Super Bowl Foods versus Superfoods

 

The new year is here, which means we are walking the line between maintaining our diet and splurging on our favorite Super Bowl snacks. Here are a few of our favorite healthy recipes that won’t have you feeling guilty on game night.


SKINNY BUFFALO CHICKEN WINGS

Prep Time: 10 minutes | Cook Time: 20-25 minutes

Ingredients:

31⁄2 to 4 pounds chicken wings, cut in half at the joint 1⁄2 cup Frank’s RedHot Original Sauce
1 tablespoon white vinegar
1⁄4 teaspoon oregano

1⁄2 teaspoon paprika
1⁄2 teaspoon garlic powder Salt, to taste
Black pepper, to taste

Preparation:

If the wings are whole, you need to split them at the joint to separate the drumette from the wing (or the “flat”) to make 12 pieces. Cut the piece that looks like a mini drumstick away from the middle part, cutting through the joint.

Preheat the oven broiler. If there are low and high settings, choose low. Line a rimmed baking sheet with foil and place a cooling rack on top of that. Generously spray the cooling rack with nonstick cooking spray to help with cleanup.

Place the wings in a large pot and cover them by 2 inches with water. Bring to a boil, cook for 10 minutes, and then drain in a colander.

Run cold water over the wings to cool them down quickly. Then using your hands, gently peel the skin off of the wings, being careful not to pull the meat off of the bones. Use a paper towel to get a better grip.

In a medium mixing bowl, mix all of the sauce ingredients together, reserving half of it. Toss the boiled wings in half of the sauce. Place the sauced wings on the prepared baking sheet and broil for 4-5 minutes on each side, until cooked through.

Carefully toss the wings again in the remaining sauce and then place back under the broiler for an additional minute to heat the sauce and crisp the wings.

Nutrition Facts: Yield: 4 servings | Serving Size: 6 pieces Calories 192 | Fat 6g | Carbohydrates 0g | Cholesterol 78mg Sodium 1,218mg | Fiber 0g | Sugar 0g | Protein 30g


HEALTHY CHICKEN QUINOA POWER BOWL

Ingredients:

1 pound boneless, skinless chicken breasts 2 cups low-sodium chicken broth
1 cup dry quinoa, rinsed
juice of 1 lemon (about 2 tablespoons)

1 teaspoon garlic powder

1 teaspoon paprika
1 teaspoon onion powder
salt, to taste
black pepper, to taste
1 teaspoon extra virgin olive oil

2 cups matchstick carrots
4 cups kale, chopped into bite sized pieces 2 (14.5-ounce) cans fire-roasted tomatoes 12 tablespoons pesto

Preperation: 

Chicken grilling instructions: Heat an indoor grill or grill pan over medium-high heat. Coat it with nonstick cooking spray, and grill the chicken on each side for 7-9 minutes, or until done.

Heat a medium saucepan over high heat, and add the chicken broth and the quinoa. Bring to a boil, then reduce the heat to low. Cover and cook for 13-15 minutes until quinoa is cooked.

Remove the quinoa from the heat and let stand for 5 minutes; uncover and fluff with a fork.
Stir the lemon, garlic powder, paprika, onion powder, salt, and black pepper into the cooked quinoa, then set aside. Heat a large pot over medium-low and add the oil and carrots, cooking until the carrots begin to get soft.
Add the kale and cook until wilted. Season with additional salt and pepper to taste if desired.
Reduce the heat to low and add the tomatoes, cooked quinoa, and pesto. Cook for an additional 3-5 minutes.
Serve hot with the chicken sliced on top.

Nutrition Facts: Yield: 4 servings | Serving Size: 1 cup Calories 250 | Fat 8g | Carbohydrates 26g | Cholesterol 43mg | Sodium 420mg | Fiber 5g | Sugar 4g | Protein 19g


SUPERFOODS DETOX SOUP

Prep Time: 20 minutes | Cook Time: 35-40 minutes

Ingredients:

2 teaspoons extra virgin olive oil
1 onion, diced
1 large sweet potato, peeled and cubed
1 red bell pepper, diced
4 cups water
2 cups low-sodium chicken broth
1 cup lentils, dried
2 teaspoons cumin
1⁄4 teaspoon salt
black pepper, to taste
2 cups cabbage, shredded
1 (15-ounce) can cannellini beans, drained and rinsed 4 cups kale, coarsely chopped
1⁄4 teaspoon red pepper flakes

Preparation:

Heat a large stock pot over medium heat and add the oil, onion, sweet potato, and red bell pepper. Cook for 8-10 minutes, or until the potatoes soften and take on color.

Add the water, chicken broth, lentils, cumin, salt and black pepper and bring to a boil, then reduce to low for 20-25 minutes or until the potatoes and lentils are tender.

Add the cabbage and beans and continue simmering for 4-6 minutes.

Add the kale and red pepper flakes, taste for seasoning, and simmer for 3-5 minutes, or until the kale is wilted.

Nutrition Facts: Yield: 8 servings | Serving Size: 11⁄4 cup Calories 201 | Fat 2g | Carbohydrates 37g | Cholesterol 0mg Sodium 212mg | Fiber 8g | Sugar 4g | Protein 11g


SKINNY SPINACH DIP

Prep Time: 10 minutes | Cook Time: 15-20 minutes Ingredients:

1 (8-ounce) package 1/3 less fat cream cheese, softened

3⁄4 cup plain, nonfat Greek yogurt 1 tablespoon minced garlic
1⁄4 teaspoon salt
1⁄4 teaspoon black pepper

1 teaspoon onion powder

1 (14-ounce) can artichoke hearts, drained and chopped

10-ounce package frozen chopped spinach, thawed and drained

1 cup reduced-fat mozzarella shredded cheese 3 tablespoons shredded Parmesan cheese

Preparation:

Preheat the oven to 400°F.

In a large mixing bowl, using a spatula, stir together the softened cream cheese, yogurt, garlic, salt, black pepper and onion powder.

Add in the artichoke hearts, spinach, and mozzarella cheese, and stir to combine.

Transfer to 11⁄2-2 quart baking dish and top with the Parmesan cheese.

Bake until the cheese is browned and the sides are bubbly, 15-20 minutes.

Nutrition Facts: Yield: 16 servings | Serving Size: 1/4 cup Calories 78 | Fat 5g | Carbohydrates 3g | Cholesterol 16mg

Sodium 234mg | Fiber 1g | Sugar 0g | Protein 5g