Super Bowl Extravaganza: Snacks and Appetizers

One of my favorite holidays is nearly here... SUPER BOWL BABY.  I wouldn't say I am a sports enthusiast but I am a BIG fan of sport watching that includes food. The World Series...college bowl games... the Stanley Cup... March Madness... and if you have a father like mine, the Masters Tournament or the U.S. Open. What is the one thing they all have in common? Delicious food.

However, just like my other favorite holidays... Christmas... Thanksgiving... 4th of July- all that delicious eating can really throw anyone off the "New Year Resolution" bandwagon. Super Bowl Sunday comes in SECOND, only to Thanksgiving for eating in the US (timesnews.com)! That's not even counting beer.

Doing a quick Google search, one could consume anywhere between 2,000-4,000 calories during a super bowl party. HOW? Let me break it down for you (caloriecounter.com):

• One slice of pepperoni: 221 calories or four slices of pepperoni: 884 calories

• One slice of thick-crust pepperoni: 284 calories or four slices of thick-crust pepperoni: 1,135 calories (YIKES!) [ustoday.com]

• Dozen dips and cheese salsa: 300 calories

• Three chicken wings: 200 calories 

• Nachos with beef, beans and cheese: 787 calories in 1 portion

• Artichoke Spinach Dip: Costco's Spinach Dip has 80 calories in 28g (A little less than two tablespoons)

• I just found this and it is a must share: Applebee's Spinach dip has 1565 calories in ONE SERVING! (YIKES!)

So what is my goal this week? It's not to patronize or even criticize, because I am probably food's biggest fan and have indulged (even last week) in those calorie catastrophes. My goal is to provide some healthy alternatives that (1) taste good, (2) healthy and (3) that 90% of eaters won't be able to tell the difference! Some simple substitutions and creativity will hopefully make for some happy football enthusiasts! 

Now I realize I typically post AFTER I have tried a recipe out, but since Super Bowl is this Sunday it doesn't really do anyone any good for me to share my delicious eats after the fact. Therefore I have done some serious research and found recipes that I plan on trying and complied healthy appetizers/snacks that I have made in the past.

Here is this Super Bowl Sunday's Recommended Menu [click on link for recipes]:

Recipes I haven’t tried….. yet:

(I plan on testing out a few this weekend!!)

Slow Cooker Spinach and Artichoke Dip: 
Compliments of SlenderKitchen.com

o   Nutrition: 83 calories, 4.3g of fat, 5.6g carbs, 2g of fiber, and 6.5g protein

o   Serving size: ½

Baked Honey Sriracha Wings: 
Compliments of SlenderKitchen.com

o   Nutrition: 265.5 calories, 15.9g of fat, 1g of carbohydrates, .5g of fiber, 17g of protein

o   Serving size: 3 wings 
 

Chili Con Queso: 
Compliments Eatingwell.com

o   Nutrition: 84 calories, 5 g fat, 5 g carbs, 4 g protein, 307 mg sodium

o   Serving Size: ¼ cup

Jalapeno Poppers: 
Compliments of itsuxtobefat.com

• Nutrition: 36.6 calories, 0.4g fat, 5.0g carbs, and 11.4mg sodium, 3.2g of protein
• Serving size: 1 popper per serving
• *I might sub neurchatel cheese, it has 1/3 the fat as normal cream cheese but heats better than non-fat cream cheese which can get a greasy gritting texture  
  *I might also sub whole-wheat bread crumbs

Veggie Dips: 
Zesty Green Goddess Dip: 

• Compliments of Cookinglight.com
• Nutrition: 92 calories, 8.7g fat, 1.2g carbs, 223mg sodium 
• Serving size: 3 tablespoons  

Homemade Blue Cheese Dip: 

• Compliments of Cookinglight.com
•  Nutrition: Unknown, because I removed the potato chips from the recipe… TBD  

Creamy Garlic-Herb Dip: 

• Compliments of Cookinglight.com 
• Nutrition: 55 calories, 4.4g fat, 1.5g carbs, 195mg sodium 
• Serving size: 2 tablespoons

The last but certainly not the least, TURKEY CHILI! I spent some serious time looking for a good turkey chili recipe. I had NO idea traditional chili had so many calories in it. Typically, low calorie chili is around 300 calories- some traditional chili (including my beloved mother’s) is around 600! So I was happy when I found a turkey chili that had great reviews, and was on the lower end of the calorie spectrum. This Sunday I will most definitely be trying Rachel Ray’s Indian Summer Turkey Chili, complements of foodnetwork.com.

