Americans eat about 16 billion quarts of popcorn per year, making this nutritious, whole-grain food one of the country's favorite snacks. But the fat and calories in packaged microwave popcorn have the potential to trip up your weight-loss plan. Air-popping your own popcorn creates a fat-free, healthy snack that you can season with custom flavorings. When prepared the fat-free way, popcorn fits seamlessly into your weight-loss diet.
Step 1
Measure 1.5 tbsp. of popcorn kernels for one serving or 3 tbsp. for two servings. Place in the well of the air-popper.
Step 2
Plug in the air-popper and make sure the plastic chute is securely placed on the machine. Set the large bowl underneath the chute to catch the kernels as they're popped.
Step 3
Turn the machine on and allow all of the kernels to pop. Air-poppers use heated air to turn the moisture inside the kernels to steam. The steam pressure builds to the point at which it must escape, bursting the kernels and creating popcorn. Do not add oil or butter to air-poppers; it will clog the air vents and burn, ruining your machine.
Step 4
Sprinkle on your choice of seasoning while the popcorn is still hot; the seasonings will cling better to the kernels. Add a blend of dried Italian herbs like oregano, basil and parsley for a savory snack, or dust the kernels with spicy cajun seasoning.
Step 5
Add a pinch of salt to the popcorn and shake the bowl so it distributes evenly among the kernels. If you're watching your sodium intake, though, omit the salt or use a salt-free herb blend instead.
Step 6
Divide the popcorn into 100-calorie packs in zip-top sandwich bags for controlled snacking. According to the Mayo Clinic, about 3.5 cups of air-popped popcorn equals 100 calories, even with the herb seasoning.
Tips and Warnings
- According to the USDA, 3.5 cups of air-popped popcorn also contains 3g protein. nearly 4g fiber and no fat or cholesterol.
Things You'll Need
- Plain popcorn kernels
- Tablespoon
- Air-popper
- Large bowl
- Dried herb blend or other seasoning
- Salt (optional)
- Zip-top sandwich bags
References
- The Popcorn Board: Fun Popcorn Facts
- Mayo Clinic: Snacks: How They Fit Into Your Weight-Loss Plan
- "Quick Check Food Facts"; Barron's Educational Series; 2006.
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