Thursday, February 2, 2012

The skinny on Super Bowl snacking

Worried that watching the big game and the subsequent food marathon that comes along with it is going to ruin the hard work and weight loss you've accomplished thus far this year? Don't fret, healthy foodies at the University of Alabama at Birmingham have got you covered.

If you are about to go stock up on Super Bowl Sunday edibles, you'll first want to take a moment and print out these healthier versions of fun food recipes, brought to you by UAB EatRight and UAB Wellness.

They even broke down all the nutrition facts for you. Does not get easier than that.

Enjoy. We know we will.

Black Bean Salsa

1 (15-ounce) can black beans, rinsed and drained
3/4 cup chopped green onions
1 tablespoon chopped fresh cilantro
1 tablespoon minced fresh jalapeno pepper
1 tablespoon lime juice
1/2 teaspoon ground cumin 1/8 teaspoon chili powder 1 large tomato, chopped
1 clove garlic, crushed

Combine all ingredients in a medium bowl, stirring well. Cover and chill at least 2 hours. Serve with no-oil- baked tortilla chips (chips not included in nutrition facts).

Yield: 10 (1/3-cup) servings.

Per Serving: Calories 67 Fat 0g Sat Fat 0g Protein 4g Carbohydrate 13g Fiber 3g Cholesterol 0mg Sodium 104mg

Barbequed Chicken

1 tablespoon brown sugar
3 tablespoons ketchup
2 tablespoons water
1 teaspoon chili powder
2 teaspoons cider vinegar
1 teaspoon Worcestershire sauce 1/2 teaspoon paprika
4 (4-ounce) skinned, boned chicken breast halves

Combine first 7 ingredients in a small bowl. Place chicken in a 1-quart baking dish. Pour ketchup mixture over chicken; turn chicken to coat all sides. Cover and bake at 350ยบ for 35 to 40 minutes or until chicken is tender.

Yield: 4 servings.

Per Serving: Calories 161 Fat 3g Sat Fat 1g Protein 25g Carbohydrate 7g Fiber 0g Cholesterol 62mg Sodium 211mg

Crispy Chicken Fingers

1 pound skinned, boned, chicken breasts, cut into 18 strips
1/4 cup low-fat mayonnaise 2/3 cup instant potato flakes
1/4 cup grated Parmesan cheese 1/2 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon paprika Vegetable cooking spray

Combine chicken strips and mayonnaise in a shallow bowl; turn chicken strips to coat well.

Combine potato flakes and next 4 ingredients in a shallow bowl. Dredge chicken strips and potato flakes mixture; place on baking sheet coated with cooking spray. Bake at 375° for 18 minutes; broil 3 inches from heat (with electric oven door partially opened) 3 minutes or until chicken is lightly browned and crispy. Yield: 6 servings.

Per serving: Calories 142 Fat 4g Sat Fat 2g Protein 18g Carbohydrate 7g Fiber 0g Cholesterol 45mg Sodium 308mg

Confetti Coleslaw

5 cups shredded cabbage 3/4 cup chopped onion
1 (2-ounce) jar chopped pimiento, drained
1 small green pepper, cut into thin strips
1/2 cup white vinegar 1/4 cup sugar
1 tablespoon olive or canola oil
1 tablespoon celery seeds 1/2 teaspoon salt

Combine first 4 ingredients in a medium bowl, and set aside. Combine vinegar and remaining 4 ingredients in a small saucepan. Bring to a boil, and cook 2 minutes. Add vinegar mixture to vegetable mixture, and stir well. Cover and chill.

Yield: 4 (1/2-cup) servings.

Per serving: Calories 62 Fat 2g Sat Fat tr Protein 1g Carbohydrate 12g Fiber 1g Cholesterol 0mg Sodium 155mg

Vegetarian Pizza

1/3 cup Italian-seasoned tomato paste
1/4 cup water
1 (12-inch) prebaked refrigerated pizza crust
1 cup (4 ounces) shredded part-skim mozzarella cheese
1/2 cup chopped green pepper 1/2 cup chopped sweet red pepper 1/2 cup chopped sweet yellow
pepper
1/2 medium onion, chopped

Combine tomato paste and water in a small bowl and stir well. Spread on pizza crust. Top evenly with cheese. Arrange peppers and onion evenly over cheese. Bake at 450° for 10 to 12 minutes or until cheese melts. Cut into 6 wedges.

Yield: 6 servings

Per Serving: Calories 236 Fat 6g Sat Fat 2 Protein 10g Carbohydrate 36g Fiber 2g Cholesterol 10mg Sodium 352mg

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