Super Bowl Sunday
We all know that Super Bowl Sunday is not just about the game-it's about the food. But pass on the store-bought snacks and take-out food-they're loaded with fat and sodium. Try these easy Super Bowl recipes for healthier homemade options, which pack less than half the calories and fat of traditional versions of Super Bowl favorites.
Boneless Buffalo Wings
Spicy Blue Cheese Dip
2/3 cup reduced-fat sour cream
2/3 cup crumbled blue cheese
1 tble distilled white vinegar
1/4 tsp cayenne pepper
Wings & Vegetables
3 tble nonfat buttermilk
3 tbls hot sauce, divided
3 tble distilled white vinegar, divided
2 lbs chicken tenders
6 tble whole-wheat flour
6 tble cornmeal
1/2 tsp cayenne pepper
2 tble canola oil, divided
2 cups carrot sticks
2 cups celery sticks
Preparation
To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
To prepare wings: Whisk buttermilk, 2 tble hot sauce and 2 tble vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tble hot sauce and 1 tble vinegar in a small bowl; set aside.
Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 tsp cayenne.
Heat 1 tble oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tble oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.
Nutrition
Per serving: 256 calories; 10 g fat ( 4 g sat , 4 g mono ); 83 mg cholesterol; 12 g carbohydrates; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.
Southwestern Beef & Bean Burger Wrap
12 ounces 93%-lean ground beef
1 cup refried beans
1/2 cup chopped fresh cilantro
1 tble chopped pickled jalapenos
1 avocado, peeled and pitted
1/2 cup prepared salsa
1/8 tsp garlic powder
4 whole-wheat tortillas, warmed (see Tip)
2 cups shredded romaine lettuce
1/2 cup shredded pepper Jack cheese
1 lime, cut into 4 wedges
Preparation
Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not over mix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.
Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.
Place tortillas on a clean work surface. Spread each with the guacamole and then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.
Tips & Notes
Tip: To warm tortillas: Wrap in foil; bake at 300°F until steaming, about 5 minutes. Or wrap in barely damp paper towels and microwave on High for 30 to 45 seconds.
Nutrition
Per serving: 455 calories; 20 g fat ( 6 g sat , 7 g mono ); 62 mg cholesterol; 42 g carbohydrates; 28 g protein; 9 g fiber; 716 mg sodium; 749 mg potassium.
Pinto Bean Chili
1 lb dry pinto beans
1 tble peanut oil, or canola oil
12 ounces andouille sausage, (see Tip), diced
3 slices bacon, chopped
2 cups diced onions
2 cloves garlic, peeled and smashed
1 cup diced red bell pepper
1 cup diced green bell pepper
1-3 tsp minced chile pepper, such as serrano or jalapeņo
1 teaspoon smoked paprika, (see Note)
4 large ripe plum tomatoes, seeded and diced
8 cups water
1 tsp salt
1/4 tsp freshly ground pepper
2 tsp freshly grated lime zest
Juice of 1/2 lime
Preparation
Pick over beans to remove any pebbles or broken beans and rinse under cold water. Place in a bowl, cover with 3 inches of cold water and soak for at least 6 hours or overnight. (Alternatively, use our quick-soak method: see Tip.)
Heat oil in a large heavy casserole or Dutch oven over medium heat; add sausage and bacon and cook, stirring occasionally, until the bacon is almost crisp, 7 to 10 minutes. Remove with a slotted spoon to a small bowl and set aside in the refrigerator.
Add onions and garlic and cook, stirring, over medium heat, until soft and lightly brown, 3 to 5 minutes. Add bell peppers and chile pepper to taste; continue to cook, stirring, until the mixture is soft, about 3 minutes. Stir in paprika. Add tomatoes and cook until they release their juice, about 2 minutes.
Drain the beans. Stir the beans and 8 cups water into the pot; bring to a boil. Reduce heat and simmer, uncovered, for 1 hour. Stir in the reserved sausage and bacon along with salt and pepper. Continue simmering, adding a little water if the beans are dry, until the beans are very soft and beginning to break down, about 30 minutes more. Stir in lime zest and juice.
Tips & Notes
Tip: Andouille sausage is a smoky, mildly spicy pork sausage commonly used in Cajun cooking. Look for it near other smoked sausages in large supermarkets or specialty food stores.
Ingredient Note: Smoked paprika is a spice made from grinding smoke-dried red peppers. It can be used in many types of savory dishes and is available in some large supermarkets with other spices.
Tip: To soak beans using a "quick-soak" method: Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
Nutrition
Per serving: 350 calories; 8 g fat ( 3 g sat , 1 g mono ); 45 mg cholesterol; 45 g carbohydrates; 24 g protein; 14 g fiber; 603 mg sodium; 814 mg potassium.
Jalapeno Poppers
12-18 whole fresh jalapeņo
1 cup nonfat refried beans
1 cup shredded Monterey Jack or extra-sharp Cheddar cheese
1 scallion, sliced
1 tsp salt, divided
1/4 cup all-purpose flour
2 large eggs
1/2 cup fine cornmeal
Olive oil or canola oil cooking spray
Preparation
Make a small slit on one side of each pepper. Place the peppers in a large microwave-safe dish. Cover and microwave on High until just softened, about 5 minutes.
Meanwhile, combine refried beans, cheese, scallion and 1/2 teaspoon salt in a small bowl.
When the peppers are cool enough to handle, scrape out the seeds with a small spoon (a 1/4-teaspoon measuring spoon works well). Fill each pepper with about 1 tble of the bean filling, or until the pepper is full but not overstuffed (the amount will depend on the size of the pepper). Close the pepper around the filling.
Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.
Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine cornmeal and the remaining 1/2 teaspoon salt in a third shallow dish. Roll each stuffed pepper in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the cornmeal mixture. Place the peppers on the prepared baking sheet. Generously coat all sides of each pepper with cooking spray.
Bake for 5 minutes. Turn each pepper over and continue baking until hot and the filling starts to ooze in a few spots, about 5 minutes more.
Tips & Notes
Kitchen tip: Touching hot peppers can "burn" your hands. Wear rubber gloves or wash your hands thoroughly after handling them.
Nutrition
Per popper: 87 calories; 4 g fat ( 2 g sat , 1 g mono ); 39 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 5 g protein; 2 g fiber; 419 mg sodium; 119 mg potassium.
Enjoy and May the Best Team Win!
