A Healthy Game Day Menu That Is Sure To Score!

Superbowl Sunday

Game day usually means super sized portions, fried, greasy food, heavy dips, beer and a whole lot of couch sitting. Don’t let cheering on your team mean falling into these common traps. Defend your right to eat healthfully and serve up some grub that is sure to score this Superbowl Sunday!

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A Healthy Alternative to Hot Wings

IMG_0609Baked chicken breast with hot sauce has all the taste of hot wings without all of the fat! Fuel up with protein and hot sauce and resist the urge to to overeat – lean protein will leave you feeling satiated, so you won’t feel the need to reach for extra snacks. Also, some research suggests that eating hot, spicy foods cuts food intake. Simply marinate chicken breasts in Tabasco sauce (approximately 2-3 Tbsp per 16 oz. of chicken breast depending on how spicy you like it) on a baking sheet lined with parchment paper and bake at 350 degrees for approximately 25 minutes, or until cooked through. Cut into easy-to-eat strips and serve with ranch or blue cheese dressing, or enjoy plain! Serve with light beer to cut the spice and keep calories in check.

Nutritional Score Per Serving (1 serving = 4 oz chicken breast with 1/2 Tbsp Tabasco sauce)

Calories 124 calories, Fat 1 g, Saturated Fat .5 g, Cholesterol 66 mg, Carbohydrates 0 g, Fiber 0 g, Sugar 0 g, Protein 26 g, Calcium 12 mg, Sodium 118 mg

Dip Into Some Healthier SnacksIMG_0604

Guacamole is a healthy dip that serves up tons of vitamins, minerals and healthy, unsaturated fats. Just be mindful of portion size – one serving is equal to 1/4 of an avocado. Nonetheless, this dip offers up satiating fiber and healthy fats that will take the edge off your hunger so you can focus on the game! Use this recipe from a previous blogpost to score some major points with your fellow game watchers:

Ingredients (serves 6)

2 avocados, soft

1/4 red onion

1/2 medium sized tomato

1/2 lime

1/8 tsp kosher salt

1/2 jalepeno pepper, cut lengthwaise

Directions:

1. Cut each avocado in half, lengthwise. Remove large pit from each avocado. Remove inside of avocado with spoon and place in large bowl. Discard skin of avocado.

2. Mash avocado until soft and slightly chunky  (I like to use a potato masher)

3. Dice red onion. Add to bowl with avocado.

4. Dice tomato. Add to bowl.

5. Remove seeds and wash jalepeno pepper. Mince pepper and add to bowl. Mix all ingredients together.

6. Add salt and squeeze the juice of 1/2 a lime over guacamole. Mix and chill until cold (approximately 20 minutes or longer). Enjoy!

Nutritional Score Per Serving:

Calories 114, Fat 10 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 7 g, Fiber 5 g, Sugar 1 g, Protein 2 g, Sodium 55 mg, Calcium 11 mg 

IMG_0606Other great dip ideas?

Substitute Greek yogurt for sour cream in recipes such as onion dip, spinach and artichoke dip, or any other creamy dip you desire! Greek yogurt contains less fat and more protein than sour cream, but offers a tangy, creamy taste so your friends won’t even notice the difference. Use crudite to scoop up the guac and the Greek yogurt dips, or substitute chips for baked chips, which contain less fat. These tricks will help you to fill up with protein and fiber, while cutting back on unwanted fat!

The Sweet Taste of Victory

Celebrate your team with a sweet taste of dessert, but don’t fear that has to mean sabotaging your healthy day. Some tips? Make brownies by substituting either applesauce or Greek yogurt for canola oil. Offer a fresh fruit salad, cut up dark chocolate bark, or make a dark chocolate fondu and use strawberries, bananas and other fruits to scoop up the chocolate-y goodness! Also, keep healthy grab-able snacks out throughout the day, such as almonds, pistachios or other nuts so guests can nibble without the fear of extra jiggle!  Don’t let game day food stress you out – relax and enjoy the day with these healthy tips that are sure to score major points with your fellow fans!

Spice Up Your Dinner – Dig Into These Shrimp Fajitas!

Shrimp and Black Bean Fajitas

Craving Mexican food? Have no fear! These tasty shrimp fajitas are spicy, full of flavor and under 500 calories! Packed with protein and fiber, these fajitas will fill you up with good nutrition to fuel your body right! Serve with homemade guacamole and a skinny margarita for a truly indulgent fiesta!

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Ingredients (serves 2):

2 multigrain tortillas (try to find one that is under 100 calories and has at least 5g of fiber)

1/2 lb. raw shrimp (8 oz) *fresh or frozen (if frozen, thaw and pat dry before use)

1/4 C canned black beans, rinsed and drained

1 onionIMG_0589

1 red bell pepper

3 Tbsp olive oil

1/2 tsp cumin

1/2 tsp chili powder

1/4 tsp garlic powder

1/8 tsp chipotle

1 Tbsp reduced fat shredded cheese

Directions:IMG_0588

1. Combine shrimp and 1.5 Tbsp olive oil in medium sized bowl with 1/4 tsp cumin, 1/4 tsp chili powder, 1/8 tsp chipotle. Set aside.

2. Heat one large skillet with remaining olive oil (1.5 Tbsp) over medium heat. Slice onion and add to heated skillet.

3. Wash red bell pepper and remove seeds. Slice lengthwise and add strips to skillet with onion. Add remaining spices (1/4 tsp cumin, 1/4 tsp chili powder, 1/4 tsp garlic powder). Cook until onion is translucent and soft and pepper is tender, approximately 10 minutes. Mix occasionally.

4. Heat medium sized skillet over medium heat. Add shrimp. Cook approximately 3 minutes on each side, until shrimp is no longer translucent. Once cooked, combine shrimp in large skillet with onion and pepper. Transfer contents of skillet into large serving bowl.

5. Heat tortillas in microwave until warm, approximately 45 seconds.

6. Heat black beans in microwave until warm, approximately 1 minute.

7. Create your fajita! Serve one tortilla with approximately half of the fajita contents. Eat any contents that do not fit in the tortilla with a fork, or make a second tortilla!

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The Goods: What’s Inside?

IMG_0597Nutritional Analysis Per Serving:

*one serving is one tortilla and half of the ingredients listed above. 

Calories 453, Fat 27 g, Saturated Fat 5 g, Cholesterol 180 mg, Carbohydrates 24 g, Fiber 8 g, Sugar 6 g, Protein 31 g, Sodium 424 mg, Calcium 307 mg

 

 

Add Your Own Guacamole With This Simple Recipe!

Ingredients (serves 6):

2 avocados, soft

1/4 red onion

1/2 medium sized tomato

1/2 lime

1/8 tsp kosher salt

1/2 jalepeno pepper, cut lengthwaise

Directions:

1. Cut each avocado in half, lengthwise. Remove large pit from each avocado. Remove inside of avocado with spoon and place in large bowl. Discard skin of avocado.

2. Mash avocado until soft and slightly chunky  (I like to use a potato masher)

3. Dice red onion. Add to bowl with avocado.

4. Dice tomato. Add to bowl.

5. Remove seeds and wash jalepeno pepper. Mince pepper and add to bowl. Mix all ingredients together.

6. Add salt and squeeze the juice of 1/2 a lime over guacamole. Mix and chill until cold (approximately 20 minutes or longer). Enjoy!

The Goods: What’s Inside?IMG_0605

Nutritional Analysis Per Serving:

Calories 114, Fat 10 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 7 g, Fiber 5 g, Sugar 1 g, Protein 2 g, Sodium 55 mg, Calcium 11 mg