Popcorn can be a diet aid, or a diet destroyer, depending on what you top it with.
Seasoning mixes are notorious for ending up in the bottom of the popcorn bowl when there is no butter present to make the spices stick to each kernel. However, I do know a low-fat trick to help the seasonings stick to air-popped popcorn — no-stick cooking spray. The no-stick olive oil spray works especially well with dried herb and garlic mixtures. I recommend the using the “Misto,” a non-aerosol, vegetable-oil sprayer available in most cookware stores, to spray on your favorite olive oil. Be sure to spray and season the popcorn immediately after popping and serve it right away.
If you have a few minutes so spare, make your own seasoning mixture using dried herbs, spices, garlic powder, onion powder or chili powder. A light touch with grated Parmesan or Romano cheeses also adds flavor, without heaping on the fat and salt. You can also buy prepared salt-free seasoning mixes on the supermarket spice rack. These pre-packaged mixtures save the expense of buying several expensive herbs or spices, and all the measuring and mixing is done for you. Both McCormick and Mrs. Dash have created mixtures with ingredient lists that reads like a recipe, not a chemistry formula.
Popcorn lovers: Here are some recipes for sparking some natural, low-fat excitement in the air-popped popcorn bowl:
Chili-Cheese Popcorn
14 cups hot air-popped popcorn
1 1/2-2 tbsp grated Parmesan cheese
1/2-1 tsp chili powder
1/4 tsp dried oregano or marjoram
While the popcorn is popping, stir together the cheese, chili powder and oregano or marjoram in a custard cup.
Transfer the hot popcorn to a large bowl and toss it quickly with the cheese mixture. Serve immediately. Makes 14 cups.
Per Cup: 29 calories, 0.2 g. total fat (7% of calories), 0.1 g. saturated fat, 0 mg. cholesterol, 13 mg. sodium
Honey Jack Popcorn
1/4 cup honey
1 tbsp molasses
8 cups air-popped popcorn
1/4 cup chopped honey-coated nuts
Combine the honey and molasses in a small saucepan; warm over low heat until thinned. Place the popcorn in a large bowl and cover with the honey mixture. Add the nuts and toss until coated.
Coat a large baking sheet with no-stick spray. Place the popcorn on the prepared baking sheet. Bake at 300 degrees F for 20 minutes, tossing after 10 minutes. Remove from the oven and cool. Makes 8 cups.
Per Cup: 91 calories, 2.5 g. fat (24% of calories), 0.8 g. dietary fiber, 0 mg. cholesterol, 3 mg. sodium