Superbowl "Super" Foods

SUPERBOWL "Super" Foods

Eating clean on one of the biggest "food celebrations" next to Thanksgiving can pose its challenges. But just like every other meal there are PLENTY of ways to clean up your dishes and still make them at hit at the party! 

Here's a few of my favorite "party apps"!

Baked Buffalo Chicken Tenders with blue cheese yogurt dipping sauce(Clean Eating Magazine)

SERVES: 8 TOTAL TIME: 35 minutes (plus marinating, overnight is best)

 

Ingredients: 

1 1/2 lb boneless, skinless chicken breasts, cut into 2 1/2 inch chunks

3/4 cup low-fat buttermilk

2 tbsp plus 1 tsp fresh lemon juice (divided)

1/4 cup hot pepper sauce

Olive oil cooking spray

5 tbsp whole-wheat flour

2 1/4 tsp ground cayenne pepper

3 1/2 cups corn flakes ceral finely crushed in a food processor (TRY: Erewhon 100% Whole Grain Corn Flakes Cereal) 

3/4 cup nonfat plain Greek yogurt

1/3 cup crumbled blue cheese

2 tbsp minced scallions

1/4 tsp sea salt

1/8 tsp fresh ground black pepper

Instructions:

1) Preheat oven to 400 degrees. Place chicken in a large resealable bag. In a medium bowl, whisk together buttermilk, 2 tbsp lemon juice and hot sauce. Pour into bag with chicken. Refrigerate for at least 4 hours (or overnight)  

2) Place w wire rack over a large, rimmed baking sheet lined with foil and mist with cooking spray. In a separate large resealable bag, combine hour and cayenne and shake to combine. Place cereal in a small bowl. Remove chicken from marinade, shaking off ay excess, and transfer to bag with flour. Shake until chicken is well coated. Transfer remaining marinade to a small bowl. Working in batches, remove chicken from bag, dip marinade, then roll in cereal. Transfer to rack and mist chicken with cooking spray. Bake for about 22 mimuntes, until chicken is no longer pink in the center.  

-MEANWHILE-

Prepare yogurt sauce. In a small bowl, combine yogurt, remaining 1 tsp lemon juice, blue cheese , scallions, salt, and black pepper and stir to combine. Cover and refrigerate until ready t serve. (this can be made the day before when you marinate. 

Nutrients per serving (3 pieces of chicken and 2 tsbp dip)

Calories: 162 Total Fat: 3g Sat Fat: 2g Carbs: 8 g Protein: 24g Sodium: 236mg    

Spinach Dip (www.thegraciouspantry.com)

 

Ingredients:

• 1 (16 ounce) container low-fat cottage cheese
• 10 ounce container frozen spinach, thawed
• 8 ounce can water chestnuts, chopped fine
• 2 tablespoons onion powder
• 1 teaspoon dried parsley
• 2 teaspoons garlic powder
• 1/2 teaspoon salt

Directions:

1. Using a blender, blend the cottage cheese until it is smooth and creamy.
2. Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.

Nutrients per serving (1/2 cup)
Calories: 64 Total Fat: 1 g Sat Fats: 1 g Sodium: 151 mg Carbs: 7 g Protein: 6 g

 

Southwestern Potato Skins (Clean Eating Magazine)

Serves: 8 Total Time: 2 hours 20 min 

Ingredients:

Olive oil cooking spray
8 6-oz potatoes, scrubbed
1/3 cup chopped red onion
1 small jalapeno chile pepper, seeded and minced
1 clove garlic, minced
1 large tomato, diced
1/2 cup cooked or BPA-free canned black beans, drained and rinsed
1/2 cup frozen corn kernels
1 1/2 tsp ground cumin
3/4 tsp chile powder
1/2 tsp sea salt
3/4 cup low-fat shredded cheddar cheese
1 cup low-fat sour cream
1/4 cup finely chopped scallions
1/4 cup finely chopped fresh cilantro leaves        

Instructions:   

1) Preheat oven to 425. Line a large, rimmed baking sheet with foil and mist with cooking spray. Prick each potato several times with a fork and transfer to sheet. Bake for 50 minutes, turning once. Cool completely, about 1 hour.
-MEANWHILE-
Mist a large skillet with cooking spray and heat on medium-low. Add onion and jalapeno and cook for 3 to 4 minutes, stirring occasionally, until softened. Add garlic and cook for 1 minute more. Add tomato, black beans, corn, cumin and chile powder. Decrease heat to medium and cook, stirring occasionally, for 5 more minutes. 
3) Preheat broiler to high. Slice each potato in half lengthwise. Scoop out flesh, leaving a 1/4 inch shell, reserving flesh for another use.  Place potatoes skin side up on a foil-lined baking sheet. Mist with cooking spray and sprinkle with salt. Broil for 4 to 5 minutes, or until crisp and golden.
4) Remove potatoes from oven, using tongs to carefully flip over. Fill each potato skin with bean mixture and top with cheese, dividing evenly. Return to oven and broil for 4 to 5 minutes more, until hot and bubbly. Remove from oven. Top each with sour cream and sprinkle with scallions and cilantro, dividing evenly. 

Nutrients per serving:
Calories: 104 Total Fat: 5g Sat Fat: 2g Carbs: 9g Protein: 6g Sodium: 257mg