Super Bowl Recipes That Trim Calories
From Teresa Pangan, dietitian, Genesis Cancer Care Institute
The recipes below cover sweet, spicy, satisfying, healthy and, of course, super delicious. When planning your Super Bowl menu, be sure to include a tray of fresh vegetables for dipping (see dip recipe below) and fresh fruit – no dip required. These stay for hours on the table and are healthier alternatives for those wanting to make healthy choices. Also, salsa (jar or homemade) is a super choice for dipping chips.
The secret in these is the black beans. Sounds crazy but it works. No one will know. Serve them and watch them disappear – don’t tell anyone. Watch the compliments come in.
1 (15-oz) can black beans, rinsed and drained
¼ cup chocolate chips and some for the top
3 Tbsp. canola oil
2/3 cup packed brown sugar
½ cup unsweetened cocoa
1 tsp. vanilla
½ tsp. baking powder
1/8 tsp. salt
1. Preheat oven to 350’F. In blender or food processor, combine the beans, chocolate chips and oil. Blend until smooth. Add the eggs, brown sugar, cocoa, vanilla, baking powder and salt. Blend until smooth.
2. Transfer to a 9x9 square baking pan coated with cooking spray.
3. Bake for 20 – 25 minutes or until a toothpick inserted near the center comes out clean.
4. Sprinkle with extra chocolate chips, if desired and cool on a wire rack. Cut into 8 desert bars or 16 appetizer bars.
Note: If you like cake-like brownies, increase baking powder to 1 Tbsp.
Nutrition Info (per desert bar): 262 cal; 10 g fat (2g sat); 7 g fiber; 8 g protein
Red Pepper and Bean Dip
Serve this with a variety of vegetables for dipping (carrots, cherry tomatoes, sugar snap peas, broccoli, and cauliflower.)
¼ cup chopped fresh basil
2 tsp. balsamic vinegar
1 (16-oz) can cannellini beans, rinsed and drained (let sit in colander 10 min to drain well)
1 (7-ounce) bottle roasted red bell peppers, rinsed and drained (let sit in colander 10 min)
3 large garlic cloves minced
2 Tbsp. extra virgin olive oil
½ tsp. salt
½ tsp. freshly ground black pepper
1. Best if made ahead couple hours to let flavors marinate. Also, if drained red peppers are not dry, pat with paper towel to remove moisture.
2. Place all ingredients in a food processor or powerful blender and blend until smooth.
Nutrition Info (per ¼ cup): 62 cal; 3.5 g fat (0.5g sat); 1.5 g fiber; 1.5 g protein
The molasses-lime sauce will have guests headed to the table for more. The bonus of this recipe is that it makes 72 meatballs and the final cooking takes place in a slow cooker.
1 ½ pounds extra-lean ground beef
8 oz uncooked hot Italian turkey sausage links, casings removed
1 cup quick-cooking rolled oats
1 cup egg substitute, lightly beaten
1 cup finely chopped green onions (8 – including much of the green part)
4 tsp. Worcestershire sauce
1 tsp. crushed red pepper
6 Tbsp. molasses
¼ cup reduced sodium soy sauce
2 Tbsp. lime juice
1. Coat 3 ½ or 4 quart slow cooker with cooking spray; set aside. In a large bowl combine ground beef, sausage, oats, egg substitute, green onions, Worcestershire sauce and crushed red pepper. Shape mixture into 72 meatballs 2-inches in diameter.
2. Put ½ Tbsp vegetable oil in 12-inch nonstick skillet and use paper towel to spread oil around entire pan. Cook meatballs, one-fourth at a time, over medium heat until brown, turning once. Transfer to prepared cooker.
3. Cover and cook on low-heat setting for 4 to 5 hours or on high-heat setting for 2 to 2 ½ hours.
4. In a small bowl whisk together molasses, soy sauce, and lime juice. Pour over meatballs. Toss gently to coat. Serve immediately or keep warm, covered, on warm or low-heat setting for up to 1 hour.
Nutrition Info (per 4 meatballs): 140 cal; 4 g fat (2g sat); 1 g fiber; 14 g protein
Sweet and Spicy Orange-Soy Chicken Wings
This is a great alternative to the traditional buffalo-style wings. These wings have a tangy Asian flavor and are easy to prepare.
1 cup sweet orange marmalade
½ cup honey
1/3 cup light soy sauce
1 ½ Tbsp. rice wine vinegar (can substitute with cider vinegar)
3 Tbsp. grated fresh ginger (found in produce section; use peeler to peel outer layer and then a zester or fine grater to grate the 3 Tbsp.)
1 Tbsp. minced garlic
1 tsp. crushed red pepper
3 pounds chicken wings, cut in half at center joint
Garnish: sliced scallions and orange wedges
1. Marinade/glaze: whisk ingredients in a medium bowl to blend. Transfer half into a large baggie bag. Add wings to the marinade in the baggie; turn to coat.
2. Refrigerate at least 2 hours, turning bag occasionally. Refrigerate and cover the remaining marinade in the bowl.
3. Chicken wings: heat over to 450’F. Line two rimmed baking sheets with foil. Put a wire rack in each pan; coat with nonstick spray.
4. Place wings in a single layer on racks (discard baggie and contents). Bake 20 minutes; turning once. Then brush with some of the reserved marinade. Bake an additional 10 minutes, turning once and brushing again, until wings are lightly browned. If you want a charred look, broil 1 to 2 minutes per side.
3. Transfer to a serving platter. Pour remaining marinade into a bowl; serve as a dipping sauce. Garnish serving platter with scallions and orange wedges.
Nutrition Info (1 serving: recipe makes 10 servings): 147 cal; 7.2 g fat (2g sat); 8.5 g protein