Superbowl Sunday is here! It is expected we will eat more than we do on a regular old Sunday night. It is the 2nd largest food fest behind Thanksgiving. So whether you find yourself hosting some face painted friends or are just in charge of bringing over a dish, you must include the 4 food groups of the NFL: chips and dip, nachos, pizza, and wings. Check out the 4 tasty and healthy modifications of these recipes, I promise you won’t get booed!

Baked Spinach Artichoke Yogurt Dip (source: 3-A-Day Milk, Cheese, and Yogurt)

Makes 8  servings

Prep Time: 10  min Cook Time: 20  min

Ingredients

  • 1 (14-ounce) can artichoke hearts, drained and chopped
  • 1 (10-ounce) package frozen chopped spinach, thawed and drained
  • 1 (8-ounce) container low-fat plain yogurt
  • 1 cup shredded part-skim, low-moisture Mozzarella cheese
  • 1/4 cup chopped green onion
  • 1 garlic clove, minced
  • 2 tablespoons chopped red pepper

Combine all ingredients except red pepper and mix well. Pour mixture into 1-quart casserole dish or 9-inch pie plate. Bake at 350 degrees Fahrenheit for 20-25 minutes or until heated through and sprinkle with red peppers. Serve with toasted bread or whole grain crackers.

Nutritional Facts per serving for individual food recipe:

Calories: 80; Total Fat: 3 g; Saturated Fat: 2 g; Cholesterol: 10 mg Sodium: 220 mg; Calcium: 20% Daily Value ; Protein: 8 g Carbohydrates: 7 g Dietary Fiber: 1 g

Pinto Bean Nachos (source Cooking Light, January 2005)

Garlic and cumin-infused refried beans top freshly baked tortilla chips, which are sturdy and hold up well under the assortment of toppings. You can use black beans in place of pinto beans, if you prefer. If the bean mixture is too thick, stir in a little hot water.

Yield: 6 servings

Ingredients

  • 12  (6-inch) corn tortillas, quartered
  • Cooking spray
  • 1  tablespoon  canola oil
  • 2  teaspoons  ground cumin
  • 1  teaspoon  chili powder
  • 2  garlic cloves, minced
  • 2  (15-ounce) cans pinto beans, undrained
  • 1  cup  (4 ounces) crumbled queso fresco
  • 1  cup  bottled salsa
  • 1  cup  diced peeled avocado
  • 6  tablespoons  chopped fresh cilantro

Preparation

Preheat oven to 425°.

Arrange half of tortilla wedges in a single layer on a large baking sheet; lightly coat wedges with cooking spray. Bake at 425° for 8 minutes or until crisp. Repeat procedure with remaining tortilla wedges and cooking spray.

Heat oil in a medium saucepan over medium-high heat. Add cumin, chili powder, and garlic; cook for 30 seconds, stirring constantly. Add pinto beans, and bring to a boil, stirring frequently. Reduce heat to medium, and simmer 10 minutes. Partially mash bean mixture with a potato masher until slightly thick. Place 8 chips on each of 6 plates. Spoon about 1/2 cup bean mixture evenly over tortilla chips on each plate; top each serving with about 2 1/2 tablespoons queso fresco, 2 1/2 tablespoons salsa, and 2 1/2 tablespoons avocado. Sprinkle each serving with 1 tablespoon cilantro.

Nutritional Information

Calories: 344 (27% from fat); Fat: 10.5g (sat 2.2g,mono 4.8g,poly 2.3g); Protein: 13.5g; Carbohydrate: 52.4g; Fiber: 11.7g; Cholesterol: 6mg; Iron: 3.9mg; Sodium: 723mg; Calcium: 232mg

Smoky Corn & Black Bean Pizza (source EatingWell: June/July 2006)

Bottom of Form

6 servings

Active Time: 30 minutes

Total Time: 30 minutes

Ingredients

  • 1 plum tomato, diced
  • 1 cup canned black beans, rinsed
  • 1 cup fresh corn kernels, (about 2 ears)
  • 2 tablespoons cornmeal
  • 1 pound prepared whole-wheat pizza dough
  • 1/3 cup barbecue sauce
  • 1 cup shredded mozzarella, preferably smoked mozzarella

Preparation

  1. Preheat grill to medium. (this can also be baked in the oven for 12-15 minutes at 450 degrees)
  2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
  3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
  4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Nutrition

Per serving: 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48 g carbohydrates; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.

BBQ Chicken Tenders (source Eating Well: Jan/Feb 2010)

Yield: About 24 tenders

Active Time: 40 minutes

Total Time: 1 1/2 hours (including 30 minutes marinating time)

Ingredients

  • 1 cup prepared barbecue sauce
  • 2 tablespoons Dijon mustard
  • 2 tablespoons honey
  • 1 1/2 pounds chicken tenders (see Note)
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 2 large eggs
  • 1 3/4 cups coarse dry breadcrumbs, preferably whole-wheat (see Note)
  • Olive oil or canola oil cooking spray

Preparation

  1. Combine barbecue sauce, mustard and honey in a large bowl. Set aside 1/2 cup of the sauce in a small bowl. Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat. Marinate in the refrigerator for 30 minutes to 1 hour.
  2. Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.
  3. Combine flour, salt and pepper in a shallow dish. Lightly beat eggs in another shallow dish. Place breadcrumbs in a third shallow dish. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumbs, shaking off any excess. Place the tenders on the prepared baking sheet. Generously coat both sides of each tender with cooking spray.
  4. Bake for 10 minutes. Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve with the reserved sauce for dipping.

Go Colts! I have to root for Peyton since he was the QB for my Alma Mater, the University of Tennessee at Knoxville!

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.