Super Bowl Sunday ranks second only to Thanksgiving for food festivities. Since folks generally gather during the pre-game, Super Bowl parties can last six hours or so, meaning that spectators can easily wolf down more than 4,000 calories (about two day’s worth) at one party. Yikes!
However, there are ways to adapt many Super Bowl favorites to make them healthier and lower in calories.
Just Wing It
Real Buffalo wings are deep-fried and tossed in a butter-based hot sauce. This is what makes them great, but not good for watching your waistline. Try this recipe instead. To slash calories and fat, the wings are tossed with vinegar, broth, oil and pepper sauce and then broiled. Serve with the low fat blue cheese dressing. Enjoy!
3 pounds (12-14) chicken wings, skinned
3 tablespoons cider vinegar
2 tablespoons reduced-sodium chicken broth
2 teaspoons vegetable oil
2 teaspoons hot pepper sauce
1/4 cup crumbled blue cheese
1/4-cup plain fat-free yogurt
1-tablespoon reduced-fat mayonnaise
6 celery stalks, trimmed
1. Wash and pat the wings dry with paper towels; cut off the tips and reserve for another use. Halve the wings at the joint.
2. Combine the vinegar, broth, oil, and pepper sauce in a large zip-close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn the bag to coat the chicken. Refrigerate, turning the bag occasionally, 30 minutes. Drain and discard any remaining marinade.
3. Spray the broiler rack with nonstick spray; preheat the broiler.
4. Broil the chicken 5 inches from the heat, turning once, until golden and cooked through, about 10 minutes per side.
5. Meanwhile, combine the blue cheese, yogurt, and mayonnaise in a small bowl. Serve with the chicken wings and celery.
Serves 6. Per serving (4 wing halves with 1 1/2 tablespoons dip and 1 celery stick):156 Cal, 8 g Fat, 3 g Sat Fat, 47 mg Chol, 182 mg Sodium, 3 g Carb, 1 g Fiber, 18 g Protein, 76 mg Calcium.
Dip Baby Dip
Fattening seven-layer dip normally calls for sour cream and beef. To trim it down, use non-fat sour cream and cut out one layer entirely by subbing fat-free refried beans for both the layer of beef and the regular refried beans. This dish is so good for you that you can get away with a little low-fat shredded cheddar on top too.
Seven Layer Mexican Dip
1 16 oz. can fat-free refried beans
1 4 oz. can diced green chilies
1 cup non-fat sour cream
1 Tbsp. taco seasoning mix
1 cup homemade guacamole or store-bought
1 cup diced tomatoes
1 cup shredded low-fat Monterey Jack or cheddar cheese
1/2 cup sliced black olives
1/4 cup sliced green onions
In a food processor, pulse beans and chilies together. Spread into a 10-inch pie plate. In a small bowl, mix together sour cream and taco seasoning mix. Spread over bean mixture. Layer the guacamole on next, followed by remaining ingredients in order. Serves 20.
Per serving: 108 calories, 5 g fat, 0 mg cholesterol, 12 g carbohydrate, 4 g fiber, 5 g protein.
Serve the dip with baked tortilla chips. Choose chips with less than 1.5 grams of saturated fat per serving, compared with 2 to 3 grams per serving in many full-fat chips. If you can’t find the baked corn chips or don’t want to pay the outrageous price, consider making your own!
Chips without Hips
Cut corn or whole wheat tortillas into wedges. Mist with cooking spray or water and sprinkle with the seasoning of your choice such as cumin, paprika, red pepper and garlic salt are favorites. Bake at 400 degrees until crisp.
Score a Sweet Touchdown
What would Super Bowl Sunday be with out a sweet ending? Whip up a batch of these ultimate low-fat brownies. Typical brownie recipes might include as much as a stick of butter, but this recipe uses unsweetened applesauce instead. Further reduce the fat and cholesterol by greasing with the pan with nonstick cooking spray instead of butter and using by using one egg plus two whites instead of whole eggs. And while many brownie recipes are chock-full of chocolate, the following recipe gets its rich, chocolate flavor from lower-fat cocoa powder.
Ultimate Low-Fat Brownies Recipe
2 ounces unsweetened chocolate, coarsely chopped
2 tablespoons water
1/2 cup unsweetened applesauce
1 large egg plus 2 large egg whites
1 1/2 cups granulated sugar
1 1/2 teaspoons vanilla extract
1/2 cup all-purpose flour
1/2 cup unsweetened cocoa powder
1/2 cup coarsely chopped almonds, preferably toasted
Preparation Time: 15 minutes
Baking Time: 25-30 minutes
Makes 16 brownies
1. Preheat the oven to 325F. Lightly coat an 8-inch square baking pan with cooking spray. In a small bowl set over simmering water or in a double boiler, melt the chocolate with the water, stirring occasionally, until the mixture is smooth. Remove from the heat and stir in the applesauce until blended.
2. In a medium bowl, beat together the egg, egg whites, sugar and vanilla with an electric mixer at high speed until thick, about 2 minutes. Beat in the chocolate mixture. Sift half of the flour and cocoa over the batter; stir with a spatula. Repeat with the remaining flour and cocoa. Stir in the almonds.
3. Spread the brownie batter evenly in the prepared pan. Bake in the middle of the oven for 25–30 minutes or until a cake tester inserted in the middle comes out clean and the top is dry when lightly pressed. Transfer the pan to a rack to let cool completely. Cut the brownies into 16 squares.Per serving: 150 calories, 5 g fat