Chili is so versatile, it can go on baked potatoes, nachos, or simply all alone; a MUST for a great super bowl shindig! I hope this list of tasty appetizers and snacks helps your Super Bowl Sunday! And please post comments about any of the recipes you try- or would like to share your personal favorite Super Bowl snacks.

Light vs. Dark Beer

In lieu of the upcoming sporting event of the year, I decided to share some drinking knowledge.

If you have ever tried to detox, or loose weight, the number ONE thing people tell you is to STOP drinking. That is all fine and dandy, and if you can, more power to you.  Alcohol is full of empty calories and sugar.

But I grew up in Idaho and went to the University of Idaho... not exactly the type of environment that helps with moderate drinking. Lets be clear, I am not talking about alcoholism, I am not talking about binge drinking, or AA; I am talking about social situations that lean towards a social beer now and then. For example: rodeos, concerts, camping, happy hour with friends, ladies night, etc. 

So my best suggestion is moderation, and education! If you like to have a glass of red wine on a Friday night after a loooong week, then I say DO IT! If you prefer and nice cold Dos Equis on a Sunday afternoon of boating, then I say DO IT! But if you're trying to trim down educate yourself on the types of beer/wine/hard alcohols that won't completely derail you from your ultimate goal. This little blurp is soley dedicated to beer. Stay tuned for hard alcohol and wine.

Beer100.com (click here for the full list) has a great list of imported and domestic beers with their respective calorie content. I found that website last year when I was trying to educate myself on which beers had the most calories. To my dismay, like most people, I was operating under the illusion that light beer (in color) = less calories. Not true. Perfect example, Dos Equis Lager actually has MORE calories than the Amber, 156 vs. 149 respectively. Not a huge difference but a difference none the less. I have summarized a few of the most common beers, and a few that I drink regularly in the table below:

Brand	Alcohol (ABV)	Calories 12 oz
Blue Moon	5.40%	171
Bud Light	4.20%	110
Bud Light Lime	4.20%	116
Bud Light Platinum	6.00%	137
Budweiser	5.00%	145
Coors Light	4.15%	104
Coors	4.91%	149
Corona Extra Beer	4.60%	148
Corona Light
Dos Equis XX Imported Beer	4.70%	149
Dos Equis XX Special Lager	4.90%	156
Guinness Draught - Bottle	*	126
Guinness Extra Stout	4.27%	153
Miller Genuine Draft	4.70%	143
Miller Genuine Draft "64"	2.80%	64
Miller Genuine Draft Light	4.20%	110
Miller High Life	4.70%	143
Miller High Life Light	4.20%	110
Miller Lite	4.20%	96
Milwaukee's Best	4.30%	128
Pabst Blue Ribbon	4.65%	144
Red Stripe Lager Beer	5.00%	153
Tsingtao Beer	4.79%	153
Weinhard's Blonde Lager	5.10%	161
Weinhard's Hefeweizen	4.90%	151
Weinhard's Pale Ale	4.60%	147

So while I was "cleaning" up my diet, I read something that I had heard about but never quite believed. Guinness has fewer calories than Budweiser or Coors Original. WHAT you say? But Guinness is so dark, and full bodied (making my mouth water just thinking about it). Welp, its true. Guinness actually has fewer calories than a glass of skim MILK! Weighing in at a shocking 126 calories per 12 ounces.

Now there are other beers that contain fewer calories than Guinness, including all the obvious ones, Bud Light (110), Coors Light (104), or Miller Light (96). But few "lighter" beers also contain small quantities of iron, calcium, phosphates, some vitamins (including vitamin B) and fiber, according to Guinness Master Brewer, Fergal Murray (thatsfit.com). A study from Wisconsin also found that Guinness has antioxidants, and could even protect the heart! I wouldn't go as far as saying that Guinness is "Good for You", but if you're going to drink, why not drink something as delicious as Guinness?

Side note:
Something I hear all the time while drinking Guinness is, "Ugh! Aren't you full? I can't drink more than one of those!" Case and point. Another reason I made the switch to dark beer (typically Guinness) is, (1) I cannot drink them as fast as lighter beers, and (2) typically I drink about 1/2 as many because of it. Another added bonus is some dark beers, particularly Porters and Stouts, have more alcohol in them! But be warned they could also have double the calories!
 

Sweet and Sour Chicken

This recipe  is another one that was featured on the Food Network's "Healthy Every Week" page, under the Healthy Chicken Recipes link.

Asian cuisine is something that I could arguably eat every night. I love Chinese food, I love Japanese food (especially sushi), I love Thai food... need I go on? As much as I enjoy eating out it can become a very expensive habit. 

