6 Healthy Superbowl Recipes

February 5, 2010 by Deb 

Chilled Garlic Dip

Extremely simple to make, the chilled garlic dip has three ingredients: lite cream cheese, garlic and milk. This appetizer only has 58 calories per serving. Serve this zesty dip with reduced-fat ruffles or veggies.

Cook Time

25 minutes

Serves

20

Calories

58

Protein

2.6g

Total Fat

5g

Saturated Fat

3g

Carbohydrates

0g

Dietary Fiber

1g

Ingredients

  • 2 bricks lite cream cheese
  • 1 clove garlic
  • 1 bag reduced-fat Ruffles
  • 1/8 cup milk

Preparation

  1. Allow 2 bricks of lite cream cheese to soften on the counter for 20 minutes.
  2. Put softened cream cheese into a bowl, and add 1/8 cup of milk, while whipping the contents with a fork.
  3. Press 1 clove of garlic, and add into the cream cheese mixture.
  4. Whip dip together until it reaches desired consistency.
  5. Serve with reduced-fat Ruffles.

 BBQ Hot Wings

 Cook Time

10 minutes

Serves

8

Calories

170

Protein

9g

Total Fat

7g

Saturated Fat

2g

Carbohydrates

6g

Dietary Fiber

0g

Ingredients

  • 8 chicken wings
  • 1 cup barbeque sauce

Preparation

  1. Preheat grill to medium-high.
  2. Grill chicken wings until cooked thoroughly.
  3. Warm up a 1 cup of barbeque sauce in the microwave.
  4. After pulling cooked wings off the grill, toss them in the barbeque sauce.
  5. Plate and serve.

6-Layer Mexican Dip

 Cook Time

20 minutes

Serves

8

Calories

224

Protein

18g

Total Fat

14g

Saturated Fat

5g

Carbohydrates

2g

Dietary Fiber

6g

Ingredients

  • 12 oz 96% lean ground beef
  • 16 oz fat-free refried beans
  • 2 cups shredded cheese
  • 8 oz low-fat sour cream
  • 1/2 cup guacamole
  • 1/2 cup salsa
  • 1/2 cup black olives
  • 1/4 cup tomatoes
  • 1/4 cup green onions
  • 1/4 cup romaine lettuce

Preparation

  1. In a large skillet, brown 12 ounces of 96% lean ground beef. Drain and set aside to cool.
  2. Spread 16 ounces of fat-free refried beans on the bottom of a 9 x 13-inch glass baking dish.
  3. Top with 1/4 cup of shredded romaine lettuce.
  4. Sprinkle 2 cups of shredded cheddar-Monterey jack cheese blend over the beans.
  5. Next, place the drained beef over the cheese and spread flat.
  6. Add an 8 ounce layer of low-fat sour cream followed by 1/2 cup of guacamole and 1/2 cup of salsa.
  7. Top with 1/2 cup of black olives, 1/4 cup of diced tomatoes, and 1/4 cup of green onions.
  8. Sprinkle any leftover cheese on top.
  9. Serve immediately or place it in the fridge over night and serve cold.
  10. Use tortilla chips for dipping.

Artichoke and Spinach Dip

 Cook Time

45 minutes

Serves

10

Calories

87

Protein

6g

Total Fat

4g

Saturated Fat

2g

Carbohydrates

5g

Dietary Fiber

1.28g

Ingredients

  • 10 oz spinach
  • 1 can artichoke hearts
  • 1 bunch green onions
  • 1 clove garlic
  • 1 cup fat-free sour cream
  • 1 cup grated Parmesan cheese
  • 1 dash Tabasco
  • 1 pinch salt
  • 1 pinch pepper
  • 1 tomato
  • 1 bag whole wheat pita chips

Preparation

  1. Preheat oven to 350 degrees.
  2. Drain 1 can of artichoke hearts, and chop them into small pieces. Place in a bowl.
  3. Chop 1 bunch of green onions, and mince 1 clove of garlic. Add to bowl.
  4. Chop 10 ounces of spinach, add to bowl, and mix.
  5. Blend in 1 cup of fat-free sour cream, 1 cup of grated Parmesan cheese, 1 dash of Tabasco, and salt and pepper (to taste).
  6. Mix all of the ingredients in a bowl, then transfer them to a food processor, and pulse until blended.
  7. Put mixture in an oven-proof dish, and bake for 30 to 45 minutes (or until bubbling around the edges and browning on top).
  8. While dip is baking, chop 1 tomato.
  9. Take dip out of the oven, and garnish with tomato pieces.
  10. Serve with whole wheat pita chips (a single serving of dip with a chip is 3 ounces).

Cream Cheese Roll-Ups

 Cook Time

20 minutes

Serves

8

Calories

144

Protein

14g

Total Fat

11g

Saturated Fat

2g

Carbohydrates

11g

Dietary Fiber

4.5g

Ingredients

  • 1 packet lite cream cheese
  • 8 whole wheat tortillas
  • 16 slices turkey
  • 8 leaves romaine lettuce
  • 1/4 cup salsa

Preparation

  1. In bowl, whip together 1 packet of lite cream cheese and 1/4 cup of salsa.
  2. Spread the mixture on the bottom layer of each whole wheat pita.
  3. Layer pitas with sliced turkey and leaves of romaine lettuce.
  4. Roll up tortillas and slice.
  5. Place toothpicks in the roll-ups and serve.

Homemade Hummus with Pita

 Cook Time

10 minutes

Serves

8

Calories

50

Protein

1g

Total Fat

3g

Saturated Fat

0.5g

Carbohydrates

4g

Dietary Fiber

2g

Ingredients

  • 1 can chickpeas
  • 2 tbsp extra virgin olive oil
  • 2 cloves garlic
  • 1/2 lemon
  • 12 whole pitas
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 pinch oregano
  • 1 tsp grated Parmesan cheese

Preparation

  1. Place 1 can of chickpeas into a food processor with 2 tablespoons of extra virgin olive oil.
  2. Pulse until it creates a smooth consistency.
  3. Add 2 cloves of garlic (crushed), juice from 1/2 a lemon, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
  4. Take whole wheat pitas, and brush them lightly with extra virgin olive oil.
  5. Dust them with 1 pinch of oregano, 1 pinch of salt, 1 pinch of pepper, and 1 teaspoon of grated Parmesan cheese.
  6. Place them into a toaster oven on medium.
  7. When they come out, slice them into 8 triangles with a pizza cutter.
  8. Serve hummus with pitas for dipping (a serving is 2 tablespoons of hummus and 8 pita triangles).

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