Page 27 - Christiana Care Focus October 2018

the kernels, dump in the bag, fold and microwave. Easy-peasy. Plain popcorn is tasty, but if you find it bland, spice it up with your favorite no-salt or low-sodium seasonings. A little cooking spray will help the spices stick.
Ingredients
1⁄4 1⁄2 1⁄4 1⁄4
cup popcorn kernels teaspoon cinnamon teaspoon smoked paprika
teaspoon garlic powder
SUPER spud
Make these super-fast and super tasty potatoes hearty enough as a main course.
Cooking spray, olive oil or butter flavored
Directions
1. Combine cinnamon, smoked paprika and garlic powder in a small bowl and set aside.
2. Pop popcorn using an air-popper. Alternatively, place popcorn kernels in a brown paper lunch bag and fold the top down twice (about 1 inch per fold) to seal. Lay bag on its flat side in the microwave and pop for about 1:30-2:30 minutes, depending on the strength of your microwave. Stop
the microwave when the popping slows significantly. Do not wait for kernels to entirely stop popping or popcorn will begin to burn.
3. When popcorn has cooled slightly, open
the bag taking care to avoid the steam and empty the bag into a large bowl. Lightly spray the popcorn, mixing while you spray. Sprinkle with 1⁄2 the spice mixture. Stir and sprinkle with the rest. Once cool, store in an airtight container.
NUTRITION: Calories 87, Total Fat 2 g, Saturated Fat 0 g, Monounsaturated Fat
0 g, Polyunsaturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium
0 mg, Potassium 7 mg, Total Carbohydrate 20 g, Dietary Fiber
4 g, Sugars 0 g, Protein 3 g
Loaded Sweet Potato
Serves 1
Delicious served hot, room temperature Directions
or cold, loaded sweet potatoes are a great option for those evenings where dinner at home isn't a possibility. Sweet potatoes are full of vitamins and minerals, and when topped with healthy ingredients like chickpeas and greens, they leave side-dish territory and become the main course. Sweet potatoes are tasty baked, but for a super-fast meal cook them in the microwave. Prepare the night before and store in the refrigerator for a satisfying on-the-go meal.
Ingredients
1 small sweet potato, about 7-8oz
1 cup baby spinach, baby kale or baby Swiss chard
1 tablespoon water
1⁄2 teaspoon balsamic vinegar 1⁄4 cup chick peas, no salt added 1⁄2 oz goat cheese
1 teaspoon dried cranberries, reduced sugar
1. Prick sweet potato all over and microwave according to your microwave's settings, about 5 minutes.
2. Use a hot pad to carefully remove cooked sweet potato from microwave and set aside to cool slightly before handling it further. In a small microwave-safe bowl combine greens and 1 tablespoon water. Cover bowl tightly with plastic wrap and microwave just long enough to lightly steam the greens, about 1 minute. Drain and gently press greens with a spoon to remove any excess liquid.
3. Add chick peas and balsamic vinegar to the greens and toss to coat. Carefully slice open the cooked sweet potato
and top with the greens mixture.
Top with goat cheese crumbles and dried cranberries. Eat right away or refrigerate until ready to eat. 
NUTRITION: Calories 328, Total Fat 4 g, Saturated Fat 2 g, Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, Trans Fat 0 g, Cholesterol 10 mg, Sodium 231 mg, Potassium 1200 mg, Total Carbohydrate 62 g, Dietary Fiber 11 g, Sugars 12 g, Protein 11 g
FOCUS • OCTOBER 2018 25