Healthy Snacks - KMOV.com

Healthy Snacks

Open-Faced Ham and Apple Melts
As a homework snack or light lunch, these yummy melts mix sweet apple crunch, hearty ham and tangy Dijon flavor wonderfully!

Prep/Total Time: 15 min.

2 whole wheat English muffins, split
2 teaspoons Dijon mustard
4 slices deli ham
1/2 medium apple, thinly sliced
2 slices reduced-fat Swiss cheese, halved
Place English muffin halves cut side up on a baking sheet. Broil 4-6 in. from the heat for 2-3 minutes or until golden brown.
Spread with mustard. Top with ham, apple slices and cheese. Broil 3-4 minutes longer or until cheese is melted. Yield: 4 servings.

Nutrition Facts: 1 muffin half equals 130 calories, 3 g fat (1 g saturated fat), 14 mg cholesterol, 429 mg sodium, 17 g carbohydrate, 3 g fiber, 10 g protein.

Mixed Fruit Salsa
For a unique salsa, Laura Lancour of Milwaukee, Wisconsin tosses frozen berries with fresh peaches and kiwi fruit. "You can use canned peaches instead of fresh," she notes. It's a terrific snack or dessert served with homemade cinnamon tortilla chips.

Prep/Total Time: 25 min.1 package (16 ounces) mixed frozen berries, thawed and chopped or 2 cups fresh berries of your choice
2 medium peaches, diced
2 medium kiwifruit, peeled and diced
3 tablespoons sugar
2 tablespoons lemon juice
1-1/2 teaspoons grated lime peel

Cinnamon Tortilla Chips:
8 flour tortillas (7 inches)
3 tablespoons butter, melted
3 tablespoons sugar
1-1/2 teaspoons ground cinnamon
In a large bowl, combine the first six ingredients; set aside. Brush both sides of tortillas with butter. Combine the sugar and cinnamon; sprinkle over both sides of tortilla. Cut each into six wedges.
Place on ungreased baking sheets. Bake at 400° for 6-8 minutes on each side or until crisp. Drain salsa; serve with tortilla chips. Yield: 6-8 servings.

Nutrition Facts: 1 serving (1/2 cup) equals 221 calories, 8 g fat (3 g saturated fat), 11 mg cholesterol, 269 mg sodium, 35 g carbohydrate, 4 g fiber, 4 g protein.


Fruit and Cheese Kabobs
Our Test Kitchen staff, many of whom are busy young mothers themselves, came up with this fresh and fruity, summer snack idea. It's easy to make ahead and carry to the ballpark, beach or playing field, and the cinnamon-spiced yogurt dip adds that special touch kids love.

Prep/Total Time: 20 min.

1 pint fresh strawberries, halved
1-1/2 cups green grapes
1 package (8 ounces) cheddar and Monterey Jack cheese cubes
1 cup (8 ounces) vanilla yogurt
1/2 cup sour cream
2 tablespoons honey
1/2 teaspoon ground cinnamon
On 12 wooden skewers, alternately thread the strawberries, grapes and cheese cubes. For dip, in a small bowl, combine the yogurt, sour cream, honey and cinnamon. Serve immediately or refrigerate. Yield: 12 kabobs (1-1/2 cups dip).

Nutrition Facts: 2 kabobs with 1/4 cup dip (prepared with reduced-fat cheese, fat-free yogurt and reduced-fat sour cream) equals 233 calories, 10 g fat (7 g saturated fat), 34 mg cholesterol, 361 mg sodium, 26 g carbohydrate, 2 g fiber, 13 g protein

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