Healthy Recipes for the Big Game with Baylor Scott & White

Baylor Scott & White
Baylor Scott & White

Sports watching parties usually mean lots of high calorie and decadent foods, but you can still treat yourself in a healthy way. Executive Chef Dyrell Dilorenzo of Baylor Scott & White Medical Center in Round Rock joined us in the studio with some great ideas. Baylor Scott & White Medical Center is located at 300 University Boulevard, Round Rock, Texas 78665. Call (512) 509-0100 or visit them online at SW.org.

  • Keep food in another room instead of in front of the television. Fill up a small snack plate and then sit down. You may just notice how many times you are getting up!
  • Use smaller utensils for a reduced serving size
  • Plan for a halftime meal instead of serving a lot of snacks. Serve with low-fat or fat-free sour cream/Greek yogurt dips. Substitute fresh vegetables for the fried chips or use baked corn chips, along with fruit and salad. A warm Turkey chili taco salad with lots of Veggies; lettuce, tomatoes, black olives, cucumbers, carrots, fire roasted corn, red peppers, onions, jalapenos, avocado, and with salsa as dressing and a couple of crushed baked chips on top is a filling and healthy meal.
  • Serve a variety of cut-up fruit with yogurt as a dip.
  • As a fun serving option, ka-bob veggies and fruit.
  • Use hummus as a dip for vegetables or whole wheat Crackers/pitas.
  • Wrap whole wheat tortillas, fat-free refried beans, lettuce, and tomato. Add a dab of guacamole dip.
  • Skip the cheese or use nonfat cheese.
  • Make turkey wraps: whole wheat tortillas lightly spread with fat free or low fat cream cheese, turkey, lettuce and tomato. Wrap them up, cut into small spirals and serve.
  • Buy Zucchini, slice into ¼-½” slices and make mini pizzas! Using pizza sauce and low-fat mozzarella place atop of the zucchini and broil.
  • Munch on popcorn: Using a brown paper lunch bag, cover the bottom with kernels and use the popcorn setting on your microwave to pop it up. Limit the margarine and salt.
  • Buy baked chips instead of regular chips.
  • Practice moderation & drink lots and lots of water to stay full.
  • Be careful with what you drink! Alcohol has a lot of calories, and can also lower your resolve for healthy eating. Sugared drinks can also add a lot of unwanted calories. Instead, serve sparkling flavored calorie free water or sugar-free tea or lemonade.

Alternatives to Chicken Wings

Chicken wings are a staple for super bowl Sunday. Instead of doing traditional wings try the following
  • Buffalo chicken Quinoa Bites. Not your traditional chicken wing but these bites are delicious and will have people raving for more.  Save yourself 66 calories and 10.5 grams of fat per serving using this fantastic recipe.  Plus this is a great way to work in whole grains. Served with a Greek yogurt blue cheese dressing
  • Grilled Buffalo Chicken Skewers.  Traditional chicken wings are not a healthy appetizer. Three wings contain 21 grams of fat and over 300 calories. If you are watching your intakes of fat try this super healthy and delicious recipe. By grilling all white meat chicken you cut out a lot of unwanted calories and fat. Serve with some fresh vegetables and yogurt ranch dressing for great taste that won’t weigh you down.

If you just have to have your traditional chicken wings take into account these following tips

  • Removing the skin of the wings will ½ the amount of calories
  • If you have a one battered fried chicken wing it contains around 160 calories, by leaving the wing “naked” with the same cooking method you go down to 102 calories.  By grilling the wing if cuts down calories by 62%. If you grill it without the skin you save yourself 80% of the unwanted calories from the original 160 battered wing. 
  • If you don’t own a grill try baking them in the oven over a pan on a rack.

Recipe Buffalo Chicken Skewers with Ranch

Chicken:

  • ½ C Hot Wing Sauce
  • 2 lbs of boneless skinless chicken breasts cut into strips 1 inch wide
  • 3T of canola oil
  • 20 wooden skewers soaked overnight in water

Dip:

  • 1/3 C nonfat Greek yogurt
  • 1/3 C Low-fat Buttermilk
  • 3T Light mayonnaise
  • 1.5t lemon juice
  • 1t Dijon mustard
  • ½t Onion powder
  • ¼t Garlic powder
  • 1T Finely chopped chives
  • TT Salt and Pepper

1. For dip mix all ingredients in medium bowl and season with salt and pepper to taste. Place in serving container of choosing and refrigerate until needed.
2. Heat Grill to medium-high heat
3. Skewer chicken, brush with oil, and place on grill for 5 minutes then turn until minimum internal temperature of 165 degrees.
4. Coat Chicken with Hot Sauce, arrange on platter with dipping sauce, and serve.

White Bean Hummus

  • 2 (15.5 ounce) cans black beans
  • 2 cups low-fat cottage cheese
  • 3 tablespoons Tahini or Almond Butter
  • 1 garlic clove, sliced
  • 2 tablespoons olive oil
  • 3 tablespoons red wine vinegar
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/4 cup fresh parsley
  • 2 tablespoons orange zest
  • Freshly ground black pepper to taste
  • 10-12 stalks of celery, cut into thirds

1. In a food processor, combine all ingredients, except celery, and puree until smooth, scraping down the sides as necessary.
2. Transfer to a bowl and serve with celery.

Not so Devilish Eggs!

  • 8 hard-boiled eggs
  • 1/4C plain fat-free yogurt
  • 2T low-fat mayo
  • 2/3 C cubed, peeled, steamed/boiled until soft baking potato
  • 1t curry powder
  • 1/2t Salt
  • 1/2t grated fresh ginger
  • 1/8t hot sauce
  • 2T chives chopped

1. Slice Eggs in Half lengthwise; remove yolks and reserve the yolks for later use.
2. Combine yolks with yogurt and all ingredients, aside from chives, in medium bowl, beat until smooth.
3. Add 1T mixture into each egg-white half. Cover and chill for 1 hour.
4. Garnish with chives just before service.

Black Bean Brownies

  • 1 can black beans
  • 3 eggs
  • 3 tbsp canola oil
  • ¼ cup cocoa powder
  • pinch salt
  • 1 tsp vanilla extract
  • ¾ cup sugar
  • 1tsp baking powder

In a blender add all ingredients. Blend until well pureed. Spray a 8×8 square pan with nonstick spray. Bake in a 350 degree oven for 25-30 minutes. *You can add a ¼ tsp of espresso powder to give you a mocha brownie.

Garlic Parmesan Roasted Chickpeas

  • 2-15 oz reduced sodium garbanzo beans
  • 1 tbsp Olive Oil
  • 1 tsp Minced Garlic
  • ½ tsp Chopped Fresh Thyme
  • ½ tsp Kosher Salt
  • ½ cup Grated Parmesan Cheese
  • Black Pepper To Taste

1. Spread garbanzo beans on several layers of paper towels and let dry for about 30 minutes.
2. Preheat oven to 400 degrees. In a medium bowl, combine oil, garlic, salt, thyme & pepper. Add cheese and stir until crumbly and oil is absorbed. Add garbanzo and toss to coat.
3. Spread on baking sheet & bake for 45 to 50 minutes, until golden & crispy 4. Makes 10 ¼ cup servings. Calories 118, Fat 3g, Carb 15g, Sodium 202 mg.

 

 

Sponsored by Baylor Scott & White. Opinions expressed by guests on this program are solely those of the guest(s) and are not endorsed by this television station.

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