Super Bowl parties are traditionally as much about the food as they are the football. But while game day isn’t complete without the wings, fries, chili and dips, these staple snacks can pack some hefty (and unwelcomed) calories.
We’re swapping out the high-fat ingredients and cooking methods for a guilt-free football feast that’s big on flavor. And trust us, this is one tasty touchdown!
BUFFALO CHICKEN STRIPS
Buffalo chicken wings can pack more than a thousand calories a serving thanks to frying them with the chicken skin on and dipping them into fattening blue cheese or ranch dressings. Try lightening up your wings with this baked chicken tender recipe and opting for a Greek yogurt-based ranch to balance the heat.
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/2 tsp chili powder
• 1/8 tsp black pepper
• 1/2 tbsp oil
• 8 strips chicken tenderloin (12.5 oz)
• 1/4 cup Frank’s Hot Sauce
• 4 celery stalks, trimmed to 4 inch strips
Combine garlic powder, paprika, chili powder and black pepper in a medium bowl. Season chicken with spices and toss to evenly coat the chicken. Heat half of the oil in a large non-stick sauté pan over medium-high heat, when hot add half of the chicken and cook until golden, about 3-4 minutes, turn chicken and cook until center is no longer pink. Set aside; repeat with remaining oil and chicken. Pour the hot sauce over the chicken tossing well. Serve with celery sticks Recipe courtesy of SkinnyTaste.com.
GREEK YOGURT RANCH DIP
Combine 1 cup fat-free plain Greek yogurt with 1 tbsp Ranch seasoning (ingredients for mix below)
• 1/3 cup dry buttermilk (optional or swapped for fresh buttermilk)
• 2 Tbsp. dried parsley
• 1 1/2 tsp. dried dill weed
• 2 tsp. garlic powder
• 2 tsp. onion powder
• 2 tsp. dried onion flakes
• 1 tsp. ground black pepper
• 1 tsp. dried chives
• 1 tsp. salt
Recipe courtesy of GimmeSomeOven.com.
These zucchini fries still give you the crunch and flavor you crave from run-of-the-mill French fries without about half the calories. Plus, you get a healthy dose of vitamin C. And there’s parmesan, which makes everything better.
• 2 zucchini
• 1 egg white
• 1/4 cup milk
• 1/2 cup shredded Parmesan cheese
• 1/2 cup seasoned breadcrumbs
• Vegetable cooking spray
Preheat oven to 425°. Cut zucchini into 3-inch sticks. Whisk an egg white in a small bowl, and add milk. Combine Parmesan and seasoned breadcrumbs in a separate bowl. Dip zucchini sticks into egg mixture, and then roll in breadcrumb mixture. Coat a baking sheet with cooking spray, and place zucchini on sheet. Bake for 25–30 minutes or until golden brown.
Recipe courtesy of Health.com.
WHITE BEAN DIP
This bean-based hummus alternative still maintains the creamy texture of mayo or cream cheese-laden dips and includes heart-healthy olive oil and flavorful herbs. Serve with toasted whole wheat pita, carrot, bell pepper and celery sticks for dipping.
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 2 cloves garlic
• 2 tablespoons fresh lemon juice
• 1/3 cup olive oil, plus 4 tablespoons
• 1/4 cup (loosely packed) fresh Italian parsley leaves
• Freshly ground black pepper
• 6 whole wheat pitas
• 1 teaspoon dried oregano
Preheat the oven to 400 degrees F. Place the beans, garlic, lemon juice, 1/3 cup olive oil, and parsley in the work bowl of a food processor. Pulse until the mixture is coarsely chopped. Season with salt and pepper to taste. Transfer the bean puree to a small bowl. Cut each pita in half and then into 8 wedges. Arrange the pita wedges on a large baking sheet. Pour the remaining oil over the pitas. Toss and spread out the wedges evenly. Sprinkle with the oregano, salt, and pepper. Bake for 8 to 12 minutes, or until toasted and golden in color. Serve the pita toasts warm or at room temperature alongside the bean puree.
Recipe courtesy of Giada De Laurentiis on www.FoodNetwork.com.
TURKEY CHILI WITH BELL PEPPERS
Swapping ground beef for 99% lean turkey saves about 150 calories and around 15 grams of fat per serving, plus the addition of bell peppers adds Vitamin C, carotenoids and antioxidants. Top with fresh cilantro, sliced avocado, fat free plain Greek Yogurt and/or a tablespoon of sharp cheddar.
• 1 tablespoon olive oil
• 1 cup chopped sweet onions
• 1 tablespoon minced garlic
• 1/4 cup chopped yellow bell peppers
• 1 pound ground turkey
• 1 (28-ounce) can crushed organic tomatoes, undrained
• 1 (16-ounce) can red kidney beans, drained and rinsed
• 1 tablespoon chili powder
• 1 tablespoon sugar
• 2 cups low-sodium chicken stock
• 1/2 teaspoon garlic powder
• 1 teaspoon hot sauce (recommended: Tabasco)
• 1 1/2 teaspoons sea salt
• 1 teaspoon dried basil
• 1/2 teaspoon dried oregano
In a large skillet, sauté onions, garlic and bell peppers in olive oil over medium heat until onions are translucent. Add ground turkey and cook until browned. Add remaining ingredients and stir well to combine. Reduce heat to low and simmer for 1 hour, stirring occasionally.
Recipe courtesy of LPGA World Hall of Famer Nancy Lopez; adapted by Canyon Ranch Chef Scott Uehlein on www.FoodNetwork.com.