Over the years I have tried number Asian recipes, in attempt to duplicate and more recently tried to improve the overall "health-iness". One of the big downfalls of eating Asian food, especially Americanized Chinese food, is how unhealthy it is for you. Not only are many dished fried, but can also include astronomic amounts of sodium and occasionally MSG. Even knowing how bad some dished are for me... I still have problems restraining my cravings.

Luckily, earlier this week I found this new favorite! A healthy twist on sweet and sour chicken! I have honestly tried about 5-8 different sweet and sour chicken recipes and the sauce is always missing something. Healthier variations of this classic Chinese dish have consistently come up short and often time bland. I was ecstatic, just after the first two bites it was like a revelation, this recipe actually had great flavor! I gave this recipe four out of four forks! Not only was it super tasty the first time, but it kept well and was great for lunches the next day! Enjoy!!
 

Sweet and Sour Chicken

Source: Foodnetwork.com 
Servings: 4
Calories 238; Total Fat 6g (Sat Fat 1 g, Mono Fat 2g, Poly Fat 2g) ; Protein 23g; Carb 23g; Fiber 4g; Cholesterol 49mg; Sodium 329mg 

Ingredients:

• 2 tablespoons honey
• 1 teaspoon chili-garlic sauce
• 2 tablespoons rice wine vinegar
• 1 tablespoon reduced-sodium soy sauce
• 1 teaspoon finely grated fresh ginger
• 1/4 cup fresh orange juice
• 2 teaspoons cornstarch
• 4 teaspoons peanut oil
• 12 ounces boneless, skinless chicken breast halves, cut into 1-inch pieces
• Salt and freshly ground black pepper
• 1 pint small, sweet mixed peppers, quartered, or 2 mixed bell peppers, cut into 1-inch strips *I used one red and one orange bell pepper instead
• 6 scallions, whites cut into 1 1/2-inch pieces, greens cut into 1-inch pieces and thinly sliced vertically into thin strips
• 8 ounces snow peas, trimmed
• Serving suggestion, cooked brown rice
• Chopped peanuts for sprinkling, optional *I used sliced almonds
• 1 cup brown rice for four people- about 1/2 cup cooked per-person.

Directions: 

1. In a small bowl, whisk together the honey, chili-garlic sauce, vinegar, soy sauce, orange juice and cornstarch; set aside.
2. Meanwhile, coat the chicken with 2 teaspoons oil and heat large nonstick skillet over medium-high heat. Season the chicken to taste with salt and pepper and cook, turning occasionally with a wooden spoon, 2 minutes. Transfer the partially-cooked chicken to a plate. Reserve the pan.
3. Heat the remaining 2 teaspoons oil in the pan; add the peppers, scallion whites, and snow peas. Cook, stirring occasionally, until the vegetables are crisp-tender, about 3 minutes. 
4. Stir in the reserved chicken; whisk the sauce again and add it to the pan. Simmer, stirring occasionally, until the sauce is thickened and the chicken is tender, 1 to 2 minutes. 
5. Serve over rice and sprinkle with the scallion greens and peanuts (or sliced almonds), if using.

 

Chicken Parmesan Rollatini

Foodnetwork.com has become one of my favorite places to find new recipes! Specifically Giada De Laurentiis, her recipes have consistently been healthy and savory- my favorite combo. 

This week I was craving some Italian style-food. I was doing my routine Google search for new healthy recipes, and the Food Network's website has a whole page dedicated to "Healthy Every Week". I found this recipe off of their "healthy chicken recipes" link.

Anywhooo, the Chicken Parmesan Rollatini was delicious! I would give it four out of four forks! It was very simple, between Frank and I, it took us about 15-20 minutes to prep and get the chicken in the oven, and about 10-15 minutes for the chicken to cook (*we used the smaller chicken tenderloins). So in total we were eating dinner in about 35 minutes, which is a BIG plus on a work night.  

The only thing I will change the next time I make this, is make addition sauce, about 1.5 times. The sauce is really tasty- and when I'm reheating left overs its nice to have a little extra sauce to spread around. The recipe makes a hearty 4 servings, enough for Frank and I to have dinner and lunch the next day!

The recipe is on the healthier side with only 355 calories, not including the polenta. Make sure you're accurately measuring the cheeses, because that is the main contributor to the fat content and calories. To cut down the sodium I would also recommend using fresh tomatoes instead of canned "fire-roasted tomatoes". All in all a great recipe, and tasty enough to make for your friends and family!! Hope you enjoy it as much as we did!!

