4 Smart Superbowl Swaps

After the holiday madness, most of us made a resolution to start the new year on a healthy note.  We are only one month in and with Super Bowl weekend quickly approaching, many of us will be thrown off track by the endless buffets of fried foods, chips and dips.  You don’t have to deprive yourself during the big game, just make sure to practice intuitive eating and consume foods in moderation. Pay attention to portions, and always stock up on proteins and fresh fruits and veggies since they will help keep you satisfied longer!  If you are hosting the party or looking for something to bring, why not try a few of these healthy alternatives to traditional Super Bowl Sunday favorites that everyone will love and will not have you missing the extra fat and calories!

Broiled Buffalo Wings

INGREDIENTS
Serves 10

2 pounds chicken wings, split at the joint 
(~20 wings)

1/4 cup of your favorite hot sauce

Dash of cayenne pepper

1 clove garlic

METHOD

Place wings into a large pot and fill the pot with cold water to cover the wings by 2 inches. Bring to a boil, and boil for 10 minutes. While chicken is boiling heat your broiler to HIGH. When done, drain and place chicken wings on rimmed cookie sheet. Broil 6 inches from element or flame for 5 to 6 minutes per side. The skin should blister and brown. You will notice that the skin appears to be crispy. While chicken is in the oven, combine hot sauce, cayenne pepper, and garlic in small bowl.  Set aside. Put chicken wings into bowl or dish and toss with hot sauce to evenly coat.

Serving Size: 5 wings, 240 calories, 12 g fat, 4 g carbohydrates, 27 g protein, 1 g fiber

Broccoli and Cheese Twice Baked Potatoes

INGREDIENTS
Serves 8 

8 large baking potatoes

2 tablespoons olive oil

3/4 pound broccoli florets (approx 5 cups)

1 large onion, finely chopped

4 cloves garlic, minced

2 cups grated low-fat Cheddar

1/2 cup nonfat Greek yogurt

1/4 cup skim milk

Salt and pepper

 Preheat oven to 375°F. Rub potatoes with 1 Tbsp. oil; pierce with a knife. Bake until tender, 1 hour and 30 minutes. Steam broccoli until tender, 5 minutes. Drain; rinse. Pat dry and roughly chop. In a skillet over low heat, warm 1 Tbsp. oil. Sauté onion until soft, 10 minutes. Add garlic; cook 2 minutes. Remove from heat. Let potatoes rest until cool enough to handle. Set oven to 350°F. Cut top 1/4 inch off potato. Scoop out flesh. Mash potato flesh. Mix with remaining ingredients. Fill potato shells with mixture; bake 30 minutes.

368 calories, 6.0g fat, 10.4g fiber, 64.4g carbohydrates, 16.4g protein

Chili Lime Tortilla Chips

Serves 6

INGREDIENTS

12 6-inch corn tortillas

Canola oil cooking spray

2 tablespoons lime juice

1/2 teaspoon chili powder

1/4 teaspoon salt

METHOD 

Position oven racks in the middle and lower third of oven; preheat to 375°F. Coat both sides of each tortilla with cooking spray and cut into quarters.
3. Place tortilla wedges in an even layer on 2 large baking sheets. Combine lime juice and chili powder in a small bowl. Brush the mixture on each tortilla wedge and sprinkle with salt. Bake the tortillas, switching the baking sheets halfway through, until golden and crisp, 15 to 20 minutes.

90 calories, 1.0g fat, 17.0 g carbohydrates, 3.0g fiber, 2.0 g protein

Cucumber Salsa

Serves 8

 INGREDIENTS

2 cups finely chopped seeded peeled cucumber

1/2 cup finely chopped seeded tomato

1/4 cup chopped red onion

2 Tablespoon minced fresh parsley

1 jalepeno pepper, seeded and chopped

4-1/2 teaspoon minced fresh cilantro

1 garlic clove, minced or pressed

1/4 cup 0% nonfat Greek yogurt

1-1/2 teaspoon lemon juice

1-1/2 teaspoon lime juice

1/4 teaspoon ground cumin

1/4 teaspoon seasoned salt

METHOD

In a large bowl, combine all ingredients and serve with toasted pita wedges or tortilla chips.

12 calories, 0.1g fat, 1.8g carbohydrates, 1.0g protein

 

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