into 10 nugget-shaped pieces
- 1/4 cup fiber one bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
- 1 oz. (about 19 chips) barbecue popchips
- 3 tbsp. frank’s redhot original cayenne pepper sauce
- dash onion powder
- dash garlic powder
- dash cayenne pepper
- dash black pepper
- dash salt
directions: preheat oven to 375 degrees. crush potato crisps completely and, in a small dish, mix with cereal crumbs. add a dash of each of the seasonings and mix well. place chicken pieces in a separate dish, and cover and toss with frank’s redhot. spray a baking pan with nonstick spray. give each chicken piece a shake (so it’s not dripping with redhot), and then coat it evenly with the crumb mixture. lay the battered nuggets on the baking pan. place in the oven, and bake for 10 minutes. then flip the wings over, and return them to the oven for 10 more minutes, or until outsides are crispy and chicken is cooked throughout. makes 2 servings. per serving 5 wings (half of recipe): 175 calories, 1.5g fat, 1,153mg sodium, 14g carbs, 4g fiber, <1g sugars, 27g protein.
de-pudged pigs in a blanket:
this is one of our most fun swaps ever. these flaky-licious hot dog treats taste almost exactly like the real ones. juicy franks are wrapped in decadent dough and oven-baked for the flaky, buttery taste of the authentic hors d’oeuvre we all know and love! go for it…
- 8 fat-free (or nearly fat-free) franks with 40 – 45 calories each (like hebrew national 97% fat free)
- 1 package refrigerated pillsbury reduced fat crescents dough
- flour, for dusting
- optional dip: mustard
directions: preheat oven to 375 degrees. cut each hot dog widthwise into 4 even pieces.place the eight triangle-shaped portions of dough on a lightly floured work surface.one at a time, stretch or roll each triangle out slightly, making it into a larger triangle. cut each piece of dough into four long, narrow triangles. beginning at the base of each of these triangles, roll up one hot dog piece until the point of the triangle wraps around the center. place your blanketed pigs on a large, ungreased baking sheet. repeat with remaining ingredients, so that you have 32 evenly spaced pigs in a blanket. (the dough expands while baking.) bake until slightly browned and crispy, about 12 minutes. makes 8 servings. per serving (4 pigs in a blanket): 134 calories, 5g fat, 652mg sodium, 16g carbs, 0g fiber, 3g sugars, 8g protein.
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