Healthy Super Bowl Swaps!
"Roasted Corn Guac Swap"
Directions:
Preheat oven to 400 degrees.
Bring a skillet sprayed with nonstick spray to high heat on the stove. Add corn and cook until thawed and slightly blackened, about 8 minutes. Set aside to cool. Place peas in a medium bowl and mash thoroughly with a potato masher or fork. (Or puree peas in a small blender or food processor and transfer to a medium bowl.) Add avocado, yogurt, lime juice, garlic, and dry seasonings. Continue to mash until blended. Stir in corn, tomatoes, and onion. If you like, mix in cilantro and/or jalapeño. Refrigerate until ready to serve.
Serve with carrot chips, pepper slices, tortilla chips.
YIELD: 4 servings (2/3 cup per serving)
Nutrition Facts: Calories 163, Total Fat 4.0g, Sat Fat 0.6g, Cholesterol 1.2mg, Sodium 401mg, Total Carbohydrate 26.8g, Dietary Fiber 7.9g, Protein 8.6g
"Zucchini Fries"
Preheat oven to 425. Coat a baking sheet with cooking spray. In a small bowl, mix together Italian seasoning, flour, and salt. Place bread crumbs in another small bowl. Slice each zucchini in half lengthwise and then each half into 2 pieces widthwise. Next slice each zucchini chunk into 4 fries. Dredge a zucchini fry in flour mixture and then dip into egg whites; dredge in bread crumbs. Place coated zucchini on prepared baking sheet and repeat with remaining ingredients; liberally coat with cooking spray. Roast, turning once, until desired crispiness, about 12 minutes.
*Note: for extra crispy fries, increase oven temp to 500 degrees and take 2 minutes off the cooking time.
YIELD: 4 servings (8 fries, per serving)
Nutrition Facts: Calories 72, Total fat 0.5g, Sat Fat 0.1g, Cholesterol 0mg, Sodium 505mg, Total Carbohydrate 12.4g, Dietary Fiber 1.2g, Protein 4.4g
"Spicy BBQ Meatballs"
Yield: 30 servings (2 meatballs per serving)
Nutrition Facts: Calories 60, Total Fat 2.1g, Sat Fat 0.5g, Cholesterol 16.8mg, Sodium 151.6mg, Total Carbohydrates 6.1g, Dietary Fiber 0.4g, Protein 4.9g
"Flour-Less Brownies"
Preheat oven to 350 degrees and grease an 8×8 pan. Place beans in food processor and process until mashed. Add eggs, vanilla, cocoa powder, baking powder, salt, sugar and oil. Process until smooth. Pour into pan and sprinkle chocolate chips on top. Bake for 30-35 minutes.
YIELD: 16 servings
Nutrition Facts: Calories 126, Total Fat 5.4g, Sat Fat 1.7g, Cholesterol 34.9mg, Sodium 92.7mg, Total Carbohydrates 19.5g, Dietary Fiber 2.2g, Protein 3.4g
- 1 cup frozen sweet yellow corn
- One 15-oz. can early/young peas, drained
- 1/2 cup mashed avocado (about 1 medium-small avocado's worth)
- 1/4 cup plain fat-free Greek yogurt
- 4 tsp. lime juice
- 1/2 tsp. chopped garlic
- 1/4 tsp. salt, or more to taste
- 1/8 tsp. black pepper, or more to taste
- 1/8 tsp. ground cumin
- 1/8 tsp. chili powder
- 3/4 cup chopped cherry or grape tomatoes
- 1/4 cup finely chopped onion
- Optional: chopped fresh cilantro, chopped jarred jalapeño slices
Directions:
Preheat oven to 400 degrees.
Bring a skillet sprayed with nonstick spray to high heat on the stove. Add corn and cook until thawed and slightly blackened, about 8 minutes. Set aside to cool. Place peas in a medium bowl and mash thoroughly with a potato masher or fork. (Or puree peas in a small blender or food processor and transfer to a medium bowl.) Add avocado, yogurt, lime juice, garlic, and dry seasonings. Continue to mash until blended. Stir in corn, tomatoes, and onion. If you like, mix in cilantro and/or jalapeño. Refrigerate until ready to serve.
Serve with carrot chips, pepper slices, tortilla chips.
YIELD: 4 servings (2/3 cup per serving)
Nutrition Facts: Calories 163, Total Fat 4.0g, Sat Fat 0.6g, Cholesterol 1.2mg, Sodium 401mg, Total Carbohydrate 26.8g, Dietary Fiber 7.9g, Protein 8.6g
"Zucchini Fries"
- 4 sprays cooking spray
- 1 tsp Italian seasoning
- 1 ½ Tbsp all-purpose flour
- ¾ tsp table salt
- ¾ cup dried plan breadcrumbs, suggest Panko
- 2 medium uncooked zucchini
- 2 large egg whites, whipped until frothy, almost soft peaks
Preheat oven to 425. Coat a baking sheet with cooking spray. In a small bowl, mix together Italian seasoning, flour, and salt. Place bread crumbs in another small bowl. Slice each zucchini in half lengthwise and then each half into 2 pieces widthwise. Next slice each zucchini chunk into 4 fries. Dredge a zucchini fry in flour mixture and then dip into egg whites; dredge in bread crumbs. Place coated zucchini on prepared baking sheet and repeat with remaining ingredients; liberally coat with cooking spray. Roast, turning once, until desired crispiness, about 12 minutes.
*Note: for extra crispy fries, increase oven temp to 500 degrees and take 2 minutes off the cooking time.
YIELD: 4 servings (8 fries, per serving)
Nutrition Facts: Calories 72, Total fat 0.5g, Sat Fat 0.1g, Cholesterol 0mg, Sodium 505mg, Total Carbohydrate 12.4g, Dietary Fiber 1.2g, Protein 4.4g
"Spicy BBQ Meatballs"
- 1 ½ pounds uncooked ground turkey breast
- 1 cup uncooked quick oats
- 2 large egg whites
- 1 large uncooked onion, finely chopped
- 1 clove garlic, chopped
- ¼ cup fresh parsley, chopped
- 1 tsp dried oregano
- 1 ½ tsp beef bouillon granules
- ½ tsp black pepper
- 1 ¼ cups barbecue sauce
Yield: 30 servings (2 meatballs per serving)
Nutrition Facts: Calories 60, Total Fat 2.1g, Sat Fat 0.5g, Cholesterol 16.8mg, Sodium 151.6mg, Total Carbohydrates 6.1g, Dietary Fiber 0.4g, Protein 4.9g
"Flour-Less Brownies"
- 1 (15.5 ounce) can black beans, rinsed and drained
- 3 eggs
- 2 tablespoons coconut or vegetable oil
- ¼ cup unsweetened cocoa powder
- ¾ cup sugar
- 1 tsp vanilla
- ½ teaspoon baking powder
- 1 pinch salt
- ½ cup chocolate chips
Preheat oven to 350 degrees and grease an 8×8 pan. Place beans in food processor and process until mashed. Add eggs, vanilla, cocoa powder, baking powder, salt, sugar and oil. Process until smooth. Pour into pan and sprinkle chocolate chips on top. Bake for 30-35 minutes.
YIELD: 16 servings
Nutrition Facts: Calories 126, Total Fat 5.4g, Sat Fat 1.7g, Cholesterol 34.9mg, Sodium 92.7mg, Total Carbohydrates 19.5g, Dietary Fiber 2.2g, Protein 3.4g