A Healthy Audible on Your Game Day Snacks

Healthy Super Bowl snacksby Rebecca DaSilva, R.D., Beaumont Weight Control Center

Behind Thanksgiving, Super Bowl Sunday is the second largest eating holiday for Americans. While the food served at Thanksgiving can be treacherous to a dieter, Super Bowl Sunday has less redeeming qualities.

Did you know that:

  • The National Chicken Council is reporting that 1.23 billion fried chicken wings will be consumed during the football game?
  • Some pizza makers expect to sell twice the number of pizzas on Super Bowl Sunday than any other day of the year?

We asked our fans and followers for their recommendations on the best Super Bowl snacks and were hit with a pretty standard list: pizza, dip, chili and chicken wings.

Your Super Bowl party may not be complete without these foods, so here are healthy version of each:

Vegetarian Lavash Pizza

1 whole wheat lavash
½ C pizza sauce (Muir Glen)
3 slices pepper jack veggie cheese
9 pieces soy pepperoni (Lightlife or Yves)
Diced vegetables (optional)

Spray Pam cooking Spray in pan. Place lavash bread in pan with rest of ingredients on top. Cook over medium heat until lavash is slightly brown and crispy and cheese is melted.

Makes 1 serving. Each serving counts as 1 protein, 1 starch, and vegetable 1.

Nutrition Analysis per serving:
Calories:                      340
Fat:                              10 grams
Saturated Fat:             0 gram
Cholesterol:                 0 milligrams
Sodium:                       920 milligrams
Carbohydrates:            39 grams
Fiber:                           5 grams
Protein:                        25 grams

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Pork Tenderloin and Pinto Bean Nachos (a great dip alternative)

Ingredients

Preheat oven to 500° F.

Rub pork with 1 teaspoon oil, ¼ teaspoon salt, and black pepper. Place pork in shallow roasting pan coated with cooking spray. Bake for 23 minutes or until thermometer registers 160° F. Remove from pan, cool 10 minutes. Shred pork to measure 2 cups; place in small bowl. Stir in remaining 1 teaspoon oil, ¼ teaspoon salt, 2 tablespoons lime juice, and garlic.

For beans, remove 2 chipotle chiles and 1 teaspoon adobo sauce from can; reserve remaining chiles and sauce for another use. Can store in freezer.  Drop chiles through food chute with food processor on; pulse 3 times or until coarsely chopped. Add adobo sauce, water, lime juice, chili powder, salt, and beans; process 5 seconds or until smooth. Stir in bacon.

Preheat broiler.

For topping, combine tomatoes, avocado, jicama, onion, lime juice, olive oil, and salt; toss well to coat.

Arrange tortilla chips in a single layer on baking sheet. Top evenly with bean mixture, top with meat mixture, and sprinkle with cheese. Broil 4 minutes or until cheese melts. Top evenly with topping, cilantro, and jalapeno. Serve immediately.

 Makes 6 servings. Serving size equals 1 ounce chips, 1/3 cup beans, 1/3 cup pork, and ½ cup topping. Each serving counts as 1 protein, 1 starch, 3 fats and low starch vegetables.

 Nutrition Analysis per serving:
Calories:                      400
Fat:                              13 grams
Saturated Fat:             3.5 grams
Trans Fat:                    0 grams
Cholesterol:                 50 milligrams
Sodium:                       830 milligrams
Carbohydrates:            46 grams
Fiber:                           5 grams
Sugar:                          2 grams
Protein:                        28 grams

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White Chicken Chili

½ cup bell pepper, chopped
2 cloves or ½ teaspoon garlic, minced
1 teaspoon cumin
1 teaspoon oregano
¼ teaspoon cayenne pepper
1 teaspoon chili powder
2 cups fat-free, low sodium chicken broth
15-ounce can Great Northern beans, drained and rinsed
1 cup chicken, cooked and diced

In saucepan over medium heat, cook onions, bell peppers and garlic in ¼ cup chicken broth until tender. Add cumin, oregano, cayenne pepper, chili powder and broth. Cook for 1 minute. Stir in beans and chicken. Bring to a boil; reduce heat and simmer uncovered until heated thoroughly and slightly thickened.

Makes 4 servings. Serving size equals approximately 1 cup. Each serving counts as 1 protein and low-starch vegetables, or 1 starch, ½ protein, and low-starch vegetables.

Nutrition Analysis per serving:
Calories: 212
Fat: 3 grams
Cholesterol: 32 milligrams
Sodium: 101 milligrams
Carbohydrate: 26 grams
Fiber: 6 grams
Protein: 21 grams

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Spicy “Fried” Chicken

8 (4 ounce) pieces of chicken (thighs or ½ breasts)
3 egg whites
1/2 packet (0.2 ounce) of ranch-style salad dressing mix
¼ teaspoon ground black pepper
¾ cup dry unseasoned whole wheat breadcrumbs

Preheat oven to 375 °F.  Remove the skin and fat from the chicken.  Rinse chicken pieces under cool water and lay on paper towels to drain.

Place egg whites in a large bowl and mix well with a wire whisk.  In a large zip-top plastic bag, combine salad dressing mix, pepper, and breadcrumbs.  Dip each piece of chicken in egg whites, then place in bag and shake until well coated.

Set chicken on baking sheet lightly coated with non-stick cooking spray, and sprinkle with remaining seasoned crumbs.  Spray chicken lightly with cooking spray, and bake for 50 minutes.

Makes 8 servings.  Serving size equals 1 (4 ounce) piece of chicken.  Each serving counts as 1 protein.

Nutrition Analysis per serving:
Calories:                      200
Fat:                              5 grams
Saturated Fat:             1 gram
Trans Fat:                    0 grams
Cholesterol:                 95 milligrams
Sodium:                       280 milligrams
Carbohydrates:            8 grams
Fiber:                           0 grams
Sugar:                          0 grams
Protein:                        25 grams

If you do eat more than originally planned, don’t be discouraged! Set your sights to get back on track Monday morning – whatever you do, don’t let one night ruin your whole week (which in turn can lead to “ruining” your whole month, etc.) in terms of healthy eating.

Most of the recipes came from our Weight Control Center’s Cooking Class. Our classes demonstrate how to make healthful and delicious dishes for the everyday cook. We also have many more healthy recipes on our Facebook page!

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