This weekend’s Super Bowl XLVIII will feature athletes in their physical prime, while its viewers are, for the most part, watching from the living room couches of America. Our blog on Jan. 21 suggested ways to pursue positive goals in the new year that will lead to a better you. Here’s a simple way to tackle one of those on Sunday: eat healthier!
If you’d like to break with tradition and come out a winner on Sunday, substitute some nutritious and lighter snacks for the typical game-day fare.
Consider these three delicious recipes to kick off your creativity, courtesy of SIU dietician Sara Lopinski and The Healthy U Cookbook.
LIGHTENED SPINACH ARTICHOKE DIP
A lower fat version of a favorite restaurant appetizer.
INGREDIENTS
14 oz. can artichoke hearts, rinsed and drained, finely chopped
10 oz. pkg. frozen chopped spinach, thawed and drained
½ c. fat reduced grated Parmesan cheese
¼ c. reduced fat sandwich spread (Note: Miracle Whip Light was used in this recipe development)
½ c. nonfat plain yogurt
⅓ c. reduced fat Mozzarella cheese, shredded
2 oz. jar diced pimientos, drained
½ tsp. garlic powder
PREPARATION
Preheat oven to 350 degrees. Combine all ingredients, and spoon into 9-inch quiche or pie plate. Bake 20 minutes or until heated through.
YIELD 2 ¾ c. or 22 servings
SERVING SIZE 2 tablespoons
CALORIES PER SERVING 25
FAT CALORIES 0
CHOLESTEROL 2 mg.
SODIUM 85 mg.
CARBOHYDRATE 2.5 gm.
FIBER .5 gm.
PROTEIN 1.5 gm.
CALCIUM 38 mg.
CHOCOLATE PARTY MIX
One serving is a perfect chocolate fix.
INGREDIENTS
1 ½ c. Wheat Chex cereal
2 c. Crispix Cereal
¼ c. unsalted peanuts
1½ oz. bittersweet baking chocolate
PREPARATION
Combine cereals and peanuts in a medium bowl. Melt the baking chocolate in a small bowl by microwaving at 50% power for 1½ minutes. Stir and if needed, microwave for 20 second intervals stirring after each until melted. Don’t overheat or chocolate will burn. Pour melted chocolate over the cereal mixture; mix. Spread the mixture on a baking sheet or large container lined with wax paper. Refrigerate for about 30 minutes until the chocolate is set. Divide the chocolate party mix into 4 equal servings.
YIELD 4 cups
SERVING SIZE 1 cup
CALORIES PER SERVING 250
FAT CALORIES 70
CHOLESTEROL 0 mg.
SODIUM 280 mg.
CARBOHYDRATE 39 gm.
FIBER 4 gm.
PROTEIN 6 gm.
CALCIUM 60 mg.
OVEN FRIED CHICKEN STRIPS
They’ll never realize this is a heart healthy version.
INGREDIENTS
No-stick cooking spray
½ c. corn flakes, crushed
2½ Tb. all-purpose flour
¼ tsp. ground pepper
1 egg white, slightly beaten
2 Tb. skim milk
1# boneless, skinless chicken breast, cut into even-sized strips
PREPARATION
Preheat oven to 400 degrees. Spray a cookie sheet with no-stick cooking spray. Mix all the dry ingredients in a large bowl. Combine the egg white and milk in a small bowl. Dip the chicken into the egg mixture and then into the cornflake mixture to coat the chicken. Place on the prepared cookie sheet and spray with more no-stick cooking spray. Bake for 15 minutes, then turn the chicken over and spray with more no-stick cooking spray. Bake for 10 to 15 minutes or until golden brown.
YIELD 4 main dish servings
CALORIES PER SERVING 240
FAT CALORIES 35
CHOLESTEROL 95 mg.
SODIUM 180 mg.
CARBOHYDRATE 13 gm.
FIBER 0 gm.
PROTEIN 28 gm.
CALCIUM 40 mg.