Pop Your Nibbles

Find yourself dipping into the Halloween candy bowl? Why not make a batch of flavorful, light popcorn to nibble while you let the trick-or-treaters take the fattening stuff from your front door.

Use 94% fat-free microwave popcorn to keep fat and calories down. Pop it, then jazz it up with some spices or herbs. If you like things really hot on Halloween, add more chipotle pepper to Witch’s Blend, which has a wonderfully smoky flavor, thanks to a few sprays of mesquite-flavor cooking spray.

Keep these snacks close at hand so you won’t find yourself horrified at all the calories Halloween candy can bring.

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Deane’s book “Low Fat Kitchen” includes more than 100 recipes created for this column. To order, call (800) 246-4042. The price is $20.45 including shipping and sales tax.

Witch’s Blend

Active Work and Total Preparation Time: 10 minutes

Mesquite-flavor cooking spray can be found at well-stocked supermarkets and select Smart & Final Iris stores.

1 bag 94% fat-free butter-flavor microwave popcorn (makes 12 cups popped corn)

1/2 small dried chipotle pepper, broken up

1 1/2 tablespoons chili powder

1/2 teaspoon garlic powder

1 1/2 teaspoons cumin seeds

1 tablespoon hot melted butter

1/2 cup roasted salted pepitas

Mesquite-flavor cooking spray

* Pop corn according to package directions.

* Combine dried chipotle, chili powder, garlic powder and cumin seeds in electric grinder until ground. While popcorn is still hot, toss with melted butter and ground spices. Stir in pepitas. Spray popcorn with 2 or 3 quick sprays of mesquite cooking spray.

12 cups. Each cup: 101 calories; 30 mg sodium; 5 mg cholesterol; 3 gram fat; 8 grams carbohydrates; 2 grams protein; 1.45 grams fiber.

Ghostly Gobbles

Active Work Time and Total Preparation Time: 5 minutes

1 bag 94% fat-free butter-flavor microwave popcorn (makes 12 cups popped corn)

3 tablespoons minced rosemary

1/3 cup grated Parmigiano-Reggiano cheese

1/2 teaspoon garlic powder

* Pop corn according to package directions. Combine hot popped corn with rosemary, cheese and garlic powder. Toss to coat evenly.

12 cups. Each cup: 46 calories; 50 mg sodium; 2 mg cholesterol; 1 grams fat; 7 grams carbohydrates; 2 grams protein; 1.36 grams fiber.