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Healthy Recipes: Buffalo Wings with Blue Cheese Dip Ingredients: 16 chicken wings (about 3 pounds) 11/2 cups bottled chili sauce 3 to 4 tablespoons bottled hot pepper sauce 1 recipe Blue Cheese Dip or bottled ranch salad dressing Instructions: Cut off and discard wing tips. Cut each wing into 2 sections. Place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat about 10 minutes or until chicken is browned, turning once. Transfer chicken to a 3 1/2- or 4-quart crockery cooker. Combine chili sauce and hot pepper sauce; pour over chicken wings. Cover and cook on low-heat setting for 4 to 5 hours or on high-heat setting or 2 to 21/2 hours. Serve chicken wings with Blue Cheese Dip or ranch salad dressing. Nutrition Facts: Servings: 16 Amount Per Serving: Calories 108 Fat 8 g, Cholesterol 21 mg Carbohydrates 3 g, Sodium 217 mg Grilled Sirloin With Citrus Salsa Ingredients: 1 1/2 pounds lean boneless top sirloin 1/2 cup low-sodium soy sauce 1/4 cup chopped green onion 2 tablespoons dark brown sugar 3 tablespoons fresh lime juice 1/8 teaspoon hot sauce 1 clove garlic, minced Vegetable cooking spray Citrus Salsa : 2 oranges, peeled, seeded, and chopped 1/2 teaspoon grated lemon rind 1/2 teaspoon grated lime rind 1/2 small lemon, peeled, seeded, and finely chopped 1/2 small lime, peeled, seeded, and finely chopped 1/4 cup chopped green onion 1 tablespoon sugar 2 tablespoons chopped fresh cilantro 1 teaspoon seeded, minced jalapeno pepper 2 tablespoons unsweetened orange juice 2 tablespoons rice vinegar Instructions: Combine all ingredients for salsa and chill at least 2 hours. Trim fat from steak. Place steak in a shallow dish. Combine soy sauce and next 5 ingredients. Pour over steak; turn steak to coat. Cover and marinate in refrigerator at least 2 hours; turn steak occasionally. Remove steak from marinade; discard marinade. Coat grill rack with cooking spray; place on grill over medium-hot coals ( 350� to 400�). Place steak on rack; grill, covered, 5 to 6 minutes on each side or to desired degree of doneness. Let steak stand 5 minutes. Cut diagonally across grain into thin slices; arrange on serving plates. Serve with Citrus Salsa. If desired garnish with cilantro springs and slices of orange, lemon and lime. Quantity: Makes 6 servings Nutrition Facts: Amount Per Serving: Calories 234 - Calories from Fat 73 Percent Total Calories From: Fat 31%, Protein 45%, Carbohydrate 24% Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 65mg, Sodium 300mg, Total Carbohydrate 14g, Dietary Fiber 0g, Sugars 0g, Protein 26g, Vitamin A 136 units, Vitamin C 29 units, Calcium 0 units, Iron 3 units October_2003_Newsletter_p4 Home |
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