2. Best Seafood: Wasabi Salmon Bites
Low in calories and saturated fat, yet high in protein and heart-healthy omega-3 fatty acids, salmon plus wasabi equals healthy—with a bit of heat, for pizzazz.
Directions:
1. Preheat the oven to 350°F.
2. In a medium bowl, mash together one can or pouch (6 to 7½ ounces) pink or red salmon, drained and chunked; 4 ounces light cream cheese, softened; 4 scallions, finely chopped; 2 teaspoons reduced-sodium soy sauce; 2 teaspoons rice vinegar; and 1½ teaspoons wasabi paste.
3. Use the mixture to fill one box (1.9 ounces) of mini phylllo shells.
4. Place on a baking sheet, and cook for 5 to 7 minutes, or until the pastry is golden and the filling is hot.
5. Serve immediately.
Notes: Adjust the amount of wasabi to your liking. There are 165 calories per serving.
Recipe Courtesy of the Rodale Healthy Recipe Finder.
3. Best Classic, Defatted: Cornflake Chicken Drumsticks
Fried chicken drumsticks may be a picnic staple, but they’re a diet disaster. Try these, they’re lighter—but still finger-lickin’ good.
Directions:
1. Preheat the oven to 400°F.
2. Combine 1 quart milk and 4 eggs, mixing thoroughly.
3. In a bowl, combine 1 pint flour and 2 cups crushed cornflakes.
4. Dip each of 24 drumsticks in the milk/egg mixture then quickly roll it in the flour/cornflake mixture.
5. Place the drumsticks on a sheet pan, and bake for 25 minutes, or until they’re cooked through and golden brown.
Note: There are 591 calories per serving.
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