Posted on: Thursday, November 1, 2001

Lighter versions of kid-tested favorites

•	Trimmed-down treats help kids stay slim

By Jude Mahoney
Associated Press

ATLANTA — It's not hard to come up with lighter versions of the things kids really like, using recipes such as the following for good-tasting, low-fat items. Anyone for a corn dog?

Corn Dogs

• 1/4 cup toasted wheat germ, divided
• 2 tablespoons seasoned breadcrumbs
• 11 1/2-ounce can refrigerated corn bread twists
• 1 tablespoon all-purpose flour
• 8 teaspoons prepared mustard
• 14-ounce package fat-free turkey-and-beef hot dogs
• 2 large egg whites lightly beaten

Preheat oven to 375 F.

Combine 2 tablespoons wheat germ and breadcrumbs in a shallow dish. Set aside.

Unroll dough. Working with 2 dough portions at a time, pinch perforations to seal. Roll dough into a 6-by-3-inch rectangle on a surface sprinkled with 2 tablespoons wheat germ and flour. Spread 1 teaspoon mustard over rectangle. Place 1 hot dog on rectangle. Wrap dough around hot dog; pinch ends to seal. Repeat procedure with remaining dough, mustard, and hot dogs.

Dip each corn dog in egg white; dredge in breadcrumb mixture. Place corn dogs on a baking sheet. Bake at 375 F for 25 minutes or until golden brown.

Makes 8 servings of 1 corn dog each.

Nutrition information per serving: 211 cal., 6.6 g fat, 11.3 g pro.

(Recipe from Cooking Light.)

• • •

Oven 'Fried' Chicken Fingers With Honey-Mustard Dipping Sauce

For the sauce:

• 1/4 cup honey
• 1/4 cup spicy brown mustard

For the chicken:

• 1 1/2 pounds skinless, boneless chicken breast strips (tenders), about 16 pieces
• 1/2 cup low-fat buttermilk
• 1/2 cup coarsely crushed cornflakes
• 1/4 cup seasoned breadcrumbs
• 1 tablespoon instant minced onion
• 1 teaspoon paprika
• 1/4 teaspoon dried thyme
• 1/4 teaspoon black pepper
• 1 tablespoon vegetable oil

To prepare sauce, combine honey and mustard in a small bowl; cover and chill.

Preheat oven to 400 F.

To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.

Combine cornflakes, breadcrumbs, onion, paprika, thyme and pepper in a large zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400 F for 4 minutes on each side or until done. Serve with sauce.

Makes 8 servings (serving size: 2 chicken tenders and 1 tablespoon sauce).

Nutrition information per serving: 185 cal., 3.7 g fat, 21.6 g pro.

(Recipe from Cooking Light.)

• • •

In the following recipe, you can use refrigerated pizza crust dough in place of the homemade crust, but it will add about 2 grams of fat to each serving.

Pepperoni Pizza

For the crust:

• 1 teaspoon sugar
• 1 package quick-rise yeast
• 1/2 cup warm water (100 to 110 F)
• 1 1/2 cups all-purpose flour (lightly spooned into dry measuring cups, leveled with knife)
• 1/4 teaspoon salt

Cooking spray

For the sauce:

• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/8 teaspoon crushed red pepper
• 8-ounce can no-salt-added tomato sauce
• 1 tablespoon minced fresh parsley

Remaining ingredients:

• 2 teaspoons cornmeal
• 16 slices turkey pepperoni
• 1 1/2 cups (6 ounces) pre-shredded part-skim mozzarella cheese
• 2 tablespoons grated Parmesan cheese

To prepare crust: Dissolve sugar and yeast in warm water in a large bowl, and let stand 5 minutes. Add 1 1/4 cups flour and 1/4 teaspoon salt; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes), and add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel tacky).

Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 F), free from drafts, 30 minutes or until doubled in size. (Press two fingers into dough. If indentation remains, dough has risen enough.)

To prepare sauce: Place a small saucepan coated with cooking spray over medium heat until hot. Add garlic, and saute 1 minute. Add oregano, 1/4 teaspoon salt, red pepper and tomato sauce; reduce heat, and simmer 20 minutes, stirring occasionally. Stir in parsley, and keep warm.

Preheat oven to 450 F.

Punch dough down; cover and let rest 5 minutes. Roll dough into a 12-inch circle on a floured surface. Place dough on a 12-inch pizza pan or baking sheet coated with cooking spray and sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. Cover and let rise 10 minutes.

Spread sauce over pizza crust, leaving a 1/2-inch border; top with pepperoni. Sprinkle with cheeses. Bake at 450 F for 10 minutes or until crust is puffy and lightly browned. Remove pizza to cutting board; cut into 6 slices.

Makes 6 servings (serving size: 1 slice).

Nutrition information per serving: 234 cal., 6.3 g fat., 13.4 g pro.

