Football season is in full gear and so are pre-game tailgating celebrations. For many fans, tailgating is all about the food − spicy meat chilis, gooey cheese dips and chips, grilled hamburgers and sausages, six-foot long subs, and barbeque. Sure, these are all tasty and stick-to-your-ribs types of food. But they also contain high fat, cholesterol and sodium, and aren’t very healthy for one’s heart.
So, as you begin planning for your next tailgate, consider adding some of these healthy recipes to your game day menu.
Avocado Green Onion Party Dip and Dippers
Avocados are a good source of monounsaturated fat, which may help reduce your risk of heart disease and stroke. This recipe is also packed with protein and vegetables, making it a much healthier switch from the usual saturated fat-heavy french onion dip.
Number of servings: 7
Ingredients
1/2 medium avocado, seeded and peeled
1 cup low-fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup sliced green onions
1/4 cup shredded carrots
1 tablespoon fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds
Directions
Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with broccoli florets, cucumber slices and melba toast rounds.
*Recipe courtesy of the Centers for Disease Control and Prevention, www.fruitsandveggiesmatter.gov.
Nutrition Facts
Serving size 1/7 of recipe: Calories 120, Total Fat 3g, Saturated Fat 1g, Cholesterol 5mg, Sodium 320mg, Total Carbohydrate 17g, Dietary Fiber 3g, Protein 8g
Santa Fe Chicken Soup
An alternative to the standard game day chili, this hearty soup is chockfull of nutrient-rich vegetables and fiber.
Number of sServings: 6
Ingredients
1 tablespoon and 1 teaspoon of olive oil, divided
1 cup onion, chopped
1 cup celery, chopped
2 garlic cloves, minced
3 cans (14 ounces each) low sodium chicken broth
1 can (14 ½ ounces) diced tomatoes with jalapeno peppers, undrained
1 cup water
½ cup long-grain brown rice
4 (6-inch) flour tortillas cut in ¼ inch strips
2 ½ cups pre-cooked chicken breast, shredded
1 can (14 ounces) zucchini with Italian style tomato sauce
1 can (11 ounces) corn kernels, drained
1 can (8 ¼ ounces) sliced carrots, drained
2 tablespoons fresh lime juice
Directions
Heat oven to 400°F.
Heat one tablespoon of oil in large, heavy saucepan or Dutch oven over medium heat. Add onion, celery and garlic, and cook and stir for five minutes until tender. Stir in broth, tomatoes, water and rice and increase the heat to medium-high. Bring to a boil then reduce heat and simmer for about 20 minutes, or until rice is tender.
Meanwhile, toss tortilla strips with remaining 1 teaspoon of oil on a baking sheet. Spread tortillas out on the sheet, and bake for about six minutes.
Add chicken, zucchini, corn and carrots to the soup. Cook uncovered for about 10 minutes until heated through. Stir in lime juice and remove from heat. This soup may be keep warm in a crock pot. Add tortilla strips right before serving.
Recipe courtesy of the Canned Food Alliance, www.mealtime.org
Nutrition Facts
Per serving of one cup: Calories 190, Total Fat 4.5g, Saturated Fat 1g, Cholesterol 2 mg, Sodium 480 mg, Carbohydrate 25g, Dietary Fiber 2g, Protein 14g
Fruit Pizza
Add more fresh fruit to your tailgate menu with this fruit-inspired dessert pizza.
Number of servings: 12
Ingredients
½ cup margarine
½ cup sugar
1 teaspoon vanilla extract
1 egg (large)
1 teaspoon vanilla extract
2 cups flour
2 teaspoons baking powder
8 ounces cream cheese, nonfat or light
½ cup sugar
1 cup strawberries, sliced (or kiwi, bananas, pears, peaches or blueberries)
Directions
1. Preheat oven to 375° F.
2. To make the crust: Cream margarine, sugar, vanilla and egg until light and fluffy. Add flour and baking powder, mixing well. Spread mixture about 1/8-inch thick on a pizza pan, baking sheet, or 9-inch by 13-inch pan.
3. Bake for 10 to 12 minutes or until lightly browned. Cool.
4. Mix together cream cheese and sugar. Spread on cooled cookie crust.
5. Arrange fruit on top of pizza. Refrigerate until serving time.
Nutrition facts
Per serving: Calories 240, Total fat 8g, Cholesterol 15 mg, Sodium 310mg sodium, Total Carbohydrate 36g, Dietary Fiber 1g, Protein 6g
Recipe courtesy of the U.S. Department of Agriculture, recipefinder.nal.usda.gov.
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