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Welcome To The Party!

in The Too Busy to Diet Blog on January 30, 2014

Written by Teri R. Belisle (Giordano), PharmD, RD, LDN.

Have you ever wondered what it would be like to attend a Super Bowl party hosted by a dietitian? … broccoli! asparagus! brussel sprouts! ugh! Where are the potato skins, sliders, and chili? You know, stuff that tastes good?!!  Don’t worry, dietitians love food and they love to eat just like everyone else. The catch is, they know the secrets to making the most indulgent foods a little healthier so they can enjoy the flavor without all the guilt. With the BIG GAME drawing near, here are a few “classic” recipes to add to your menu so that you and your friends can enjoy the game, and the food, and still fit into those skinny jeans on Monday!

1. Black Bean Sliders.  Save over 100 calories and 10 grams of fat by trying a healthier version of this traditional game day snack. These sliders are low in fat and high in fiber, and of course taste great too!

Ingredients (yields approximately 15 sliders):

1-15 ounce can black beans, drained and rinsed
¼ cup quinoa
½ cup water
½ cup bread crumbs
¼ cup bell pepper
2 tablespoons minced onion
1 teaspoon minced garlic
1 egg
Salt and pepper, to taste
1 teaspoon hot sauce
3 tablespoons olive oil

Directions:

Cook quinoa according to package directions.
Roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture.
Mix the quinoa, bread crumbs, bell pepper, onion, garlic, salt, hot sauce, and egg into the black beans using your hands.
Form the black bean mixture into small patties.
Heat the olive oil in a large skillet.
Cook the patties in the hot oil until heated through, 2 to 3 minutes per side.
Serve on whole wheat mini bun. Top with your favorite garnishes and chili-garlic mayo or ranch sauce (see below).

Serving size, 1 slider:  170 calories, 25 grams of carbs, 5 grams of fat, 5 g of protein, 7 grams of fiber

2. Turkey Chili. Save yourself half the fat and more than half the calories by substituting lean ground turkey for ground beef in this hearty recipe. This chili will also save you time because it can prepare itself… just throw it in the crock pot!

Ingredients (yields approximately 8 servings):

1 pound extra lean ground turkey, browned

1 medium onion, diced

1 tablespoon minced garlic

1 green bell pepper, diced

1 can kidney beans

1 can black beans

2 cans diced tomatoes

1 cup water

1 tablespoon chili powder

1/2 teaspoon cayenne pepper

1/2 teaspoon paprika

1/2 teaspoon salt

1/2 teaspoon pepper

*Combine all ingredients into the slow cooker and mix well. Cook on low for 3-4 hours.

Serving size, 1 cup:  160 calories, 30 grams of carbs, 3 grams of fat, 7 grams of protein

3. Sweet Potato Wedges.  Did you know that traditional potato skins pack more than 500 calories and over 30 grams of fat per serving? Loaded with sour cream, cheddar cheese, and bacon bits, they sure are delicious but are they really worth it? Try this delicious alternative and you will be thanking yourself later!

1 tablespoon brown sugar                        1 teaspoon coarse salt

1/2 teaspoon ground cumin                    1/8 teaspoon cayenne pepper

4 medium sweet potatoes, peeled, sliced in half lengthwise, and cut into wedges

1-2 tablespoons olive oil (enough to coat the potatoes)

Directions:

Preheat the oven to 425 degrees.
In a large bowl, combine the brown sugar, salt, cumin, and cayenne. Spread the sweet potatoes on the baking sheet. Drizzle the oil over the wedges and toss to coat.
Transfer the wedges to the bowl of sugar/spice mixture and toss  to coat each piece. Return the potatoes to the baking sheet and spread out in a single layer.
Bake for 30 minutes, turning over the wedges halfway through. Bake until the potatoes are golden brown and crispy on the edges.

Serving size, 3 – 4  wedges:  115 calories, 18 grams of carbs, 4.6 grams of fat, 2.3 grams of protein

4. Awesome sauce!  Avoid unwanted calories, fat, and sodium by making your own low-fat dipping/topping sauces with Greek yogurt. Greek yogurt is low in fat and packed with protein, and can be substituted for mayo or sour cream in just about any recipe. Try one of these delicious dips on your slider, potato wedges, hot wings, or veggies.

•  Low-fat ranch : Combine 1 cup of plain Greek yogurt, 1/2 cup of skim milk, and 1 packet of ranch dressing mix. Refrigerate for 1 hour before serving.

• Chili-garlic mayo: Combine 1 cup of plain Greek yogurt, 2 teaspoons of sriracha chili-garlic sauce, 1 tablespoon of lime juice, and a dash of salt & pepper.

Now that you know what you are going to eat, DON’T FORGET TO WATCH THE GAME!