Note: This recipe is especially for teens with diabetes, but can be a nutritious part of almost anyone's diet.

This low-fat and low-carbohydrate treat is excellent for your next movie night. The spices add an interesting flavor to the snack. If one serving doesn't fill you up, have two servings — they'll count as only 1 carbohydrate exchange.

Prep time: 15 minutes

Ingredients:

• 7½ cups air-popped popcorn
• butter-flavored cooking spray
• 1½ tsp. cumin
• 1½ tsp. garlic powder
• 1½ tsp. onion powder
• 1½ tsp. Worcestershire sauce
• cayenne pepper (optional)

Directions:

1. Preheat oven to 300°F (148°C).
2. Put popcorn in a large mixing bowl.
3. Lightly coat popcorn with cooking spray. Toss and coat again.
4. Combine cumin, garlic powder, onion powder, and cayenne pepper (optional).
5. Sprinkle spices over popcorn and toss to coat evenly.
6. Drizzle Worcestershire sauce over popcorn and toss again.
7. Spread popcorn evenly in large baking pan.
8. Bake for 10 minutes, tossing once.

Serves: 6

Serving size: 1½ cups

Nutritional analysis (per serving):
46 calories
2 g protein
1g fat
0 g sat. fat
9 g carbohydrate
2 g fiber
0 mg cholesterol
14 mg sodium
10 mg calcium
0.8 mg iron

Diabetic exchanges:
½ carbohydrate exchange

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Divide leftovers into individual serving sizes and put into airtight bags. Next time you're hungry for a snack, you can easily incorporate it into your meal plan.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012