Side Note:

I served the chicken parmesan rollatini with a side spinach salad with chopped onion, kalamata olives, coarse ground pepper and lightly drizzled with extra virgin olive oil (see picture below). Spinach is considered a "super food", and I try to incorporate it into my daily meals. When I can't sneak it into the smoothie in the morning I often put it on sandwiches, have a side salad with lunch, eat it with quinoa as a pre-workout snack, or include it with dinner. 


Spinach has a laundry list of positive health benefits including:

• High in protein – One cup spinach = 12% DV protein.
• High Vitamin A- Vitamin A is needed by the retina of the eye in the form of a specific metabolite, the light-absorbing molecule retinal, that is necessary for both low-light (scotopic vision) and color vision.
• High Vitamin K – Vitamin K is a group of structurally similar, fat-soluble vitamins that are needed for the post translational modification of certain proteins required for blood coagulation and in metabolic pathways in bone and other tissue.
• Great source of folate/folic acid, particularly important for pregnant or nursing women
• Over 25% DV of magnesium, iron, potassium, Vitamin C and manganese
• Decent source of fiber
• Carotenoids and flavonoids responsible for much listed below

How spinach improves your health:

• Protects against heart disease
• Anti-diabetes
• Regulates blood pressure
• Important for development of unborn babies
• Protects against age-related memory loss
• Eye health: prevents cataracts, macular degeneration (age-related blindness)
• Cancer-fighting
• Anti-inflammatory
• Strong bones/anti-osteoporosis
• Good for skin health (eczema, acne, psoriasis) and even preventing skin cancer from the sun
• Natural diuretic and laxative (fights constipation)
• Reduce frequency of migraine attacks

Read more at http://www.kitchenstewardship.com/2009/07/20/food-for-thought-spinach-the-ultimate-super-foods-health-benefits/#fiwCYB6AmvyYmuMV.99

 

  Chicken Parmesan Rollatini

Source: Foodnetwork.com
Basic Polenta Recipe Source: Foodnetwork.com
Servings: 4

Per serving: Calories 355; Fat 14 g (Saturated 7 g); Cholesterol 105 mg; Sodium 848 mg; Carbohydrate 15 g; Fiber 2 g; Protein 44 g 

Ingredients:

• 1 cup fat-free low-sodium chicken broth
• 1 clove garlic, thinly sliced *I LOVE garlic so I used 3 cloves instead.
• 1 14.5-ounce can crushed San Marzano or fire-roasted tomatoes 
• 5 or 6 fresh basil leaves, torn into small pieces *If you don't have any fresh basil you can substitute 1/2 the amount of dried basil.
• Kosher salt and freshly ground pepper
• 4 thin (1/8-inch-thick) chicken cutlets (4 ounces each) *I didn't have any chicken cutlets so I used 8-frozen chicken tenderloins (defrost before wrapping).
• 1/4 cup chopped fresh parsley *Dried parsley works as well, use 1/8 cup if you use dried.
• 6 ounces shredded part-skim mozzarella cheese (about 1 cup)
• 1/4 cup grated parmesan cheese
• 1/4 cup breadcrumbs *I used whole wheat breadcrumbs
• 1 large egg white
• Cooking spray
• Instant polenta, for serving (optional) *See my favorite basic polenta recipe below

Directions:

1. Position a rack in the upper third of the oven and preheat to 450 degrees F. Cook the broth, garlic, tomatoes and basil in a skillet over medium-high heat, stirring occasionally, until slightly thickened, about 15 minutes. Season with salt and pepper. Cover to keep warm. 
2. Season the chicken with salt and pepper; place smooth-side down on a work surface. Sprinkle with the parsley and mozzarella. Starting at the short end, roll up to enclose the filling. Secure with a toothpick. 
3. Mix the parmesan and breadcrumbs in a shallow dish. Put the egg white in another dish and beat until foamy. 
4. Mist a cast-iron skillet with cooking spray. Dip the chicken rolls in the egg white, then coat with the breadcrumb mixture. Place in the skillet, seam-side down. Sprinkle with any remaining breadcrumbs and mist with cooking spray. Bake until cooked through, about 20 minutes. Serve with the tomato sauce, and polenta, if desired. 

Basic Polenta Recipe:

Serving: 6

Ingredients

• 6 cups water
• 2 teaspoons salt
• 1 3/4 cups yellow cornmeal
• 3 tablespoons unsalted butter

Directions

1. Bring 6 cups of water to a boil in a heavy large saucepan. Add 2 teaspoons of salt. Gradually whisk in the cornmeal. Reduce the heat to low and cook until the mixture thickens and the cornmeal is tender, stirring often, about 15 minutes. Turn off the heat. Add the butter, and stir until melted.