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Delicious and Healthy Super Bowl Appetizers





4 (4 ounce) Chicken breast, boneless, skinless, trimmed and defatted, cut into strips or chicken tenderloins

¾ cup Corn starch

¾ cup Egg whites, or egg beaters

¾ cup Whole wheat flour

½ teaspoon Onion powder

½ teaspoon Salt

¼ teaspoon Garlic powder

2 cups Frank’s red hot sauce, or your favorite hot sauce

4 stalks Celery, cleaned, trimmed, cut into sticks (Optional)


  • Preheat oven to 375°F
  • Spray baking sheet lightly with pan spray.
  • Prepare chicken breasts, or tenders, as directed above.
  • In three separate bowls (medium size), place corn starch, egg beaters, and wheat flour in each of their own bowls.
  • Season the wheat flour with the onion powder, salt, and garlic powder.
  • Dip the chicken tenders in the corn starch first, shake off excess.
  • Next, dip corn starch breaded chicken tenders in the egg beaters.
  • Finally, dip the corn and egg beater breaded chicken tenders in the whole wheat seasoned flour and shake off excess flour.
  • Place on baking sheet.
  • Bake in oven for about 12-15 minutes.
  • Then warm hot sauce in sauté pan or microwave.
  • Toss fully cooked breaded chicken tenders in the hot sauce and toss until evenly coated with sauce.
  • Serve with H3 Ranch or H3 Bleu Cheese Dressing and a few celery sticks.

*Chef’s Note:  These chicken tenders can be tossed with sweet and sour sauce, bang bang sauce or even barbeque sauce. 

Number of Servings: 4
Serving Size: 4 tenders
Calories: 200
Fat: 0



1/2 cup Apple butter

1/2 cup Butter, unsalted

1 cup Powdered sugar                  

1 each Egg

1 teaspoon Vanilla extract

1 cup Whole wheat flour

1 3/4 cup All purpose flour

1 teaspoon Baking powder

1/4 teaspoon Salt


  • In a large bowl, beat the butter and apple butter until creamy. Mix in the sugar, egg and vanilla.
  • In a separate bowl, mix the dry ingredients: all purpose flour, whole wheat flour, baking powder, and salt.
  • Add the dry mixture to the sugar mixture.
  • Preheat oven to 325° F
  • Using your cookie cutter, cut out various footballs-themed shapes and place them  on a greased cookie tray.
  • Bake until lightly golden, about 17 to 20 minutes.  Transfer to a rack to cool.

Yield: 40 servings

Serving Size: 1 tablespoon uncooked cookie dough

Nutritional info: 60 calories

Fat:  3 grams




4 4oz. Chicken breasts, each breast cut into 6 pc.

1/2 Fresh pineapple, large chunks

16 Wooden skewers, soaked in water


1 Cup Chicken Stock

4 Fresh limes juice and zest

1/4 Cup Fresh chopped cilantro

1 Tsp. Minced garlic

1 Tbl. Extra virgin olive oil

1/2 Tsp. Crushed red pepper

1/2 Tsp Salt



  • Combine first 7 ingredients for the marinade, reserve.
  • Prepare chicken and pineapple, skewer alternating chicken and pineapple.
  • Lay skewers in a single layer cover with marinade wrap and chill, allow marinading for 30 minutes to 2 hours.
  • Remove skewers from marinade, grill skewers.

Number of Servings: 4
Calories: 170
Fat: 4




2 cups   Zucchini, grated

1/4 cup Red onion, minced

1 tablespoon Parsley, finely chopped

1/2 teaspoon Cumin, ground

1 teaspoon Tabasco

1/2 cup Monterey jack cheese

1 Each Whole wheat flour tortilla


  • In a food processor grate zucchini.
  • Place red onions and parsley into the food processor to mince.
  • Pour zucchini, onions and parsley into a strainer allowing the excess liquid to drain.
  • Once drained, pour mixture into a bowl, add cumin, Tabasco and cheese—combine well.
  • Lightly spray one side of the flour tortilla and place oiled side down onto a medium hot skillet.
  • Spread 1 cup of zucchini mixture onto 1/2 of the tortilla and fold the other half of the tortilla over the zucchini mixture.
  • Cook tortilla on the first side until it is golden brown then flip to the other side and cook until it has also browned.
  • When finished browning, place quesadilla on a cutting board and cut into 4 wedges.

