KSBI TV THUNDER DRAFT PARTY
RECIPES:
Avacado-Yogurt Dip
Yield
16 servings (serving size: 2 tablespoons)
Ingredients
3/4 cup plain fat-free yogurt
3 tablespoons chopped fresh cilantro
1/2 cup finely chopped red onion
3 tablespoons fresh lime juice
1 tablespoon finely chopped seeded jalapeno pepper
1/2 teaspoon salt
1 tablespoon ground cumin
3 ripe peeled avacados, seeded and coarsely chopped
1 glarlic clove, minced
Preparation
Place all ingredients in a food processor or blender, and prces until smooth.
Nutritional Information
70 Calories (76% from fat) 5.9g Fat (sat 0.9g, mono 3.6g, poly 0.7g)
1.3g Protein 4.6g Carbs 2g Fiber 0.0mg Cholesterol 0.4mg Iron
83 mg Sodium 21mg Calcium
Mini Ham and Cheese Frittatas
Yield
8 servings (serving size: 3 frittatas
Ingredients
Cooking Spray
1/2 cup finely chopped onion
2/3 cup chopped reducred-fat ham (about 2 ounces)
1/3 cup (about 1 1/2 ounces) shredded reduced-fat extra-sharp cheddar cheese
2 tablespoons chopped fresh chives
1/8 teaspoon dried thyme
1/8 teaspoon black pepper
4 large egg whites
1 large egg
Preparation
Preheat oven to 350 degrees
Heat a large nonskillet coated with cooking spray over medium-high heat. Add onion: saute 2 minutes or until crisp-tender. Add ham: saute 3 minutes. Remove from heat; cool 5 minutes. Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stiring with a whisk. Spoon mixture into 24 miniature muffin cups coated with cooking spray. Bake at 350 degrees for 20 minutes or until set.
Nutritional Information
39 Cal (30% from fat) 1.3g Ft (sat 0.5g, mono 0.2g, poly 0.1g) 0.2mg Iron
32 mg Cholesterol 80mg Calcium 2.3g Carbs 121mg Sodium 4.4 g Protein
0.4 g Fiber
Meals
Southwest Chicken Wrap 4 oz $6.45 6 oz $7.75
Seasoned Grilled Chicken Breast with Shredded Lettuce and Fat Free Chipolte Mayonnaise in a Wheat Wrap
(4 oz) 410 Cal, 10 g Fat, 844 mg Sodium, 1.34 Carbs
(6 oz) 504, Cal, 12 g Fat, 908 mg Sodium, 1.34 Carbs
Grilled Chicken Breast 4 oz $7.25 6 oz $8.50
Grilled chicen breast served with steamed broccoli and brown rice
(4 oz) 419 Cal 5.81 g Fat 89 mg Sodium 1.47 Carbs
(6 oz) 513 Cal 8.01 g Fat 153 mg Sodium 1.47 Carbs
Roasted Pork Loin 4 oz $7.45 6 oz $8.95
Pork Loin rubbed with thyme and garlic then roasted. Served with Steamed Corn and a Chopped Lettuce Salad. Add your own favorite dressing.
(4 oz) 295 Cal 10.84 g Fat 69 mg Sodium 1.14 Carbs
(6 oz) 413 Cal 16.24 g Fat 102 mg Sodium 1.14 Carbs
Tilapia 7 oz only $8.45
Grilled Tilapia served with Grilled Zucchini and Spinach Salad
270 Cal 3.11 g Fat 74 mg Sodium 1.33 Carbs
Hamburger Steak 4 oz $6.75 6 oz $8.00
Grilled Hamburger Steak served with Brown Rice and Green Beans
(4 oz) 513 Cal 18.31 g Fat 81 mg Sodium 54.8 Carbs
(6 oz) 655.5 Cal 26.56 g Fat 114 mg Sodium 54.8 Carbs
Petite Sirloin 6 oz on $12.00
Grilled Sirloin served with Grilled Vegetables and Roasted New Potatoes
459 Cal, 12 g Fat, 120 mg Sodium, 30.3 Carbs
Stuffed Sweet Potato 4 oz $7.25
Sweet Potato baked and stuffed with seasoned Grilled Chicken. Served with a Side Salad. Add your own favorite dressing.
