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.