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
Ingredients
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)
Directions
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.
Nutrition
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
Ingredients
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
Directions
1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon of 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 of 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 of hot sauce and 1 tablespoon of 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 of 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 of 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 of lemon juice or vinegar to 1 cup milk.
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.
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
Ingredients
12 6-inch corn tortillas
Canola oil cooking spray
2 tablespoons lime juice
1/2 teaspoon chili powder
1/4 teaspoon salt
Directions
1. Position oven racks in the middle and lower third of the 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.
Nutrition
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.
Servings: About 2 (1/2 cup each)
Cook Time: 15 minutes
Total Time: 15 minutes
Ingredients
1 small shallot, peeled
1 5-ounce can water chestnuts, rinsed
1/2 cup reduced-fat cream cheese, (Neufchâtel)
1/2 cup low-fat cottage cheese
1/4 cup nonfat plain yogurt
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper, to taste
6 ounces baby spinach
2 tablespoons chopped fresh chives
Directions
1. Pulse shallot and water chestnuts in a food processor until coarsely chopped.
2. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated.
Make Ahead Tip: Cover and refrigerate for up to 3 days. Stir before serving.
Nutrition
Per serving: 54 calories; 3 g fat ( 2 g sat, 1 g mono ); 10 mg cholesterol; 4 g carbohydrates; 4 g protein; 1 g fiber; 222 mg sodium; 102 mg potassium.
BBQ Chicken Tenders
These crispy chicken tenders, made with boneless, skinless chicken breast, stay crispy with only a light coating of oil—no deep-frying needed. Serve as an appetizer or try them for dinner with crunchy vegetables and dip on the side.
Servings: About 24 tenders
Active Time: 40 minutes
Total Time: 1 1/2 hours (including 30 minutes of marinating time)
RELATED: 3 Out-Of-This-World Chicken Wing Recipes
Ingredients
1 cup prepared barbecue sauce
2 tablespoons Dijon mustard
2 tablespoons honey
1 1/2 pounds chicken tenders (see Note)
1/2 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 large eggs
1 3/4 cups coarse dry breadcrumbs, preferably whole-wheat (see Note)
Olive oil or canola oil cooking spray
Directions
1. Combine barbecue sauce, mustard and honey in a large bowl. Set aside 1/2 cup of the sauce in a small bowl. Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat. Marinate in the refrigerator for 30 minutes to 1 hour.
2. Preheat oven to 450°F. Coat a large-rimmed baking sheet with cooking spray.
3. Combine flour, salt and pepper in a shallow dish. Lightly beat eggs in another shallow dish. Place breadcrumbs in a third shallow dish. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumbs, shaking off any excess.
4. Place the tenders on the prepared baking sheet. Generously coat both sides of each tender with cooking spray.
5. Bake for 10 minutes. Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve with the reserved sauce for dipping.
Nutrition
Per tender: 67 calories; 0 g fat ( 0 g sat, 0 g mono ); 28 mg cholesterol; 8 g carbohydrates; 2 g added sugars; 8 g protein; 1 g fiber; 141 mg sodium; 7 mg potassium.
Smoky Corn & Black Bean Pizza
The secret to a grilled pizza is having all your ingredients ready to go before you head out to the grill. Make it a meal: Toss the extra black beans, diced tomato and avocado with prewashed salad greens and a tangy vinaigrette and dinner is on the table in no time.
Servings: 6
Cook Time: 30 minutes
Total Time: 30 minutes
Ingredients
1 plum tomato, diced
1 cup canned black beans, rinsed
1 cup fresh corn kernels, (about 2 ears)
2 tablespoons cornmeal
1 pound prepared whole-wheat pizza dough
1/3 cup barbecue sauce
1 cup shredded mozzarella, preferably smoked mozzarella
Preparation
1. Preheat grill to medium.
2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.
Nutrition
Per serving: 316 calories; 6 g fat ( 3 g sat, 0 g mono ); 13 mg cholesterol; 48 g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.
Chocolate Crunch
Crunchy wheat cereal, pretzels and almonds coated in bittersweet chocolate make an addictive sweet-salty snack.
Servings: 4 (3/4 cup each)
Cook Time: 5 minutes
Total Time: 35 minutes
Ingredients
1 cup Wheat Chex cereal, (2 ounces)
1 cup pretzel sticks broken in half, (2 ounces)
1/4 cup salted roasted almonds, (2 1/2 ounces)
3 tablespoons bittersweet chocolate chips, melted (see Tip
Directions
1. Combine Chex, pretzels and almonds in a medium bowl.
2. To melt chocolate: microwave on medium for 1 minute. Stir, then continue microwaving on medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
3. Drizzle with melted chocolate; stir to combine.
4. Spread the mixture on a wax paper-lined baking sheet and refrigerate until the chocolate is set, about 30 minutes.
Make Ahead Tip: Refrigerate in an airtight container for up to 5 days.
Nutrition
Per serving: 218 calories; 8 g fat ( 2 g sat, 3 g mono ); 0 mg cholesterol; 35 g carbohydrates; 5 g protein; 3 g fiber; 397 mg sodium; 176 mg potassium.