Nutrition Wellness

Healthier Superbowl Snacks

January 29, 2015

Healthier Superbowl Snacks

Sporting events tend to mean sitting around watching the game while eating a lot of food – which can add up to a lot of extra calories.  At this year’s Superbowl, how about making some undercover recipe swaps for healthier Superbowl snacks? These recipes will fool even the pickiest eaters, so the only person who needs to know that the food is healthier is you!

Turkey Sliders

Ingredients:
1 lb ground turkey breast
¼ tsp black pepper
½ tsp garlic powder
¼ tsp salt
¼ cup reduced fat mayonnaise
¼ tsp black pepper
2 tbsp relish (sweet or dill)
12 dinner rolls
6 leaves of lettuce
6 slices of Swiss cheese

Directions:
In a large bowl, combine the first 4 ingredients and mix well. Divide mixture into 12 portions and shape into patties.

Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Cook patties until done.

In a separate bowl combine mayonnaise, relish, and pepper and mix well.

Slice dinner rolls and spreads each with 1 tsp of mayonnaise mixture.

Divide lettuce leaves and Swiss cheese into halves. Add a turkey patty, piece of lettuce and Swiss cheese to each slider. Serve immediately.

Swedish Meatballs

Ingredients:
1 lb 95% lean ground beef
½ cup wheat bread crumbs
½ cup finely chopped onion
½ tsp salt
½ tsp pepper
1 egg
1 ½ tbsp Dijon mustard
¼ tsp allspice
1/8 tsp ground nutmeg
¾ cup reduced-sodium beef broth
1 tsp cornstarch
½ tsp Worcestershire sauce
2 tsp olive oil
½ cup light sour cream

Directions:
In a large bowl, combine beef, breadcrumbs, onion, salt, pepper, egg, 1 tbsp of mustard, allspice and nutmeg and mix well. Form into 24 meatballs.

In a separate bowl combine beef broth, cornstarch, Worcestershire sauce and remaining mustard and mix well.

Heat a large nonstick skillet over medium-high heat and add olive oil. Cook meatballs 10-12 minutes until browned and turning occasionally. Transfer meatballs to a paper towel to drain. Add broth mixture to skillet, and bring to a boil.

Stir mixture often and cook until thickened, about 2 minutes. Remove skillet from heat and add sour cream, mixing well. Serve meatballs in sauce, or with sauce on the side.

Spinach and Artichoke Dip

Ingredients:
1 tbsp olive oil
1 cup reduced fat mayonnaise
1 tsp Tobasco sauce
2 tbsp fat-free cream cheese
1 16 oz can of garbanzo beans
¼ tsp dry mustard
¼ tsp black pepper
1 tsp capers
1 14 oz can artichoke hearts
1 10 oz package frozen spinach
½ cup green onions
¾ cup shredded part-skim mozzarella cheese
¼ cup grated parmesan cheese
1 tbsp lemon juice

Directions:
Preheat oven to 350 degrees.

In a food processor, combine the oil, mayonnaise, Tobasco sauce, cream cheese, garbanzo beans and mustard. Process until mixture is smooth. Add the remaining ingredients and process approximately 10-15 seconds. Pour mixture into a 1-quart casserole dish and bake for 25-30 minutes, until top is slightly browned and bubbly.

Cool for 10 minutes before serving sprinkle addition parmesan cheese on top if desired.

Baked Buffalo wings with Greek Yogurt Dip

Ingredients:
20 chicken wings, uncooked
¾ cup whole wheat flour
½ teaspoon cayenne pepper
½ teaspoon garlic powder
½ teaspoon salt
1/4 cup melted butter
3/4 cup hot pepper sauce
3/4 cup light Greek yogurt, plain
¼ cup blue cheese crumbles
2 Tbsp mayonnaise
1 small garlic clove, chopped
1 Tbsp buttermilk
Juice of ½ lemon
Aluminum foil
Cooking spray

Directions:
For the dip: pulse yogurt, blue cheese, mayo, lemon juice, and buttermilk in a food processor until creamy. Refrigerate.

For the wings: Line baking sheet with aluminum foil and cover lightly with cooking spray. Combine flour, cayenne pepper, garlic powder, and salt into a re-sealable plastic bag. Add chicken wings and toss until covered evenly with flour/spice mixture. Place on prepared baking sheet and refrigerate for one hour.

Preheat oven to 400 degrees.

Whisk together butter and hot sauce in large bowl. One by one, dip wings into hot sauce mixture and place back on baking sheet. Bake for 20 minutes, remove and flip wings, bake another 25 minutes or until wings are no longer pink in the center.

Beany Pico de Gallo with Homemade Tortilla Chips

Homemade chips are baked instead of fried and made with whole wheat flour. Corn tortillas can be substituted if desired. The dip is colorful and full of fiber, protein, and heart-healthy fat.

Ingredients:
1 package whole wheat tortillas
Cooking spray
½ tsp salt
2 15-oz cans black beans, rinsed and drained
2 cups pico de gallo, prepared
¼ cup jalapeno slices, rinsed and drained
1 medium avocado, chopped
½ tsp ground cumin
½ tsp chili powder

Directions:
For the tortilla chips: Preheat oven to 350 degrees. Stack tortillas and slice like a pizza into 8 triangular sections. Place tortilla triangles on baking sheet, then spray lightly with cooking spray and sprinkle with salt. Place in oven for 10-15 minutes or until golden brown and crisp.

For the dip: in a large bowl, combine black beans, pico de gallo, jalapeno slices, and chopped avocado. Sprinkle with chili powder and cumin, then gently mix together. Serve immediately.

Caprese Salad Bites

These finger foods are colorful, fresh, and full of flavor while going easy on your waistline.

Ingredients:
1 package basil leaves
1 bag baby spinach
Large container of cherry tomatoes, rinsed
1 “ball” of mozzarella cheese pearls
1 box toothpicks
Olive oil
Balsamic vinegar

Directions:
Place a cherry tomato on a toothpick, followed by a mozzarella pearl. Take one basil leaf and one spinach leaf and fold together, then pierce onto the toothpick. Place on a large plate and set aside. Repeat until all ingredients are used and lay side by side on a plate. Lightly drizzle olive oil and balsamic vinegar over the bites. Serve immediately or cover and refrigerate for later use.

Recipes created by Robin Duhon, RD, LMNT; Clinical Dietitian, CHI Health and Theresa Link, RD, LMNT; Outpatient Dietitian, CHI Health.

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