Recipe

Roasted Spicy Buffalo Chicken Drumsticks

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buffalo chicken drumsticks on a plate with celery and bluecheese

Makes about 10-15 drumsticks.

Poultry skin makes the drumsticks crispier and moister. To trim calories and fat, remove the skin before adding the seasonings.

Ingredients

  • Non-stick cooking spray
  • 3 ½ pounds chicken drumsticks*
  • 1 ½ tsp. salt
  • ½ tsp. garlic powder
  • 1 tsp. chili powder
  • 1/4 to
  • 1/2 tsp. cayenne pepper, or to taste
  • 1/2 to 3/4 cup hot sauce

Directions

  1. Preheat oven to 375°F.
  2. Spray a baking sheet with non-stick cooking spray. Pat drumsticks dry with a paper towel; arrange them on the baking sheet in a single layer.
  3. In a small bowl, mix together the salt, garlic powder, chili powder, and cayenne pepper. Then, sprinkle the seasoning blend all over the drumsticks, being sure to coat and pat all sides well.
  4. Place the drumsticks in the oven and roast for 45 minutes, flipping them halfway through. Then, remove the drumsticks from the oven and brush the hot sauce over the tops and bottoms; then place back in the oven for 10 minutes more.
  5. If you like them extra-fiery, brush additional hot sauce on top right before serving.
  6. Enjoy with low-fat ranch dressing for dipping.

Batido verde delicioso

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Batido verde delicioso


1 porción

Ingredientes

  • 1/2 taza mango congelado
  • 1/2 taza piña congelado
  • 1/2 taza yogur de vainilla o natural bajo en grasa
  • 1 taza espinacas frescas o congeladas
  • 1/2 taza jugo de naranja
  • 1/2 taza agua

Instrucciones

¡Lávese las manos con agua y jabón durante al menos 20 segundos! ¡Añada todos los ingredientes a la licuadora! Si usa frutas y verduras frescas, agregue aproximadamente 1 taza de hielo. Licúe hasta que quede suave, vierta en su taza o vaso favorito, y ¡disfrute!

Bean Magic

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bean salad in a bowl

Beans – dried,canned,cooked. Kidney,garbanzo,pinto. White,black,red,pink... so many kinds! Bean are full of vitamins, minerals, protein and fiber that are important for your health. Because beans are high in protein, you can use less meat, chicken or fish in meals that include beans.

Bean Basics

  1. Check the beans, a handful at a time, and throw away dirt, small rocks or beans that are broken, discolored or shriveled.
  2. Place the good beans in a pot, strainer or colander.
  3. Rinse a few times with cold running water.
  4. Put clean beans in a large pot. Add water to cover the beans. Remember, dry beans will soak up liquid and can double or triple in size, so make sure you add plenty of water.
  5. Soak the beans in one of these ways: *TO USE BEANS THE SAME DAY, follow steps 1 - 4. Bring water to a boil, and boil rapidly for 2 minutes. Turn off the heat, cover and let the beans soak in the water for about 1 hour. *TO USE THE BEANS THE NEXT DAY, follow steps 1 - 4. Soak the beans overnight.
  6. Drain the soaked beans. Rinse and drain.
  7. Put beans in a large pot, cover with fresh water (see the chart for how much water to use).
  8. Bring to a boil, then turn heat down to low. Cover the pot and cook beans slowly until tender.
  9. You may need to add more liquid before the beans have finished cooking.
  10. The beans are now ready to use in other recipes that call for cooked beans.
  11. For some recipes that have a long cooking time (soups or baked beans) you can use the beans after step 6 and follow the directions in the recipe.
  12. Freeze some cooked beans to use later. Simply defrost and use as you would use canned beans.

Roasted Acorn Squash

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Ingredients

  • 1 medium acorn squash
  • Olive oil
  • Salt and pepper OR cinnamon

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 375 degrees F.
  3. Cut the squash in half from stem to tip.
  4. Break the squash in half.
  5. Scoop out the seeds.
  6. Rub the squash halves with oil.
  7. Sprinkle with salt & pepper or cinnamon.
  8. Roast in oven for 45-60 minutes. S
  9. erve and enjoy!

Healthy Halloween BooNana Ghost Pops

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Ingredients

  • 3 bananas
  • ¾ cup vanilla yogurt (not Greek yogurt)
  • 12 mini chocolate chips
  • 6 wooden ice pop sticks

Directions

  1. Line a 9-inch baking pan with waxed paper.
  2. Peel the bananas and cut them in half crosswise at a slight angle. Insert a wooden ice pop stick into the cut end of each banana and push it about halfway up.
  3. Put the yogurt into a small bowl. Hold onto the pops by the wooden sticks and roll each banana in the yogurt to coat the surface. Let excess yogurt drip back into the bowl. Lay the pops in the baking pan. You will have leftover yogurt.
  4. Push the pointy top of 2 chocolate chips into each banana to make the eyes of the ghosts.
  5. Place the pops in the freezer to firm up, at least 3 hours.
  6. Remove pops from the freezer. Use a knife to trim any yogurt that dripped and froze along the sides of the banana.
  7. Serve straight from the freezer.