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Lighter Super Bowl Snacks
There's a lot going on at my house right now (and my team isn't involved) so I hope I'm excused for just now realizing that the Super Bowl is this weekend!
I've been asked by the WebMD Message Board community to "doctor" 3 popular appetizers to help celebrate on Super Bowl Sunday! Get ready for Better-for-You Buffalo Wings, Light 7-Layer Taco Dip and Simple Shrimp Dip.
Super Bowl Makeover #1 Better-for-You Buffalo Wings
[This recipe is from my cookbook, FRY LIGHT, FRY RIGHT!]
Ingredients:
2 teaspoons seasoned salt
2 teaspoons chili powder
2 teaspoons garlic powder
1 teaspoon freshly ground pepper
2 tablespoons flour
2 1/2 pounds (about 28) wing drumettes (look for skinless drumettes if available) 1/4 cup nonalcoholic or light beer (chicken broth or wine can also be used) light blue cheese dressing (optional)
Directions:
1. In a small mixing bowl, stir together the seasoned salt, chili powder, garlic powder, pepper, and flour. Remove and discard the skin from the wings (if you weren't able to find skinless drumettes). Dip each wing into the seasoning mixture, pressing the mixture onto the chicken to coat well.
2. Generously coat a large nonstick skillet with canola cooking spray and place over medium-high heat. Add the chicken wings (cooking in batches if necessary) and cook for about 4 minutes, or until the bottoms are browned. Flip with prongs and cook for about 4 minutes more.
3. Reduce the heat to medium-low and add the beer. Cover the pan and cook for about 5 minutes. If the wings aren't cooked through, turn them over and cook for a few minutes more. Remove from the heat and serve hot with light blue cheese dressing if desired.
Yield: Makes 7 servings (4 wing drumettes per serving)
Nutritional Information: 174 calories, 29 g protein, 2 g carbohydrate, 4.5 g fat, 1.2 g saturated fat, 73 mg cholesterol, 539 mg sodium. Calories from fat: 23 percent.
Super Bowl Makeover #2 Light 7-Layer Taco Dip
Everyone loves this fun party dip, even kids! Keep it light by serving it with reduced-fat tortilla chips (homemade or store-bought) or reduced-fat crackers. Include 1/2 cup store-bought guacamole (this really cuts down on the prep time) or make homemade by blending the following together in a small food processor:
Ingredients:
Guacamole
1 avocado, peeled, pitted, and diced
2 teaspoons lime juice, fresh or bottled
2 tablespoons chopped fresh cilantro
2 tablespoons salsa
Garlic powder or garlic salt to taste (optional)
Black pepper to taste
Dip
8 ounces fat-free sour cream
1-ounce packet taco seasoning mix
15-ounce can fat-free or vegetarian refried beans
1 cup diced tomatoes, drained
1/2 cup finely chopped green onions
2 cups shredded reduced-fat Mexican-style cheese blend (i.e. Jack and cheddar)
2 1/4-ounce can sliced black olives (optional)
Directions:
* Make guacamole if you haven't already and set aside.
* In small bowl, blend sour cream with taco seasoning.
* Spread the refried beans in the bottom of a deep-dish pie plate (you can warm the beans up in the microwave briefly to make them more spreadable.)
* Top the beans with the sour cream mixture then top that with the guacamole.
* Spread the tomatoes on top then sprinkle the green onions over the top, followed by the shredded cheese and black olives if desired.
* Serve with reduced-fat tortilla chips or reduced-fat crackers.
Makes 16 appetizer servings.
Per serving (dip only): 85 calories, 5.2 grams protein, 6.4 grams carbohydrate, 4.4 grams fat (1.9 grams saturated fat, 1.9 grams monounsaturated, .3 grams polyunsaturated fat), 7 milligrams cholesterol, .7 grams fiber, 258 milligrams sodium. Calories from fat: 46% .
Super Bowl Makeover #3 Simple Shrimp Dip
Ingredients:
1 cube or tub (8 ounces) of softened light cream cheese
1 cup light or lowfat mayonaise
1 cup fresh small shrimp, rinsed and dried well with paper towels (1 can drained small shrimps can also be used)
Directions:
1. Add light cream cheese and mayonnaise to small mixing bowl and beat until nicely blended. Gently stir in the shrimp. Spoon into serving bowl and serve with dippers of your choice (such as low fat wheat crackers)
Yield: 9 servings (1/3 cup of dip each)
Nutritional Analysis: 116 calories, 6 g protein, 5 g carbohydrate, 7.7 g fat, 2.3 g saturated fat, 46 mg cholesterol, 0 g fiber, 266 mg sodium. Calories from fat: 60 percent.
~~Elaine
Related Topics: Super Fast & Easy Appetizers, Why the Super Bowl Matters
Technorati Tags: superbowl, superbowlsunday, snacks, appetizers, buffalowings, recipes
I've been asked by the WebMD Message Board community to "doctor" 3 popular appetizers to help celebrate on Super Bowl Sunday! Get ready for Better-for-You Buffalo Wings, Light 7-Layer Taco Dip and Simple Shrimp Dip.
