Healthy Snack Food Recipes

Chicken Drummettes

Healthy Snack Foods
Total Time: 8 hrs. 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 12 servings, 2 drummettes each
2 Tbsp. raw honey
2 Tbsp. tomato paste
1 Tbsp. hot pepper sauce (like Tabasco®)
1 Tbsp. Worcestershire sauce
24 chicken drummettes, skin removed
½ tsp. paprika



1. Combine honey, tomato paste, hot pepper sauce, and Worcestershire sauce in resealable plastic bag or a large sealable bowl; mix well.
2. Add chicken, shake thoroughly, and refrigerate, covered, for 6 to 8 hours.
3. Preheat oven to 350° F.
4. Line a baking sheet with aluminum foil. Place chicken on sheet; sprinkle with paprika.
5. Bake for 24 to 30 minutes, turning once, or until chicken is crisp and juices run clear.

Nutritional Information (per serving):

Calories: 67
Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 31 mg
Sodium: 101 mg
Carbohydrate: 4 g
Fiber: 0 g
Sugar: 3 g
Protein: 6 g






Teriyaki Salmon Bites

Healthy Snack Recipes







These tasty salmon appetizers will disappear quickly at party, or double the serving and have with steamed vegetables for a delicious lunch or dinner.

Total Time: 1 hour 15 min.
Prep Time: 10 min.
Cooking Time: 5 min.
Yield: 6 servings

¼ cup reduced sodium soy sauce
2 Tbsp. water
1 thin slice fresh ginger, finely chopped
1 clove garlic, finely chopped
1 Tbsp. raw honey
1 lb. raw salmon, cut into 1-inch cubes
1 Tbsp. coconut oil
1 tsp. sesame seeds
1 green onion, thinly sliced (for garnish; optional)

1. Combine soy sauce, water, ginger, garlic, and honey in a medium bowl; whisk to blend.
2. Add salmon; toss gently to coat. Refrigerate, covered, for at least 1 hour.
3. Heat oil in a medium saucepan over medium heat.
4. Place salmon in an even layer in saucepan; cook for 2 minutes, turn each salmon cube, cook for an additional 1 to 2 minutes, or until salmon flakes easily when tested with a fork.
5. Place salmon on a serving plate. Sprinkle with sesame seeds and green onion (if desired). Place a toothpick in each piece of salmon.

Nutritional Information (per serving):
Calories: 147
Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 42 mg
Sodium: 387 mg
Carbohydrate: 4 g
Fiber: 0 g
Sugar: 3 g
Protein: 16 g


Habanero Chili

Healthy Snack Recipe








This hot, flavorful chili is so tasty, even meat eaters will love this recipe.

Habanero Chili

Total Time: 45 min.
Prep Time: 30 min.
Cooking Time: 15 min.
Yield: 10 servings, about 1 cup each

2 lbs. seitan (“wheat meat”)
1 large onion, diced
2 cloves garlic, minced
1 habanero pepper, seeded and chopped (use gloves to handle)
1 tsp. chili powder
½ tsp. paprika
½ tsp. sea salt (or to taste)
1/8 tsp. ground black pepper
1 14.5 oz. can black beans, do not drain
1 14.5 oz. can kidney beans, do not drain
2 medium tomatoes, diced
Nonstick olive oil spray

1. Place seitan in food processor; pulse until it has the consistency of ground beef and set aside.
2. Spray a large skillet with nonstick olive oil spray. Add onion; cook over medium heat stirring frequently for 5 to 7 minutes, or until translucent.
3. Add garlic, habanero pepper, and seitan; sauté over medium heat for 3 to 4 minutes or until seitan is golden brown.
4. Add chili powder, paprika, salt, and pepper. Sauté for 2 more minutes.
5. Add black beans, kidney beans, and tomatoes; cook for 5 to 7 minutes or until mixture is heated through.
6. Reduce heat to low; continue to cook, mixing occasionally, for 5 minutes.

Tip: Serve chili on top of cooked whole-grain pasta (1/2 cup). Any remaining chili can be frozen to be reheated at a later time. If habanero is too spicy for you, substitute with jalapeño.

Nutritional Information (per serving):
Calories: 231
Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 613 mg
Carbohydrate: 26 g
Fiber: 8 g
Sugar: 2 g
Protein: 31 g



Southwestern Salad

Healthy Snack Recipe
Corn, black beans, and cilantro give this simple salad a Southwestern flair.

Southwestern Salad

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, 1 cup each





2 cups cooked brown rice (or other cooked whole grain)
1 (15-oz.) can black beans, drained, rinsed
2 cups frozen whole-kernel corn, thawed
1 medium tomato, finely chopped
3 green onions, finely chopped
2 Tbsp. extra-virgin olive oil
¼ cup white wine vinegar
¼ cup fresh cilantro, chopped
1 medium jalapeño, finely chopped (or cayenne pepper to taste)
1 tsp. mild chili powder

1. Combine rice, beans, corn, bell pepper, onion, oil, vinegar, cilantro, jalapeño, and chili powder in a large serving bowl; mix well.
2. For best flavor, cover and refrigerate for at least an hour before serving.

Tip: Rice can be mixed into salad, or all other ingredients can be combined and served over the rice.

Nutritional Information (per serving):
Calories: 157
Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 159 mg
Carbohydrate: 26 g
Fiber: 5 g
Sugar: 2 g
Protein: 5 g

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