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With the upcoming holidays you are probably searching your recipes for things that are going to be more healthy and more nutritious.
I am Mary Ellen Autry, a diabetes educator and dietitian with The Austin Diagnostic Clinic.
What we will prepare is a kicked up Chex Mix.
This recipe will be lower in fat than your traditional Chex Mix.
The recipe is going to use egg whites as a substitute for butter and margarine.
In a large bowl I am going to mix all of my dry ingredients.
I am going to put in a cup of wheat Chex.
The recipe online is for double this amount.
But today I am making a smaller version.
I am using one cup of each of the Chex items.
I am going to add one cup of corn Chex and one cup of rice.
To that I will add Cheerios...
and pretzels...
and almonds...
Then I will take a spoon and stir the ingredients around.
The base of my sauce is an egg white.
I do not want any of the egg yolk in this.
So I will separate the two so I only have the white.
With my folk I will whip the egg white until it is foamy.
SO there the egg is foamy and it is kind of mixed up.
Then I add Worcestershire sauce.
I will give this a little bit of a stir and start to add spices.
SO I will add in garlic powder...
Onion powder...
Chili powder...
And cayenne pepper.
The egg white is high in protein without the added fat. It is also low in calories.
The last thing to do is add the salt.
Now I have this mixture of my spices and Worcestershire sauce.
I will pour this over my dry mix.
The egg base is really nice.
You can also do this with nuts.
So this egg white can also be taken, mixed up, poured over a batch of nuts and sprinkled with cinnamon and nutmeg.
That will also cut down on the fat content.
I will slowly drizzle my mixture on top of what I have in the bowl.
I do not want to do this too quickly, because I do not want one piece to receive a lot of the spices.
I want to get this as evenly spread out as I can.
It is smelling good already. I can really smell the chili powder.
I can smell the peppers, the onion, the garlic.
The cayenne powder really kicks up the flavor. To me that is a key ingredient.
I want to make sure everything is fairly well-coated and I get all of the spices.
Depending on the humidity outside and the size of the pan, this will take an hour to 1 1/2 hours to dry.
You want to put the Chex Mix on the middle rack.
Do not put it too high or too low in the oven because it will brown too much.
I believe my Chex Mix is about the consistency that I want it to be as far as for moisture.
I take my hands and start to pull things apart a little bit.
And I do at this point taste it because I want to hear that crunch.
I do not know if you could hear that but it crunched.
And when I eat it, it is also crunchy.
What I don't want is for the mix to be too soggy.
If it is moist I want to cook it a little longer.
But this looks pretty good.
So now that you have this Chex Mix ready you can use it as a gift.
You can take it to the work party
You can take it over to somebody else's house.
Or you can sit and it it a home as a snack while watching your favorite Christmas movie on TV.
[www.adclinic.com]