Less Calories, Same Flavor – Superbowl

Pizza, wings, subs, cheesy dips, chips and beer are just some of the foods associated with super bowl parties.  We know these aren’t the most friendly foods when it comes to your waist line and you have been working so hard in the gym, why throw it out the window.  The best way to manage what you eat at a big party, is to bring something you know is healthy.  This way you know there is something you can eat that will not make you feel guilty.  Here are some great foods that you can bring or serve at your Superbowl Party this Sunday!

Zucchini and Feta Roll Ups 

 


3 small zucchini
1 tablespoon olive oil
kosher salt
1/2 cup garlic-herb cheese spread (like Rondele orAlouette, I used Rondele light)

Directions

  1. Slice zucchini into 1/4 inch thick slices lengthwise.  A mandolin works best for this but you could always use a good old knife.  Discard the two outer slices that are mainly skin.
  2. Place the remaining slices on a baking sheet brush with olive oil on both sides, you should have around 15 slices.  Lightly sprinkle one side with salt to taste.  You just need a little, or none at all if you prefer.
  3. Place slices directly on a grill that has been preheated to medium.  Grill the slices until grill makes show on both sides and the zucchini is tender.  This could take 3-4 minutes per side.
  4. Remove the slices from the grill and place on the baking sheet.  Allow to cool.
  5. Once cooled, place 1/2 Tbsp of the cheese spread at one end of each zucchini slice.  Roll the slice up beginning with the end where the cheese spread is and secure with a toothpick.  Serve immediately or refrigerate until ready to serve.  These can be made up to a day in advance. Makes around 15 rolls.

Cauliflower ”Cous Cous”

 

Ingredients
1 large head of cauliflower
2 tablespoons olive oil
1 yellow onion, chopped
2 garlic cloves, minced
2 tablespoons fresh parsley, chopped
1/2 cup dried cranberries
1/4 cup pine nuts
2 teaspoons cumin
1 1/2 teaspoons paprika
1/2 teaspoon cayenne pepper
Salt and black pepper, to taste

Special Tools
Food processor

Directions

  1. Break the florets away from the rest of the head of cauliflower, making sure to leave behind as much of the stem as possible.  Chop the florets into smaller pieces and then transfer to a food processor and pulse until the pieces until they are finally chopped and resemble couscous.
  2. Place the dried cranberries in a bowl and pour warm water over them to plump them up.  Let sit for 15 minutes.
  3. In a small saute pan, heat the olive oil on medium heat.  Add the onion and cook for 3 minutes, or until onion is translucent.  Add garlic and season with salt and pepper, and, stirring often, cook for another minute.
  4. Add the cauliflower couscous to the pan, season with cumin, paprika, cayenne pepper, and additional salt and black pepper.  Cook for another 3-4 minutes.
  5. In a separate skillet, toast the pine nuts over medium-low heat.  Make sure to shake the pan frequently to ensure they toast evenly and don’t burn (note: watch them carefully as they can quickly go from perfectly toasted to burnt).
  6. Drain the bowl of cranberries and add them, along with the toasted pine nuts and chopped parsley, to the couscous mixture. Taste for seasoning and, if necessary, add salt and pepper.

Sweet Potato Chips

 

Ingredients
1 sweet potato
pinch chili powder
pinch salt
2 brown paper lunch bags

Directions

  1. Use a knife, the slicing blade of a food processor, or a mandoline to cut the sweet potato into 1/16 inch slices.
  2. Place the slices onto paper towels and pat dry.
  3. Fold the paper bags accordion style. Each fold should be about 1/2 inch.
  4. Place the folded bags into an 8 X 10 inch microwave-safe dish. Mist the potatoes with nonstick spray, then sprinkle with the spices.
  5. Place each slice into the accordion folds of the paper bag, being careful not to overlap the slices.
  6. Microwave on high for five minutes, let the slices cool for one minute, then cook another four minutes. Remove any chips that have light brown spots and cook the remaining chips, if any, for one more minute.
  7. Allow to cool completely before storing in an airtight container.

Serving Size: Makes 4 servings, approximately 20 chips per serving.

Turkey Meatballs

 

Ingredients
Meatballs:
2.5 lbs ground turkey
2 egg whites
2 tbs soy sauce
1/2 cup (1 bunch) chopped scallions
2 tbs grated ginger (finely minced if you don’t have a ginger grater)
1 handful of fresh cilantro, minced
3 cloves garlic, crushed
3/4 tsp crushed red pepper flakes
1 cup plain dry breadcrumbs

Sauce:
2 tbs soy sauce
3 tbs lime juice
1 tbs brown sugar
1 tbs smooth peanut butter
2 tbs water

Directions

  1. Combine all ingredients for meatballs in a large bowl, mixing well.
  2. Shape into approximately 60 meatballs (1-tbs size each) and broil in upper third of oven about 10 minutes.
  3. Turn and broil on second side until browned and slightly crisped.
  4. In the meantime, combine all sauce ingredients (a whisk or hand blender makes the job easy).
  5. Drizzle each serving (makes 10 servings, about 6 meatballs per serving) with 1 tbs sauce. Great served over brown rice, with steamed broccoli and portabello mushrooms!

