(SLIDE)(BlackDoctor.org) — Super Bowl Sunday is upon us again! And we know that the food being served is almost as important as which team is scoring the most points. But why bother with store-bought snacks when you can make healthier homemade versions of all the sweet and savory and spicy treats that you and your guests love?
No matter who wins the game, your fellow fans will see you as the true champion!
Southwestern Layered Bean Dip
Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.
Servings: 12 (about 1/2 cup each)
Cook Time: 20 minutes
Total Time: 20 minutes
1 16-ounce can nonfat refried beans, preferably “spicy”
1 15-ounce can black beans, rinsed
4 scallions, sliced
1/2 cup prepared salsa
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 cup pickled jalapeño slices, chopped
1 cup shredded Monterey Jack, or Cheddar cheese
1/2 cup reduced-fat sour cream
1 1/2 cups chopped romaine lettuce
1 medium tomato, chopped
1 medium avocado, chopped
1/4 cup canned sliced black olives, (optional)
1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.
Per serving: 146 calories; 7 g fat ( 3 g sat , 3 g mono ); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.
Boneless Buffalo Wings
Even though boneless Buffalo wings are made with healthy white-meat chicken, they’re usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party.
Servings: 8 (2 “wings”, 1/2 cup vegetables & 2 tablespoons dip each)
Cook Time: 30 minutes
Total Time: 40 minutes
Spicy Blue Cheese Dip:
2/3 cup reduced-fat sour cream
2/3 cup crumbled blue cheese
1 tablespoon distilled white vinegar
1/4 teaspoon cayenne pepper
Wings & Veggies
3 tablespoons nonfat buttermilk, (see Tip)
3 tablespoons hot sauce, such as Frank’s RedHot, divided
3 tablespoons distilled white vinegar, divided
2 pounds chicken tenders, (see Ingredient Note)
6 tablespoons whole-wheat flour
6 tablespoons cornmeal
1/2 teaspoon cayenne pepper
2 tablespoons canola oil, divided
2 cups carrot sticks
2 cups celery sticks
1. 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.
2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons 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.
3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4. 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 teaspoon cayenne.
5. Heat 1 tablespoon 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 tablespoon 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.
Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour. No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
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.
Chile-Lime Tortilla Chips
These tortilla chips are baked, not fried, and a squeeze of lime and a sprinkle of chili powder add flavor without tons of calories. Plus with 5 grams less fat per serving than a packaged version, they deliver all the crunch without the guilt.
Servings: 6 (8 chips each)
Cook Time: 30 minutes
Total Time: 30 minutes
12 6-inch corn tortillas
Canola oil cooking spray
2 tablespoons lime juice
1/2 teaspoon chili powder
1/4 teaspoon salt
1. Position oven racks in the middle and lower third of oven; preheat to 375°F.
2. Coat both sides of each tortilla with cooking spray and cut into quarters.
3. Place tortilla wedges in an even layer on 2 large baking sheets. Combine lime juice and chili powder in a small bowl. Brush the mixture on each tortilla wedge and sprinkle with salt.
4. Bake the tortillas, switching the baking sheets halfway through, until golden and crisp, 15 to 20 minutes (depending on the thickness of the tortillas).
Make Ahead Tip: Store in an airtight container for 1 to 2 days.
Per serving: 142 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 29 g carbohydrates; 2 g protein; 2 g fiber; 169 mg sodium; 10 mg potassium.
Creamy Spinach Dip
Try this light spinach dip made healthier with reduced-fat cream cheese, nonfat yogurt and low-fat cottage cheese instead of full-fat cheese, mayonnaise and sour cream. It will save you a whopping 84 calories and 10 grams of fat per serving when compared to traditional versions. Serve it with pita chips and crunchy vegetables or spread it on a sandwich.