by Lori Wuellner
On Feb. 1 thousands of people will gather in homes to watch the Super Bowl showdown. And of course the snacks, chili, wings, and other foods served will almost be as important as the teams who will take “center stage.”
But how do you “tackle” the hunger of the crowds and yet provide a few healthier options? Check out the following ideas.
Chili – Try making “white chili” with low-fat ground turkey breast or choose lean or extra lean ground beef.
Pizza – Load up pizza with fresh vegetables, use low-fat cheese and try a whole-grain thin crust. Use turkey pepperoni instead of regular, and add an extra kick with some crushed red pepper.
Meatballs – Choose leaner cuts of meat, such as extra lean ground beef. Serve with fat-free barbecue sauce or a marinara sauce.
Salsa and guacamole – Try using baked tortilla chips for dipping instead of regular chips. Compare sodium levels of your favorite brands. Avocados are high in heart-healthy monounsaturated fat. They also contain vitamin E, a disease-fighting antioxidant.
Spinach and artichoke dip – Use light or fat-free sour cream or mayonnaise when preparing these dips. Try using whole-grain bread for dipping.
Wings or chicken nuggets – Try using a slow cooker or the oven in place of deep-fat frying to prepare wings. Make homemade baked chicken nuggets instead of wings.
Quesadillas – Try using low-fat cheese or less regular cheese. Use grilled chicken breasts and load the quesadillas with veggies. Serve them with chunky salsa.
The following recipes are healthy snack options that any sports fan would enjoy…give them a try.
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email email@example.com.
Super Bean Dip
1 (15.5 oz.) can fat-free refried beans
1 (8- or 9-oz) container bean dip
1 (8-oz.) container low-fat sour cream
1 c. chopped tomatoes
½ c. chopped ripe olives
½ c. chopped green onion
2 c. grated low-fat sharp cheddar cheese
Pita bread, raw vegetables or baked tortilla chips
Spread refried beans on a large plate. Combine dip and sour cream in a small bowl and spread over beans. Layer tomatoes, ripe olives, green onion and cheese over dip. Serve with wedges of pita bread, raw vegetables, tortilla chips and salsa.
Serves 20. Per Serving: 70 calories, 3 g fat, 5 g protein, 7 g carbohydrate, 2 g fiber and 300 mg sodium. (Source: Northarvest Bean Growers)
(Source: North Dakota State University Extension Service, Publication #FN1406)
2 c. low-fat sour cream
1-oz., package sugar-free instant vanilla pudding mix
¼ c. fat-free milk
4 tsp. lemon juice
Whisk together all ingredients until well-blended. Serve with assorted fruit.
Serves eight. Per ¼ cup serving: 90 calories, 5 g fat, 7 g carbohydrate, 4 g protein, 0 g fiber and 190 mg sodium. (Source: Penn State Cooperative Extension)