By Tammy Roberts
Nutrition & Health Education Specialist
University of Missouri Extension
This weekend, lots of people will be joining family and friends to watch the most popular football game of the year. There will be many high fat, high calorie choices available on the buffet line at those parties. Here are a couple of suggestions from the University of Missouri Extension on how you can make the choices healthier by how you prepare the recipe you choose to take.
Ham and Spinach Dip
1½ cups ground 93 percent lean ham (about ½ pound)
1 10-ounce package frozen chopped spinach, thawed and drained
1 cup dry curd cottage cheese
1 tablespoon margarine
1 cup plain low-fat yogurt
½ cup light mayonnaise
2 green onions, chopped (include tops)
1 teaspoon “light” seasoning or other reduced sodium seasoning blend
1 loaf round rye bread or French bread
Combine margarine and dry curd cottage cheese in blender. Blend at a low speed until creamy. Be patient, it will take a few minutes, but don’t try to hasten it by adding liquid.
In mixing bowl, combine ground ham, spinach, blended cottage cheese and margarine, yogurt, light mayonnaise, green onions and seasonings. Refrigerate until ready to serve.
With a sharp knife, cut top 1/3 off round rye loaf or French bread. Hollow out loaf, leaving a 1-inch thick shell. Cut bread into 1-inch cubes. Store bread cubes and shell in plastic bags until ready to serve. Just before serving, toast bread shell in 400-degree oven for 8 minutes (this prevents the dip from soaking into bread shell). Place the ham and spinach mixture in the bread shell. Serve with reserved bread cubes and vegetables. Makes about 4 ½ cups dip.
(For one tablespoon)
Calories: 17; Protein: 2 g; Carbohydrates: 1 g; Fat: 1 g; Sodium: 60 mg
2 8-ounce tubs light or non-fat cream cheese
1 8½ -ounce can crushed pineapple (in natural juice), drained
¼ cup chopped green pepper
2 tablespoons chopped onion
¾ teaspoon Spice Islands Beau Monde seasoning
1. Mix all ingredients except nuts.
2. Divide into two balls. Chill 30 minutes for easier handling.
3. Roll in nuts.
4. Serve one now, freeze the other.
Note: Spray hands with vegetable spray when you shape the ball. May also be rolled in chopped fresh parsley.
Calories: 239; Protein: 9 g; Carbohydrates: 11 g; Fat: 17 g; Calcium: 85 mg
The spinach dip represents a savings of 50 calories and 5 grams of fat per two tablespoon serving. By eating the lower calorie cheese ball, you save close to half of the calories and fat as the regular version.
For more information, contact Tammy Roberts at 660-679-4167 robe...@missouri.edu.