Super Bowl Makeover #1 Better-for-You Buffalo Wings
[This recipe is from my cookbook, FRY LIGHT, FRY RIGHT!]
Ingredients:
2 teaspoons seasoned salt
2 teaspoons chili powder
2 teaspoons garlic powder
1 teaspoon freshly ground pepper
2 tablespoons flour
2 1/2 pounds (about 28) wing drumettes (look for skinless drumettes if available) 1/4 cup nonalcoholic or light beer (chicken broth or wine can also be used) light blue cheese dressing (optional)
Directions:
1. In a small mixing bowl, stir together the seasoned salt, chili powder, garlic powder, pepper, and flour. Remove and discard the skin from the wings (if you weren't able to find skinless drumettes). Dip each wing into the seasoning mixture, pressing the mixture onto the chicken to coat well.
2. Generously coat a large nonstick skillet with canola cooking spray and place over medium-high heat. Add the chicken wings (cooking in batches if necessary) and cook for about 4 minutes, or until the bottoms are browned. Flip with prongs and cook for about 4 minutes more.
3. Reduce the heat to medium-low and add the beer. Cover the pan and cook for about 5 minutes. If the wings aren't cooked through, turn them over and cook for a few minutes more. Remove from the heat and serve hot with light blue cheese dressing if desired.
Yield: Makes 7 servings (4 wing drumettes per serving)
Nutritional Information: 174 calories, 29 g protein, 2 g carbohydrate, 4.5 g fat, 1.2 g saturated fat, 73 mg cholesterol, 539 mg sodium. Calories from fat: 23 percent.
Super Bowl Makeover #2 Light 7-Layer Taco Dip
Everyone loves this fun party dip, even kids! Keep it light by serving it with reduced-fat tortilla chips (homemade or store-bought) or reduced-fat crackers. Include 1/2 cup store-bought guacamole (this really cuts down on the prep time) or make homemade by blending the following together in a small food processor:
Ingredients:
Guacamole
1 avocado, peeled, pitted, and diced
2 teaspoons lime juice, fresh or bottled
2 tablespoons chopped fresh cilantro
2 tablespoons salsa
Garlic powder or garlic salt to taste (optional)
Black pepper to taste
Dip
8 ounces fat-free sour cream
1-ounce packet taco seasoning mix
15-ounce can fat-free or vegetarian refried beans
1 cup diced tomatoes, drained
1/2 cup finely chopped green onions
2 cups shredded reduced-fat Mexican-style cheese blend (i.e. Jack and cheddar)
2 1/4-ounce can sliced black olives (optional)
Directions:
* Make guacamole if you haven't already and set aside.
* In small bowl, blend sour cream with taco seasoning.
* Spread the refried beans in the bottom of a deep-dish pie plate (you can warm the beans up in the microwave briefly to make them more spreadable.)
* Top the beans with the sour cream mixture then top that with the guacamole.
* Spread the tomatoes on top then sprinkle the green onions over the top, followed by the shredded cheese and black olives if desired.
* Serve with reduced-fat tortilla chips or reduced-fat crackers.
Makes 16 appetizer servings.
Per serving (dip only): 85 calories, 5.2 grams protein, 6.4 grams carbohydrate, 4.4 grams fat (1.9 grams saturated fat, 1.9 grams monounsaturated, .3 grams polyunsaturated fat), 7 milligrams cholesterol, .7 grams fiber, 258 milligrams sodium. Calories from fat: 46% .
Super Bowl Makeover #3 Simple Shrimp Dip
Ingredients:
1 cube or tub (8 ounces) of softened light cream cheese
1 cup light or lowfat mayonaise
1 cup fresh small shrimp, rinsed and dried well with paper towels (1 can drained small shrimps can also be used)
Directions:
1. Add light cream cheese and mayonnaise to small mixing bowl and beat until nicely blended. Gently stir in the shrimp. Spoon into serving bowl and serve with dippers of your choice (such as low fat wheat crackers)
Yield: 9 servings (1/3 cup of dip each)
Nutritional Analysis: 116 calories, 6 g protein, 5 g carbohydrate, 7.7 g fat, 2.3 g saturated fat, 46 mg cholesterol, 0 g fiber, 266 mg sodium. Calories from fat: 60 percent.
~~Elaine
Related Topics: Super Fast & Easy Appetizers, Why the Super Bowl Matters
Technorati Tags: superbowl, superbowlsunday, snacks, appetizers, buffalowings, recipes
3 Comments:
How would you journal this on the WebMD WLC?
Which one? ;-)
#1 I'd journal as a Quick Meal/Frozen Dinner light OR as 1 serving lean/moderate fat meat without added fat.
#2 I'd journal as 1/4 cup starch w/1tsp fat plus crackers or bread for the chips
#3 I'd journal as 1 oz of light cheese plus 1 serving of fish/seafood without fat (that's slightly overjournaling and I can give you some more ideas if you post on the WLC Recipe Doctor board)
If you have more questions, post them on Elaine's Recipe Doctor board on WLC.
Great ideas. I blogged about a healthy blue cheese dip, etc. for the Super Bowl, but I didn't have a wings recipe; thanks for the suggestion. I'll have to try it.
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