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| All photos and recipes courtesy of Joy Bauer |
Today I was very impressed watching nutritionist, Joy Bauer (whose recipes I often like), prepare 3 snacks on The Today Show. She lightened up tasty treats you could make for family or party guests, using healthy ingredients with a good dose of protein. I’ll post Joy’s recipes below, i.e., on my electronic recipe box (with a link back to her) so Savvy Shoppers and savvy eaters (including me) can for sure find them time and again. (I never know what will disappear from the internet):
In general, I don’t like chicken on my pizza, but this recipe is really barbecue chicken on pizza crust. I'll use a combination of mozzarella and extra-sharp cheddar. Joy’s original recipe follows:
Barbecue Chicken Pizza -recipe #1
INGREDIENTS
Dough
¼ cup whole wheat flour, white-whole wheat flour, or 1:1 gluten-free flour½ teaspoon baking powder
¼ teaspoon garlic powder
¼ teaspoon ground cumin
Pinch kosher salt
¼ cup nonfat Greek yogurt
Toppings:
2 tablespoons BBQ sauce**¼ cup packed shredded chicken mixed with 1 to 2 tablespoons BBQ sauce
A few thin slices of red onion
2 to 4 tablespoon 2% shredded sharp cheddar or Mexican blend cheeseOptional chopped cilantro and hot sauce for garnish
INSTRUCTIONS
- 1) Preheat oven to 450º degrees. Mist a baking sheet with oil spray and set aside.
- 2) In a small bowl, add the flour, baking powder, and seasonings. Mix to combine everything. Add the yogurt and stir until you have a crumbled mixture.
- 3) Using your hands, press and fold the flour into the yogurt until all of the pieces come together to form an elastic dough. While at first the dough will be fussy and crumbly, after about a minute of pressing and folding it will come together. Form one ball about the size of a baseball.
- 4) Place the ball on the prepared baking sheet and flatten with your palm. Roll it out into a thin circle using a rolling pin or a soup can until it has about a 7-inch diameter. Your shape can be somewhat artisanal or you can make it perfectly circular by pinching the outside perimeters with your fingers.
- 5) Place in oven on the middle rack for 8 minutes. Remove from the oven and add the BBQ sauce on the crust and spread it out evenly. Add the saucy chicken, red onion slices, and sprinkle on the cheese.
- 6) Place back in the oven for another 5 to 8 minutes until the cheese is melty and the crust is crispy and browned around the edges. Garnish with optional chopped cilantro.
Mini Corn Dog Muffins - recipe #2
INGREDIENTS
1 cup white whole-wheat flour, or all-purpose flour*
1 cup yellow cornmeal
1½ teaspoons kosher salt1 (15-ounce) can sweet corn, drained (or 1½ cups frozen corn, thawed)
3 tablespoons butter, melted
2 large eggs, lightly beaten
1 cup nonfat or low-fat vanilla yogurt
¼ cup honey
2 tablespoons milk or water
8 pre-cooked chicken or turkey sausages, each cut into 5 pieces (about 40 pieces total)
Optional Toppings and Dips: Honey, hot honey, ketchup, mustard, BBQ sauce
INGREDIENT DETAILS TO KNOW
* For a gluten-free version, use a 1:1 gluten-free flour blend in place of the white whole-wheat flour.If you’re making these gluten-free, double-check that your sausage brand is gluten-free too.
INSTRUCTIONS
1) Preheat the oven and prep the pans. Preheat the oven to 375°F. Lightly coat two mini muffin tins with nonstick cooking spray.
2) Mix the dry ingredients. In a large mixing bowl, whisk together the flour, cornmeal, baking powder, and salt until evenly combined.
3) Add the wet ingredients. Add the corn, melted butter, eggs, yogurt, honey, and milk or water. Stir until everything is combined and the batter is smooth. Be careful not to overmix—the batter should be thick and scoopable.
4) Fill the muffin cups. Spoon about 1 heaping tablespoon of batter into each mini muffin cup. Press one sausage piece into the center of each cup, gently pushing it down so the batter rises around it and partially covers the sides.
5) Bake and serve. Bake for 14 to 16 minutes, or until the tops are lightly golden and the cornbread is set. Let the muffins cool in the pan for a few minutes, then carefully remove them. Serve warm with honey, hot honey, ketchup, mustard, or BBQ sauce.
Caramelized Onion Dip - recipe #3
INGREDIENTS
2 tablespoons olive oil
3 medium onions, thinly sliced (~6 cups worth)
1 teaspoon kosher salt, divided
1 cup lite sour cream, or nonfat or 2% Greek yogurt
1 cup lite sour cream, or nonfat or 2% Greek yogurt
½ teaspoon Worcestershire sauce
¼ teaspoon ground black pepper
INGREDIENT DETAILS TO KNOW
*You can use nonfat or 2% plain Greek yogurt or light sour cream. Pour off any liquid that may have settled on top of the container before measuring. You can also half the sour cream or yogurt with light mayo.
INSTRUCTIONS
1) Add the oil to a large skillet and warm over medium heat. Add the onions with ½ tsp salt. Allow them to cook, stirring often, for about 60 minutes, until they’re nicely browned and fragrant. If the onions start to burn, lower the heat to low.
2) Also, if the onions become too dry at any point, add a tablespoon of water to the pan. The onions will reduce in size to yield about 1 cup when they’re caramelized.
3) When the onions are done cooking, let them slightly cool. Lay them on a cutting board and chop into tiny pieces. Alternatively, you can use a pair of kitchen scissors and snip them into small pieces right in the skillet.
4) In a mixing bowl, blend the sour cream, remaining salt, pepper, and Worcestershire sauce. Mix in the onions. Taste and season with extra salt, pepper and minced herbs.
5) Leftovers will keep in the fridge for up to 3 days. If it becomes thicker than you’d like, simply mix in a few extra tablespoons of yogurt or sour cream.
NOTES
• Caramelizing such a large amount of onions in one pan will take some time, about 60 minutes over medium heat. While a smaller amount of onions (just one or two) will caramelize more quickly, you’ll need this full amount for the addictive, onion-y flavor. Trust me on this. Use the largest and widest skillet you have on hand. Once your onions get started, I suggest putting on some great music and multitasking while they cook; you can dance, tend to other food items that need prepping, or catch up on a juicy episode of whatever you’re currently watching. You’ll need to stir them occasionally, so don’t stray too far from the kitchen!
• You can opt to caramelize the onions ahead of time and store in an air-tight container for up to 3 days or freeze them for up to 3 months.
• I use 3 medium yellow onions (~6 cups worth of slices), which will cook all the way down to just about 1 cup, if you can believe. You can use any onion but I recommend using yellow or sweet onions.
• If using nonfat Greek yogurt instead of sour cream, 2 tablespoons provide about 35 calories, 2g fat, and 2g protein.
🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽
Even as a teenager, I skipped dips as empty calories, empty nutrition. With Joy’s low-fat, protein-dense onion dip using Greek yogurt, I get to experience what I missed! If you make all 3 snacks for a gathering, you’ve got meat, whole grains, and vegetables. Pour a glass of wine and add strawberries and blueberries for dessert. That’s a complete meal in my book! Hat’s off to Joy Bauer!👏
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