Friday, February 4, 2011

Super Bowl Sunday

I've been asking myself, "Is it possible to attend a Super Bowl Party without eating enough food to wake up the next day feeling like the Stay-Puff Marshmallow Man?"  I love dips, so I loved these suggestions for healthier dips for the party food from Tanya Zuckerbrot on  Dunk your fresh veggies, or look for organic or lower-sodium tortilla chips to dip!  Go Team!  

theresac, Flickr
French Onion Dip
To make this dip healthier, I will use caramelized onions mixed with nonfat Greek yogurt seasoned with spices.

2 teaspoons olive oil
4 cups chopped onion
2 tablespoons balsamic vinegar
1 cup nonfat Greek yogurt
2 ounces low-fat spreadable cheese
1 tablespoon garlic powder

1. Over medium heat in a large skillet, heat the olive oil. Add the onion and cook, stirring occasionally, until it starts to brown, about 6-10 minutes.

2. Add the balsamic vinegar and 1/2 cup water and scrape up the browned bits on the bottom. Continue to cook until the liquid is almost evaporated.

3. Remove from heat and set aside until cool.

4. In a large bowl, mix together yogurt, cheese and garlic powder. Add the cooled onions and mix until combined.

5. Chill until ready to serve.

Serves: 10

Nutrition Content (per serving)
58 calories, 1 g fat, 1 g saturated fat, 8 g carbohydrate, 4 g sugar, 1 g fiber, 3 g protein, 64 mg sodium

Hot Crab Dip
To reduce the calories in this crab dip, I will replace the mayonnaise with Greek yogurt and use reduced-fat cream cheese. Instead of using loads of cheese to add flavor, I will use lemon zest and red pepper flakes.

4 ounces Neufchatel cheese
1 cup Greek yogurt
6 ounces crabmeat
3 green onions, sliced
1 tablespoon lemon juice
Zest of 1 lemon
1/4 teaspoon red pepper flakes (or to taste)
1 teaspoon Worcestershire sauce
2 tablespoons freshly grated Parmesan cheese

1. Preheat oven to 375 F.

2. In a 2-quart baking dish, beat cream cheese until smooth. Add the remaining ingredients, except for the cheese, and mix well.

3. Sprinkle top with Parmesan cheese.

4. Bake for 15-20 minutes or until top is lightly browned. Serve hot.

Serves: 8

Nutrition Content (per serving)
79 calories, 4 g fat, 2 g saturated fat, 2 g carbohydrate, 2 g sugar, 0 g fiber, 8 g protein, 309 mg sodium

Layered Mexican Dip
I love this dip because it is so colorful and full of flavors. Unfortunately, not all the layers are always healthy. I will replace some of the traditional high-calorie layers (refried beans, sour cream and cheese) with healthier options.

1 can (14 ounces) black beans, drained and rinsed
2 tablespoons taco seasoning
1 medium avocado
1 tablespoon chopped shallots
1 small jalapeno, chopped
1 tablespoon lime juice
1 cup salsa
2 cups shredded green leaf lettuce
1 large tomato chopped
3 green onions, sliced
1/4 cup black olives, sliced

1. Prepare the bean layer by mashing the black beans and mixing them with the taco seasoning. Set aside.

2. To make the guacamole dip, mash the avocado and mix with shallots, jalapeno and lime juice.

3. Spread the bean dip in the bottom of a large, flat-bottomed bowl. Spread the avocado mixture over the bean layer.

4.Add a layer of salsa. Top with lettuce, tomatoes, green onions and black olives.

5. Chill until firm.

Serves: 10

Nutrition Content (per serving)
71 calories, 3 g fat, 0 g saturated fat, 9 g carbohydrate, 2 g sugar, 4 g fiber, 3 g protein, 217 mg sodium

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