Note: This recipe is especially for kids with diabetes, but can be a nutritious part of almost anyone's diet.
This low-fat and low-carbohydrate treat is excellent for your next movie night. If one serving doesn't fill you up, have two — they'll count as only 1 carbohydrate exchange.
Prep time: 15 minutes
Ingredients:
- 7½ cups air-popped popcorn
- butter-flavored cooking spray
- 1½ tsp. cumin
- 1½ tsp. garlic powder
- 1½ tsp. onion powder
- 1½ tsp. Worcestershire sauce
- cayenne pepper (optional)
Utensils:
- oven (you'll need help from your adult assistant)
- large baking pan
- measuring cups
- measuring spoons
Directions:
- Preheat oven to 300ºF (148ºC).
- Put popcorn in a large mixing bowl.
- Lightly coat popcorn with cooking spray. Toss and coat again.
- Combine cumin, garlic powder, onion powder, and cayenne pepper (optional).
- Sprinkle spices over popcorn and toss to coat evenly.
- Drizzle Worcestershire sauce over popcorn and toss again.
- Spread popcorn evenly in large baking pan.
- Bake for 10 minutes, tossing once.
Serves: 6
Serving size: 1½ cups
Nutritional analysis (per serving):
46 calories
2 g protein
1g fat
0 g sat. fat
9 g carbohydrate
2 g fiber
0 mg cholesterol
14 mg sodium
10 mg calcium
0.8 mg iron
Diabetic exchanges:
½ carbohydrate exchange
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
Divide leftovers into individual serving sizes and put into airtight bags. Next time you're hungry for a snack, you can easily incorporate it into your meal plan.
Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012