(Recipe from Cooking Light.)

• • •

Loaded Nachos

• 8 ounces ground round
• 1/2 cup chopped bottled roasted red bell peppers
• 1 teaspoon chili powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 14 1/2-ounce can no-salt-added diced tomatoes, undrained
• 1 garlic clove, crushed

Cooking spray

• 16-ounce can fat-free refried beans with mild chilies
• 1/4 cup minced fresh cilantro
• 1/4 cup chopped green onions
• 27 baked tortilla chips (about 3 ounces)
• 1 cup (4 ounces) shredded Monterey Jack cheese
• 3 tablespoons low-fat sour cream
• 27 pickled jalapeno pepper slices (optional)

Preheat oven to 375 F.

Cook meat in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Stir in bell peppers, chili powder, oregano, salt, tomatoes and garlic; cook for 8 minutes or until thick, stirring occasionally. Remove from pan.

Place pan coated with cooking spray over medium heat until hot. Add beans, 2 tablespoons cilantro, and 2 tablespoons green onions; cook 2 minutes or until thoroughly heated. Place chips on a large ovenproof serving platter; spread warm bean mixture evenly over chips. Spoon meat mixture over bean mixture; top with cheese. Bake at 375 F for 9 minutes or until cheese melts. Remove from oven; top with sour cream, 2 tablespoons cilantro, and 2 tablespoons onions. Top with jalapeno pepper slices, if desired. Serve immediately.

Makes 9 servings (serving size: 3 loaded chips).

Nutrition information per serving: 183 cal., 6.2 g fat, 37.3 g pro.

(Recipe from Cooking Light.)

• • •

This recipe for "light" guacamole from the "Health Guaranteed Cookbook" (Rodale Press, 1998, $29.95) is the best I have ever found. The book has 240 healthy-version recipes for traditional American favorites, including one for macaroni and cheese that's just as good as Grandma's.

Guiltless Guacamole

• 10-ounce box frozen baby peas, thawed
• 1/2 ripe avocado, chopped
• 4-ounce can chopped green chili peppers
• 3 tablespoons lime juice
• 2 tablespoons nonfat sour cream
• 1 teaspoon minced garlic
• 1 teaspoon ground cumin
• 1 cup chopped plum tomatoes
• 1/3 cup chopped red onions
• 2 tablespoon chopped fresh cilantro
• Salt and black pepper to taste

In a food processor or blender, combine peas, avocado, chili peppers, lime juice, sour cream, garlic and cumin. Process until smooth and transfer to a medium bowl. Stir in the tomatoes, onion and cilantro. Season to taste with salt and black pepper. Store covered in refrigerator for up to 3 days.

Makes 3 cups.

Nutrition information per 1/4 cup serving: 42 cal., 1.4 g fat, 1.7 g pro., 6.2 g carbo., 0 mg chol., 69 mg sodium.

(Recipe from "Health Guaranteed Cookbook" by the editors of Prevention magazine, Rodale Press, 1998, $29.95.)

• • •

Nacho Nacho Man — Layered Dip With Nacho Chips

The Bottom Layer (Creamy Bean Stuff):

• 1 cup canned low-fat refried beans1/3 cup low-fat sour cream
• 2 tablespoons salsa
• 1 tablespoon lime juice

The Second Layer (Guacamole):

• 1/2 cup peeled and chopped avocado
• 1/2 cup frozen green peas, cooked
• 1/4 cup low-fat sour cream
• 2 tablespoons chopped red onions
• 2 teaspoon lime juice
• 1 tablespoon chopped fresh cilantro
• 1 clove garlic, minced

The Third Layer (Sour Creamy Stuff):

• 1 cup low-fat sour cream
• 1 teaspoon taco seasoning

The Fourth Layer (Simple and Spicy):

• 1 cup salsa (chunky style)

The Top Layer (Cheesy Decorations):

• 1/2 cup shredded reduced-fat cheddar cheese (2 ounces)
• 1/4 cup chopped green onions
• 7-ounce bag baked tortilla chips

Combine all ingredients for bottom layer in a medium bowl. Spread evenly over the bottom of a 9-inch pie plate.

Combine all ingredients for guacamole in blender or food processor. Pulse on and off until mixture is well blended but still slightly lumpy. Spread over bean mixture.

Combine sour cream and taco seasoning. Spoon over guacamole and spread evenly. Pour salsa evenly over sour cream and spread to sides of plate. Sprinkle cheese over salsa and top with green onions. Cover and refrigerate 1 hour before serving. Serve with baked tortilla chips.

Makes 8 servings.

Nutrition information per serving: 212 cal., 4.6 g. fat, 34.5 g carbo., 11.3 g protein, 744 mg sodium, 7 mg chol.

(Recipe from "Looneyspoons: Lowfat Food Made Fun" by Janet and Greta Podleski, Berkley, 2000, $19.95 paperback.)