Super Bowl Ready - H3 Game Day Recipes

The big game is coming up and we want to know if you're Super Bowl ready?! Did you know Super Bowl Sunday is the second largest day of food consumption behind Thanksgiving? Enjoy the game and all your favorite football treats with this Super Bowl spread of healthy game day recipes!



BUFFALO CHICKEN TENDERS

INGREDIENTS:

4 (4 ounce) Chicken breast, boneless, skinless, trimmed and defatted, cut into strips or chicken tenderloins

¾ cup Corn starch

¾ cup Egg whites, or egg beaters

¾ cup Whole wheat flour

½ teaspoon Onion powder

½ teaspoon Salt

¼ teaspoon Garlic powder

2 cups Frank’s red hot sauce, or your favorite hot sauce

4 stalks Celery, cleaned, trimmed, cut into sticks (Optional)

PREPARATION:

• Preheat oven to 375°F


• Spray baking sheet lightly with pan spray.


• Prepare chicken breasts, or tenders, as directed above.


• In three separate bowls (medium size), place corn starch, egg beaters, and wheat flour in each of their own bowls.


• Season the wheat flour with the onion powder, salt, and garlic powder.


• Dip the chicken tenders in the corn starch first, shake off excess.


• Next, dip corn starch breaded chicken tenders in the egg beaters.


• Finally, dip the corn and egg beater breaded chicken tenders in the whole wheat seasoned flour and shake off excess flour.


• Place on baking sheet.


• Bake in oven for about 12-15 minutes.


• Then warm hot sauce in sauté pan or microwave.


• Toss fully cooked breaded chicken tenders in the hot sauce and toss until evenly coated with sauce.


• Serve with H3 Ranch or H3 Bleu Cheese Dressing and a few celery sticks.

*Chef’s Note:  These chicken tenders can be tossed with sweet and sour sauce, bang bang sauce or even barbeque sauce. 

Number of Servings: 4
Serving Size: 4 tenders
Calories: 200
Fat: 0

Healthy Super Bowl Recipes Pt. 3

Spicy Buffalo Party Mix

INGREDIENTS:

4 cups Rice cereal

4 cups Wheat cereal

4 cups Whole wheat pretzels

2 ½ Tablespoons Hot sauce

3 Tablespoons Olive oil

1 Teaspoon Onion powder

1 Teaspoon Garlic powder

PREPARATION:

• In a large microwavable bowl, mix cereals and pretzels; set aside.


•  In small microwavable bowl, microwave olive oil (uncovered) on High for about 40 seconds or until melted. Stir in hot sauce and seasonings. Pour over cereal mixture; stir until evenly coated.


• Microwave (uncovered) on High 4 to 5 minutes, thoroughly stirring every 2 minutes. Spread on paper towels to cool.


• Store in airtight container.

 Number of servings: 24

Serving size: 1/2 cup

Calories: 200

Carbohydrates: 43 grams

Sodium: 240 milligrams

Fiber: 4 gram

Protein:  6 grams



Salsa Verde

INGREDIENTS:
1 ½ pounds Tomatillos, husked, and washed
½ cup Onions, chopped
½ cup Cilantro leaves
1 tablespoon Lime juice, fresh squeezed
¼ teaspoon Sugar
2 Jalapenos, cleaned and cut
¼ teaspoon Salt

PREPARATION:
• Preheat grill or cast iron skillet
• Place tomatillos on grill until skin is slightly blackened
• Then cut in half and place all ingredients in blender or food processor.

Chef’s Note: You can use this salsa as a topping for enchiladas, tacos, baked chicken or as a dip with baked tortilla chips, carrots or celery.

