Written by Peggy Pletcher, R.D., Nutritionist with Katherine Voss
Superbowl Sunday (Sunday, February 7) is a day when many of us chow down our favorite snacks while we root for our favorite team. Don’t let the Superbowl undo your New Year resolutions! Cheer for your favorite team while keeping on track with these tips:
- Keep food in another room instead of in front of the television. Fill up a small snack plate and then sit down. You may just notice how many times you are getting up!
- Plan for a half time meal instead of serving a lot of snacks. Make healthy chili (see recipes below) and serve with onions and low fat or fat free sour cream. Have baked corn chips on the side, along with fruit and salad. A warm chili “taco” salad with lots of lettuce, tomatoes, and chili with salsa as dressing and a few crushed baked chips on tops is a filling and healthy meal.
- Serve a variety of cut up fruit with yogurt as a dip.
- Have a big vegetable tray with low fat healthy dips (see recipe below).
- As a fun serving option, shish-ka-bob veggies and fruit.
- Use hummus as a dip for vegetables or whole wheat pitas.
- Wrap whole wheat tortillas, fat free refried beans, lettuce, and tomato. Add a dab of guacamole dip. Skip the cheese or use low fat or nonfat cheese.
- Make turkey wraps: whole wheat tortillas lightly spread with fat free or low fat cream cheese, turkey, lettuce and tomato. Wrap them up, cut into small spirals and serve.
- Buy mini whole wheat bagels and make bagel pizzas using pizza sauce and low fat mozzarella. Add chopped up vegetables and bake until cheese is melted.
- Serve pretzels with mustard for dipping.
- Munch on popcorn: using a brown paper lunch bag, cover the bottom with kernels and use the popcorn setting on your microwave to pop it up. Limit the margarine and salt.
- Buy baked chips instead of regular chips.
- Be careful with what you drink! Alcohol has a lot of calories, and can also lower your resolve for healthy eating. Sugared drinks can also add a lot of unwanted calories. Instead, serve sparkling flavored calorie free water or sugar-free tea or lemonade.
LOW FAT CHILI RECIPE:
- 1 tablespoon olive oil
- 1 pound ground turkey or chicken (leanest you can find)
- Chili seasoning to taste (McCormick is a good one)
- 1 jar salsa (any kind)
- 1 16 oz can tomatoes diced
- 1 16 oz can kidney beans
- 2 cups water
- Diced peppers of all colors, 2 cups
- Salt to taste
- Low fat Cheddar cheese (garnish)
- Minced onions (garnish)
- Corn chips
- In a large pot, heat olive oil and brown the ground meat.
- Add salsa and chili seasoning.
- Over medium-high heat, stir for a minute or two cooking the salsa a little (it should bubble).
- Add can tomatoes, kidney beans, water, frozen corn and salt. Add more chili powder if desired. Heat on high until it comes to a boil, then lower the heat to medium and simmer for about 20 minutes.
- Serve with topped with cheddar cheese and minced onion.
Vegetarian Chili:
• 1 large red onion, chopped
• 2 red bell peppers, chopped
• 1 medium eggplant, peeled and cut into 3/4 inch slices
• 5 garlic cloves, chopped
• 1 medium zucchini, chopped
• 1 14oz can kidney beans, drained
• 2 16oz cans diced tomatoes
• 1 Tbsp. tomato paste
• 2-3 finely chopped, seeded Anaheim (for mild vegetarian chili) or jalapeno (for hot vegetarian chili) peppers
• 1/2 teaspoon dried cumin
• 1/2 teaspoon oregano
• salt and pepper to taste
• 1-2 Tbsp. olive oil
• 2 cups vegetable broth (or water)
Brush olive oil on the eggplant slices. Grill eggplant until just tender, flipping once during cooking. This usually takes approximately 5 minutes per side. Remove eggplant from grill and cut into 1/2 inch squares.
In large saucepan, heat one tablespoon olive oil. Add the onion and bell peppers and cook while stirring for three minutes or until the onion is soft. Add garlic to onions and peppers and cook for two minutes with stirring.
Add tomatoes, chiles, cumin, and oregano. Salt and pepper to taste at this point. Bring vegetarian chili just to the point of boiling then reduce heat and simmer for 15 minutes.
Stir in the zucchini, eggplant, kidney beans and vegetable broth. Add the tomato paste and stir until thoroughly mixed.
Return your easy vegetarian chili to a boil, reduce heat and cover. Simmer for approximately 45 minutes.
This vegetarian chili recipe can be served over rice or pasta for a more hearty meal. I also enjoy grating fresh parmesan cheese over the chili and adding raw onions just before serving this dish.
LOW FAT VEGGIE DIP:
1 pint creamed cottage cheese — Fat Free
1 tablespoon mayonnaise — Fat Free
1 teaspoon dry salad dressing mix or onion soup mix
Blend together until smooth. Serve chilled with fresh veggies.
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