*Chef’s Note:  Serve with 1/4 cup black bean salsa, 1/2 cup Mexican slaw, or salsa. Enjoy! 

Yield: 2 servings

Nutritional info:

Calories: 200

Fat: 3 grams


Sweet Potato Fries


2 each Sweet potatoes,large

1 Tablespoon Rosemary, fresh, chopped

1 Tablespoon Thyme, fresh, chopped

2 teaspoon Olive oil

½ teaspoon Salt

¼ teaspoon Pepper


  • Preheat oven to 400° F
  • Peel sweet potatoes then cut into thick long strips
  • Chop fresh herbs and set aside
  • In medium size mixing bowl, add oil, herbs, salt and pepper
  • Toss chopped sweet potatoes in mixing bowl until they are evenly coated with oil and spices.
  • Place potatoes on baking sheet.
  • Roast in oven for about 20 minutes.  Be sure to check on them every 10 minutes to flip them over/around.  This will aide in even browning.

Chef’s Note: These fries pair well with our Chipotle Ranch (recipe below) or H3 Bleu Cheese Dressing.

 Serves: 4

Serving size: ½ cup

Calories: 100

Fat: 2



2 cups Cottage cheese

2 Tablespoons Lemon juice

1 cup Low fat mayonnaise

1 cup Low fat sour cream

1 cup Buttermilk, fat free (optional)

2 Tablespoon Garlic powder

2 Tablespoon Onion powder

¼ teaspoon Sea salt

1 each Chipotle pepper

1 teaspoon Chipotle adobo juice


  • Place the cottage cheese and lemon juice in the food processor and mix until smooth.
  • Combine with the remaining ingredients in a large bowl and whisk together.
  • Chill.                     

Number of Servings: 32

Serving Size: 2 Tablespoons

Calories: 35

Fat Grams: 3




4- 4 ounce Chicken Breast

1/4 cup Cornstarch

1/4 cup Egg substitute                  

1/4 cup Water

1/2 cup Honey

1/2 tablespoon Hot sauce, Tabasco

1/4 cup Low sodium soy sauce

1 teaspoon Crushed red pepper flakes

1/2 Tablespoon Orange juice concentrate

2 teaspoons Cornstarch

2 teaspoons Water, cold


  • Preheat oven to 350° F.
  • Cut each chicken breast into 4 pieces to create “wings”.
  • Coat the chicken by dipping the chicken into the egg substitute and then tossing it in the cornstarch. Shake excess cornstarch from the chicken “wing” and place on a greased sheet tray.
  • Bake coated chicken in oven for 5-7 minutes or until internal temperature has reached 160 degrees. (Once removed from oven, the chicken will carryover cook to 165 degrees.)
  • For the sauce, in a small sauce pan mix the honey, hot sauce, soy sauce, crushed red pepper flakes and orange juice concentrate on medium heat.
  • In a small bowl mix the cornstarch and cold water, making cornstarch slurry.
  • Once the sweet and spicy sauce has come to a simmer, add the cornstarch slurry to thicken the sauce. Add more or less to adjust thickness.
  • Toss the baked chicken with the sauce and enjoy!

*Chef’s Note:  This dish is great for football season! You can share with your friends as an appetizer, 1 chicken breast will serve 2 people. Or serve it up with your favorite vegetables or salad for dinner.   

Yield: 4 servings

Calories: 280

Fat: 3 grams

Carbohydrates: 39

Fiber: 0 grams

Protein: 28 grams