Number of Servings: 10

Cucumber Cups

 

Ingredients
1 English (seedless) cucumber, peeled
1/2 cup peas*
1 tablespoon horseradish mustard
1/4 cup sour cream, reduced fat
1/4 cup hummus
1 sprig fresh dill, separated into 12 sections
* I used no-salt added canned peas, but you could also use thawed frozen peas.

Directions

  1. Cut the cucumber into 12 rounds (approximately 2 inches each).
  2. Scoop out the inner flesh being careful not to scoop out all the way through to the bottom.
  3. Place the slices on paper or cotton towels to drain.
  4. Puree the peas, mustard, and sour cream using a blender or immersion blender, or mash with a fork until smooth.
  5. Fill each cup with 2 teaspoons of hummus, then fill to the top with the pea mixture. Garnish with a dill sprig.

One filled cup per serving.

Bacon wrapped

 

Ingredients
1 can whole water chestnuts, drained and rinsed
1 small zucchini (about 4 ounces)
3 slices Canadian bacon, sliced into 1/2-inch wide strips
1 tablespoon plus 1 teaspoon barbecue sauce

16 toothpicks

Directions

  1. Preheat the oven to 375 degrees F.
  2. Coat a baking sheet with cooking spray.
  3. Using a vegetable peeler or mandoline, slice the zucchini lengthwise to create thin ribbons.
  4. Create an assembly line for the ingredients: Line up the zucchini ribbons, Canadian bacon, barbeque sauce, and water chestnuts on your cutting board.
  5. Lay a zucchini slice flat on your cutting board, then layer on a strip of Canadian bacon, spread on about 1/4 teaspoon barbecue sauce, and place the water chestnut at one end.
  6. Roll the zucchini and ham around the water chestnut, then secure with a toothpick.
  7. Repeat with the remaining ingredients, placing the wrapped water chestnuts on the baking sheet.
  8. Bake for 10 minutes, until the bottom side of the water chestnut is golden brown. Transfer to a serving plate and serve immediately.

Serving Size: Makes 16 water chestnuts, 2 per serving.

Chicken Chili

 

Ingredients
Bush’s, Black Beans, 1.2 cup
Sweet Corn, Canned, 1.2 cup
Del Monte Petite Cut Diced Tomatoes, 1.2 cup
Lawry’s Taco Seasoning, 2 tsp
Pepper, black, 1 tbsp
Chicken breast, no skin, 1 breast, bone and skin removed

Directions

  1. Pre cook chicken and cut into 1/2 inch chunks.
  2. Heat all ingredients in a saucepan. Simmer for 13 minutes.

Number of Servings: 3

Kale Dip

 

Ingredients
1 (17-ounce) container of 2% Greek yogurt (or about 2 cups of your favorite)
3 tablespoons mayonnaise
2 tablespoons honey
1 cup finely chopped kale
1 cup finely chopped spinach
3 thin green onions, finely chopped
1/3 cup finely chopped red pepper
1/4 cup finely chopped carrot
2 garlic cloves, finely minced or pressed
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon smoked paprika
if desired, chopped water chestnuts and chopped marinated artichoke hearts

Directions

  1. Combine all ingredients in a bowl and mix well to combine. The key is to chop everything as finely as possible! This dip is extra flavorful after it sits for a few hours (refrigerated of course). Taste and season more if desired. Serve with chips, crackers or vegetables.

Mushroom Apps

Ingredients
12 ounces mini mushrooms (portobellos/white), stems removed if desired
1/2 cup red wine
2 tablespoons unsalted butter, melted
2 tablespoons olive oil
2 garlic cloves, minced or pressed
2 teaspoons fresh thyme leaves
2 teaspoons freshly chopped oregano
1/4 teaspoon pepper
1/4 teaspoon coarse sea salt
2 tablespoons freshly chopped parsley
1 loaf of artisan grain bread or 1 baguette, sliced
4 tablespoons unsalted butter, softened butter
1/2 teaspoon garlic salt
12 ounces goat cheese, softened

Directions

  1. Preheat oven to 425 degrees F.
  2. Add mushrooms to a large baking dish, then add butter, olive oil, garlic, thyme and oregano, tossing well to coat. Pour in the red wine and mix well, coating all the mushrooms.
  3. Roast for 25-30 minutes, until mushrooms are soft and juicy, tossing once or twice in between cooking time.
  4. Remove and sprinkle on salt and pepper, stirring well. Sprinkle on chopped parsley.
  5. While the mushrooms are cooking, prepare sliced bread on a baking sheet. Spread with softened butter and a sprinkle of garlic salt.
  6. Either place on the lower rack in the oven under the mushrooms, or wait until the mushrooms are finished. Bake for 10-12 minutes, until golden brown, checking once during cooking time.
  7. Remove and let cool slightly, then spread with softened goat cheese. Top with mushrooms!

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