campers playing football huddle

It’s Football Season

The Superbowl is here.  If you don’t watch football, you might consider attending a football party.  Here are a few healthier options to take to your Superbowl party.

Football season can bring opportunities for tailgating and parties to cheer on your favorite team.  Chicken wings, pizza, hamburgers and chips are all staple foods at these events.  Before you attend a party be mindful of what foods might tempt you and bring some of your own foods that are healthy options.  Here are a few good recipes to try at your next football celebration.

French Onion Yogurt Dip

From the EW kitchen

Ingredients

2 Tbs Chives, chopped fine

1.5 Tbs Garlic, minced

8 oz pkg Low fat plain Greek yogurt (room temp)

2 tsp Onion powder    

1/8 tsp Smoked paprika powder

½ cup Shredded zucchini

1 each One shallot or ½ Vidalia onion diced

½ Tbs Olive oil

½ Tbsp  Salted butter

Method

1. Measure out low-fat Greek yogurt and leave at room temperature in a bowl while other ingredients are prepared.

2.Chop garlic and chives as specified.

3. Shred zucchini with a mandolin or cheese grater, blotting with paper towel to remove moisture, then measure in measuring cup and add to other ingredients.

4. Measure out olive oil, butter, and dice onions.

5. Warm oil in pan on med-high heat. Once oil is shimmering, add butter and diced onions and cook covered for 7 minutes; then another 3 minutes uncovered. Set aside to cool for 5 minutes.

6. Measure out paprika, salt and onion powder.

7. Mix all ingredients together in a bowl and allow to sit for 15 minutes for flavors to fully incorporate.

8. Serve with whole grain tortilla chips, Beanitos or vegetables. This dip is also excellent as a spread on sandwiches.

Yield: 8 ounces (4 servings – 1/4 cup per person) 

Baked Chicken Wings

Try these classic chicken wings ,  baked not fried, as a great alternative.  Garlic Parmesan Chicken Wings and Jerk Chicken Wings are also great options. 

Pizza:

Change up the crust and make a cauliflower crust pizza.  

CHICKEN PITA PIZZA (Cheese Pita Pizza for Vegetarian)

From the EW Kitchen

Ingredients

4-6 inch whole wheat pitas 

8 tbsp fat free cream cheese

1 cup pizza sauce

1 c diced tomato

1 c chopped broccoli

8 oz boneless, skinless chicken breast sautéed with nonfat spray and diced

4 oz shredded mozzarella cheese (8oz for vegetarian)

Method

1. Preheat oven to 400 degrees.   

2. Spread 2 tbsp. cream cheese over each pita.  Then add ¼ cup pizza sauce 

3. Add ¼ c each of diced tomato and broccoli and 2 oz diced chicken.   

4. Top with 1 ounce of cheese (2 ounces for vegetarian) and seasonings of your liking.   

5. Bake for ~10 minutes or until cheese melted

Yield: 4 pita pizzas

Nutritional Information (per pita pizza): Calories……………. 385(vegetarian 404)

Fat ………………………..8 g (vegetarian 12g)

Protein…………………..33 g (vegetarian 28g)

Carbohydrate……………47 g (vegetarian 48g)

Fiber…………………..7 g (vegetarian 7g)

Hamburgers

Make your own hamburger meat, skip the bun and wrap it in lettuce.  Try these recipes:

GROUND ONION TURKEY BURGERS

From the EW Kitchen

Ingredients

1 onion, chopped

1 lb. ground extra lean white turkey meat

2 tsp garlic powder

1 tsp  splenda (or sugar)

1 tsp salt

nonfat cooking spray

*Add fat free cheese slice for cheeseburger 

Method

1. Chop onion.  Heat pan to medium and spray with nonfat cooking spray.   

2. Add onions, splenda, pinch of salt, 1/2 of garlic powder and pinch of pepper.  Stir onions until light brown edges form.   Remove from pan and set aside.   

3.  Mix 1/2 of garlic powder, parsley and salt.  Mix together the seasonings and ground turkey.  Add onions to turkey and mix together.   

4.  Form into 4 patties.  Spray pan with nonfat spray and cook on medium for 5-6 minutes on each side or until juice runs clear. 

**ADD cooked rice or barley to burger for extra bulk but not extra fat

Yield: 4- 4 oz servings

Nutritional Information: Calories………………..140 

Fat ………………………..1.5 g 

Protein…………………..26.5 g 

Carbohydrate…………..4.75 g

Fiber……………………..0.5 g

Spicy Black Bean Burgers with Chipotle Mayonnaise

adapted from All Recipes

Ingredients:

For the Spicy Chipotle Mayo:

7 tbsp low fat mayonnaise (Hellman’s)

1 tbsp canned chipotle in adobo sauce

For the Black Bean Burgers:

32 oz can black beans, rinsed and drained

1 red bell pepper, cut into 2 inch pieces

1 cup chopped scallions

6 tbsp chopped cilantro

5 cloves garlic, peeled

2 egg

1 tbsp cumin

1/2 tsp kosher salt

2 tsp hot sauce

1 cup quick oats (use gf oats for gluten free)

8 small whole wheat buns 

Directions

Combine mayonnaise and chipotle, set aside.

Dry the beans well after washing, extra moisture keep the burgers from sticking. In a medium bowl, mash beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, cilantro, onion, and garlic, then add oats, then eggs and spices. Then stir into mashed beans.

Divide mixture into eight patties, about ½ cup each, (using slightly oiled hands helps) and place them onto a flat surface covered with wax paper. (If it’s too wet, chill the mixture 30 minutes in the refrigerator or add another tablespoon of oats)

Freeze at least 2 hours before cooking or keep frozen until ready to cook.

Heat a lightly sprayed skillet to medium heat and cook frozen burgers about 7 minutes on each side.

If grilling, preheat grill over medium heat, and lightly oil a sheet of aluminum foil; grill 7-8 minutes on each side or you can bake in the oven at 375° on a lightly oiled baking sheet.

Yield: 8 black bean burgers

Nutritional Information (per burger with mayo): Calories………………..280

Fat …………………………5 g

Protein…………………..15 g

Carbohydrate…………….53 g

Fiber……………………..10 g

Nutritional Information (per burger without mayo): Calories………………..265

Fat …………………………4 g

Protein…………………..15 g

Carbohydrate…………….51 g

Fiber……………………..10 g