CHARLESTON, W.Va. -- As football season starts, everyone is looking for great tailgate recipes. Taco in a Bag, Chicken Quesadillas, White Chili, Oven-Fried Parmesan Chicken and Turkey Sliders are all nutritious suggestions for tailgates and end-of-the-season barbecues and sure to appeal to people of all ages.
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.
Taco in a Bag
Makes 12 servings. Source: West Virginia University Family Nutrition Program.
12 1-ounce bags baked Doritos
1 pound extra lean ground beef
1/2 package taco seasoning mix
Fat-free sour cream
BROWN ground beef in a skillet and drain well.
ADD taco seasoning and 1/2 cup water and simmer.
CRUNCH the chips in the bag and add a spoonful of desired garnishes. Eat taco out of the bag.
Nutrition information: Per serving: 183 calories, 8 grams fat, 10 grams protein, 20 grams carbohydrates, 2.5 grams fiber, 217 milligrams sodium.
Makes 20 servings. Source: West Virginia University Family Nutrition Program.
1 pound boneless, skinless chicken breast halves
1 packet fajita seasoning mix
2 green bell peppers, chopped
2 red bell peppers, chopped
1 onion, chopped
10 10-inch flour tortillas
1 1/2 cups low-fat shredded cheese
1 tablespoon bacon bits
HEAT the broiler.
CUT the chicken into small cubes and prepare with the fajita seasoning mix. Broil 5 minutes, or until the chicken is no longer pink on the inside.
HEAT the oven to 350°.
MIX, in a large saucepan over medium heat, the seasoned chicken, green bell peppers, red bell peppers and onion.
COOK slowly and stir 10 minutes or until the vegetables are tender and chicken is thoroughly cooked.
LAYER half of each tortilla with chicken mixture and bacon bits.
TOP with cheese and fold the tortilla.
BAKE in a heated oven for 10 minutes or until cheese is melted.
Nutrition information: Per serving: 115 calories, 3.5 grams total fat, 1 gram saturated fat, 9 grams protein, 12 grams total carbohydrate, 1 gram fiber, 180 milligrams sodium.
Makes 6 servings. Source: West Virginia University Family Nutrition Program.
1 10-ounce can white chunk chicken
3 cups cooked white beans
1 14.5-ounce can low-sodium diced tomatoes
4 cups low-sodium fat-free chicken broth
1 medium onion, chopped
3/4 cup green pepper, chopped
1/2 cup celery, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon oregano
6 tablespoons reduced-fat cheese
Baked tortilla chips
ADD the chicken, beans, tomatoes and chicken broth in a soup pot. Cover and simmer over medium heat.