Shine OnSuper Bowl snacks that won’t break your diet
Is your waistline dreading that irresistible call of the snacks this Sunday?
Fortunately, “healthy” and “tasty” don’t have to be mutually exclusive, even on Super Bowl Sunday.
Nutrition and wellness expert Rose Reisman is sharing her tips for a healthy Super Bowl party that everyone can enjoy — even the fans unconcerned with their diets.
Identify the worst offenders
“Loaded Pizza, beer, wings, potato chips, tortilla chips, cheese, nachos, high fat dips, meatball subs, chicken fingers and fries and soft drinks are some of the worst offenders,” Reisman tells Shine On via email.
Make healthy swaps
Instead of just ditching your favourite recipes, make them over with lighter ingredients.
Reisman explains:
“Instead of traditional sour cream that is 14% milk fat, use a lower fat substitute or better yet use a plain low-fat Greek yogurt so you get an extra boost of protein. Substitute regular mayonnaise for light or lower fat sour cream of yogurt. If a dip calls for cream cheese use a lower fat version.”
Rethink the party menu
Make your chili a healthier one, offer a veggie platter, and give guests a few better-for-them options to pair with their beer.
“Serve different varieties of hummus with crackers or veggies,” Reisman suggests. “Chilis using lean ground beef, turkey or vegetarian [options] are great filler uppers! Thin crust pizzas with vegetable toppings and a single layer of cheese. Fruit kebobs served with a vanilla yogurt. Baked regular or sweet potato seasoned fries.”
Recipe: Turkey Nachos
Serves 6
Cook Time: 27 minutes
1 cup diced onions
2 tsp vegetable oil
1 tsp minced garlic
12 oz ground turkey
¾ cup diced red bell pepper
1 tsp chili powder
1 cup canned, drained and rinsed black beans
2 cups tomato pasta sauce
Salt and pepper
6 cups tortilla chips (baked if possible)
½ cup grated light cheddar cheese
½ cup grated light mozzarella cheese
Garnish (optional)
2 tbsp chopped cilantro
2 tbsp chopped green onions
Light sour cream (optional)
Thinly sliced jalapenos (optional)
1. Preheat oven to 450 F. Spray a 10” – 12” pizza pan or large oven-proof platter with vegetable oil.
2. In large skillet sprayed with vegetable oil, sauté onions with oil and garlic for 5 minutes. Add turkey and sauté until no longer pink, about 5 minutes. Add bell peppers and sauté for 2 minutes. Add chili powder, beans, tomato sauce and salt and pepper. Simmer uncovered for 10 minutes until thickened.
3. Place half the tortilla chips over pizza pan, pour half the filling over top and half the cheese. Repeat with remaining chips, filling and cheese. Bake for 5 minutes or until cheese melts and tortillas crisp. Garnish with any of the toppings.
Recipe: White Bean Chili
Serves 6
Preparation time: 15 minutes
Cooking time: 33 minutes
12 oz diced turkey breast
3 tbsp all-purpose flour
2 tsp vegetable oil
1½ cups diced onion
1 tsp vegetable oil
1 cup corn
¾ cup diced red pepper
2 tsp chopped garlic
2 tsp cumin powder
½ tsp minced jalapeño peppers (add a few seeds for extra heat)
pinch of salt and pepper
2 cups canned white cannellini beans, drained and rinsed (one 19 oz can)
2 cups low-sodium chicken stock
½ cup grated white aged cheddar cheese (1½ oz)
1⁄3 cup diced avocado
¼ cup chopped cilantro
¼ cup grated aged cheddar cheese (¾ oz)
1. Dust the turkey with flour. Sauté in 2 tsp (10 mL) oil just until browned on all sides (about 3 minutes). Do not cook through. Set aside.
2. Sauté the onion in 1 tsp (5 mL) oil for 5 minutes. Add the corn and sauté for 5 minutes until lightly browned. Add the red pepper, garlic, cumin, jalapeños and salt and pepper and sauté for 3 minutes.
3. Add 1½ cups (375 mL) of the beans. Purée the remaining ½ cup (125 mL) with ½ cup (125 mL) of chicken stock. Add to the pot along with the remaining stock. Cover and simmer for 15 minutes until thickened. Add the turkey and cheese and cook for 2 minutes.
4. Garnish with avocado, cilantro and additional cheddar cheese.
Make ahead: Make the chili up to 2 days in advance. Add more stock when reheating.
What are you making for your Super Bowl party this Sunday?
