Super Bowl Snacks Made Healthy
Written by: Jacqueline Orlando RD, MPH, Public Health Dietitian, Chatham-Kent Public Health Unit
With Super Bowl Sunday just around the corner, football fans will be placing their bets, planning their parties and serving lots of food. Most of the time, however, the food we eat during these parties are not so healthy and very high in fat and sodium. With a little extra time and planning, you can create and serve healthier alternatives to the more common snacks like fried chicken wings, chips, and French fries.
Here are simple snack ideas to lighten up your meal.
• Turkey Black Bean Chili (recipe below)
• Homemade chicken strips baked in the oven
• Whole wheat pizza loaded with veggies
• Baked potato skins
• Cut up raw vegetables paired with low-fat vegetable dip
• Hummus dip and homemade seasoned pita chips
• Trail mix made from unsalted nuts like almonds, peanuts, walnuts and dried fruit like raisins and cranberries
• Fruit kabobs
Small changes like baking instead of frying, removing the skin on chicken, making your own chips, trail mix, dips, and whole wheat pizza can help to lower the fat in your meals as well as the sodium. Don’t forget to include vegetables and fruits to your party platters. They are perfect finger foods and taste great paired with a bean dip.
Skip the unhealthy snacks this year and serve your family and friends food that is not only delicious but good for them. They will be raving about your food, even if they aren’t raving about the game results!
Turkey Black Bean Chili
Ingredients
• 2 tbsp (30 mL) vegetable oil
• 1 lb (454 g) ground turkey or ground chicken
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tsp (10 mL) dried oregano
• ½ tsp (2 mL) salt
• ¼ tsp (1 mL) pepper
• 2 tbsp (30 mL) tomato paste
• 1 can (28 oz/796 mL) diced tomatoes
• 1 can (19 oz/540 mL) black beans, drained and rinsed
• 1 small zucchini, cubed
• ½ cup (125 mL) corn kernels
• 3 tbsp (45 mL) chilli powder
• ¼ cup (60 mL) minced fresh coriander or parsley
• Light sour cream
• Sliced jalapeño pepper, (optional)
Directions
In large saucepan, heat 1 tbsp of the oil over medium-high heat; sauté turkey, breaking up, until no longer pink, about 8 minutes. Drain off fat; transfer turkey to bowl.
In same saucepan, heat remaining oil over medium heat; cook onion, garlic, oregano, salt and pepper until softened, about 3 minutes. Stir in tomato paste; cook for 1 minute.
Return turkey to pan. Add tomatoes, black beans, zucchini, corn and chilli powder; bring to boil. Reduce and simmer for 30 minutes. Stir in coriander. Serve garnished with light sour cream and jalapeño peppers (if using).
Source: http://www.canadianliving.com