Crawfish Burgers with Horseradish Sauce

Serves 8. Prep time: 15 minutes; cook time: 10 minutes.

Recipe is reprinted with permission from “Guy’s Guide to Eating Well: A Man’s Cookbook for Health and Wellness” by Holly Clegg and Curtis Chastain, M.D. 

1 cup saltine cracker crumbs

1 tablespoon Dijon mustard

2 tablespoons light mayonnaise

1 teaspoon hot sauce

1 bunch green onions, chopped

⅓ cup chopped parsley

⅓ cup shredded reduced-fat sharp Cheddar cheese

1 pound Louisiana crawfish tails, rinsed and drained

Salt and pepper to taste

1 tablespoon olive oil

Flour

Horseradish Sauce, optional (see recipe)

1. In a medium bowl, carefully mix together all ingredients except olive oil and flour.

2. Cover, chill 30 minutes, if time permits. Shape into 8 patties.

3. In large nonstick skillet, heat oil, lightly dust cakes with flour, cook over medium heat 3-5 minutes on each side, or until browned. Serve with Horseradish Sauce if desired.

Terrific Tip: To make ahead of time, mold into patties and refrigerate, covered, until ready to cook.

For cracker crumbs, place crackers in a food processor to blend.

Serving Suggestion: Make small crawfish patties and pop in miniature buns for delicious sliders.

Nutrition info per serving: calories 134; calories from fat 35 percent; fat 5 g; saturated fat 1 g; cholesterol 79 mg; sodium 254 mg; carbohydrates 9 g; dietary fiber 1 g; total sugars 1 g; protein 12 g. Dietary Exchanges: ½ starch, 2 lean meat.

Horseradish Sauce

¼ cup nonfat plain Greek yogurt

2 tablespoons light mayonnaise

1 tablespoon lemon juice

2 tablespoons prepared horseradish

1. Combine all ingredients; mix well.

Nutrition info per serving (Sauce): calories 25; calories from fat 44 percent; fat 1 g; saturated fat 0 g; cholesterol 3 mg; sodium 73 mg; carbohydrates 3 g; dietary fiber 0 g; total sugars 1 g; protein 1 g. Dietary Exchanges: Free


Spicy Glazed Chicken

Makes 4 (4-ounce) servings. Prep time: 10 minutes; cook time: 15 minutes.

Recipe is reprinted with permission from “Guy’s Guide to Eating Well: A Man’s Cookbook for Health and Wellness” by Holly Clegg and Curtis Chastain, M.D.

1 teaspoon chili powder

2 teaspoons paprika

2 teaspoons garlic powder

½ teaspoon red pepper flakes

Salt and pepper to taste

1 pound boneless, skinless chicken breasts

⅓ cup honey

1 tablespoon apple cider vinegar

1. Preheat broiler. Cover baking pan with foil and coat with nonstick cooking spray.

2. In small bowl, mix together chili powder, paprika, garlic powder, red pepper flakes and season to taste.

3. Coat chicken with rub mixture and transfer to prepared pan. Broil 5-7 minutes on each side (or grill) or until chicken is done.

4. In small bowl, mix honey and vinegar. Turn chicken again and coat with honey mixture, cooking a few minutes or until honey starts to thicken and forms a glaze (may smoke a little).

Nutrition Nugget: Honey contains large amounts of boron which enhances testosterone levels. Boron also improves metabolism which helps keep you fit.

Terrific Tip: Don’t buy extra vinegar; whatever vinegar you have will work.

Nutrition info per serving: calories 228; calories from fat, 13 percent; fat 3 g; saturated fat 1 g; cholesterol 73 mg; sodium 146 mg; carbohydrates 26 g; dietary fiber 1 g; total sugars 24 g; protein 25 g. Dietary Exchanges: 1½ other carbohydrate, 3 lean meat.