244 Cal 4 g Fat 88 mg Sodium 12.4 Carbs
Al A Carte
Meats and Seafood
Grilled Chicken Breast 4 oz $2.75 6 oz $4.00
Garlic Pepper, Southwest, Plain or Herbed
(4 oz) 190 Cal 4 g Fat 64 mg Sodium 0 Carbs
(6 oz) 284 Cal 6.2 g Fat 128 mg Sodium 0 Carbs
Ground Turkey Pattie 4 oz $1.15 6 oz $1.75
(4 oz) 266 Cal 14.9 g Fat 121 mg Sodium 0 Carbs
(6 oz) 399 Cal 22.4 g Fat 181.5 mg Sodium 0 Carbs
Petite Sirloin Steak 6 oz $7.50
318 Cal 11.2 g Fat 106.5 mg Sodium 0 Carbs
Roasted Pork Loin 4 oz $3.20 6 oz $4.80
(4 oz) 236 Cal 10.8 g Fat 66 mg Sodium 0 Carbs
(6 oz) 354 Cal 16.2 g Fat 99 mg Sodium 0 Carbs
Ground Beef Pattie 4 oz $2.75 6 oz $3.50
(4 oz) 285 Cal 16.5 g Fat 70 mg Sodium 0 Carbs
(6 oz) 427.5 Cal 24.75 g Fat 105 mg Sodium 0 Carbs
Tilapia-Grilled or Baked 7 oz $4.20
254 Cal 3.1 g Fat 63 mg Sodium 0 Carbs
Mahi Mahi-Grilled or Baked 8 oz $11.50
246 Cal 2 g Fat 256 mg Sodium 0 Carbs
Salmon-Grilled or Baked 8 oz $14.00
466 Cal 5.6 g Fat 69 mg Sodium 0 Carbs
Orange Roughy-Grilled or Baked 8 oz $14.00
238 Cal 2 g Fat 78 mg Sodium 0 Carbs
Hard Boiled Eggs 1 each .60
13 Cal .9 g Fat 11 mg Sodium .01 Carbs
Vegetables and Starches
Zucchini-Steamed or Grilled 4 oz $1.75
14 Cal .01 g Fat 3 mg Sodium 3.3 Carbs
Yellow Squash-Steamed or Grilled 4 oz $1.75
18 Cal .01 g Fat 3 mg Sodium 3.3 Carbs
Vegetable Medley-Steamed or Grilled 4 oz $1.75
18 Cal .01 g Fat 3 mg Sodium 3.3 Carbs
Green Beans 4 oz $1.75
12 Cal .01 g Fat 1 mg Sodium 9.9 Carbs
Broccoli 4 oz $1.75
13 Cal .01 g Fat 15 mg Sodium 2.7 Carbs
Corn 4 oz $1.75
59 Cal .04 g Fat 3 mg Sodium 14 Carbs
Black Beans/Lima Beans/Pinto Beans 4 oz $1.75/each
105 Cal .75 g Fat 370 mg Sodium 37.1 Carbs
Brown Rice 1 Cup $1.75
1216 Cal 1.8 g Fat 10 mg Sodium 44.9 Carbs
Mixed Salad Greens/Romaine Salad/Spring Greens 3 oz $1.75/each
0 Cal 0 g Fat 0 mg Sodium .02 Carbs
Spinach Salad 3 oz $1.75
2 Cal 0 g Fat 8 mg Sodium .02 Carbs
New Potatoes-Baked or Roasted 4 oz $1.75
123 Cal 0 g Fat 11 mg Sodium 27 Carbs
Sweet Potato-Baked or Roasted 4 oz $1.75
54 Cal 0 g Fat 22 mg Sodium 12.4 Carbs
BREADS
100% Whole Wheat .65/slice
65 Cal 1 g Fat 133 mg Sodium 11.8 Carbs
100% Whole Wheat Wrap .65/each
210 Cal 0 g Fat 660 mg Sodium 32 Carbs