Number of Servings: 4
Serving Size: ½ cup
Calories: 35
Fat Grams: 0

Healthy Super Bowl Recipes Pt. 2

Twice Baked Potato Footballs

INGREDIENTS:

4 Red bliss potatoes

¼ Onion, yellow, small dice

½ Red bell pepper, small dice

1 teaspoon Garlic, minced,

¼ cup Broccoli

1 teaspoon Rosemary, fresh, minced

2 ounces Mozzarella cheese, shredded

1 teaspoon Salt

¼ teaspoon Black pepper

1 tablespoon H3 Sour Cream (1 cup 1% cottage cheese and 1 tablespoon lemon juice, puree)

PREPARATION:

• Set oven to 400 degrees.


• Roast potatoes for 35 minutes or until fork tender.


• Meanwhile, sauté onion, red bell pepper, garlic, broccoli, rosemary, salt and pepper at medium high heat until softened.


• Cut potatoes in half, scoop out potato filling.


• Combine potato filling with sautéed vegetable mixture.


• Stuff potato mixture into potato skins.


• Create 8 potato “footballs” by drawing football like strings onto the potato with H3 Sour Cream.

Servings: 8

Serving size:  1 each

Calories: 220

Carbohydrates: 37 grams

Sodium: 690 milligrams

Fiber: 5 gram

Protein:  10 grams

 



Pita/Tortilla Chips

INGREDIENTS:

1Pita pocket, whole wheat, or corn tortilla cut into triangles

2 sprays Spray oil 

1 teaspoon Garlic powder

¼ teaspoon Paprika

1 teaspoon Onion powder

¼ teaspoon Salt             

PREPARATION:

• Preheat oven to 400º.


• Cut pita bread in half (round way). Then cut each round into eight chips.


• Place chips on baking sheet. Lightly spray with oil and sprinkle with spices


• Toast in oven 5-10 minutes or until golden brown.

Servings: 2

Serving Size: 8 chips

Calories: 80

Fat (g): trace

Baked Bean Chili Dip

INGREDIENTS:

1/2 cup Onion

1 teaspoon Cumin

1 teaspoon Chili powder

¼ teaspoon Cayenne pepper

1 teaspoon Garlic, minced

1 teaspoon Oregano, dried

1 teaspoon Sea salt

4 cups Vegetable stock

Pinch Black pepper

1/2 cup Bean juice (after you have cooked the beans)

2 cups Pinto beans, raw, uncooked

8 ounces Fat free cream cheese

½ cup 2% Sharp cheddar cheese

¼ cup Green onions, diced

3 each Pita bread, whole wheat, cut into 16 pieces each (optional)

PREPARATION:

• Rinse beans in colander.


• Then place beans in container and fill container with about four cups of water.


• Let sit overnight.


• Drain off water and re-rinse beans one more time.


• Then fill sauce pot with four cups of water and add beans.


• Cook slowly on a medium heat.


• Once beans have been cooked half way through, add salt.


• When beans are done cooking, drain off water and reserve about 1/2 cup of the bean juice.


• Mince onion in food processor.


• Sauté onions. Meanwhile, place beans in food processor to make a smooth paste.


• After onions are translucent, add pureed beans, cumin pepper, and a pinch of salt.


• If a smoother consistency is desired, slowly add your bean juice to the dip.

Servings: 4

Serving size: ½ cup

Calories: 160

Fat grams: 4

For more healthy tailgating recipes, check out Super Bowl Ready - H3 Game Day Recipes

H3 Recipe: Chicken and Vegetable Kebabs

 

INGREDIENTS:

Marinade:

1 cup Lemon juice

½ cup Olive oil

1 cup Soy sauce, low sodium

3 Tablespoon Oregano, dried

6 Garlic cloves, minced




Skewer:

1 Yellow onion, cut into large squares for skewers

1 Green pepper, cut into large squares for skewers

18 Crimini mushrooms, stem removed

6 Chicken breasts, cleaned, trimmed, cut into four strips

6- 8 inch wooden skewers, soaked in water overnight

 

PREPARATION:

• In medium sized bowl, mix lemon juice, olive oil, soy sauce, oregano and garlic.


• Skewer four pieces of chicken breast, keeping two pieces each, of onion, mushroom and green peppers between each strip of chicken on the skewers.


• Place skewers in a single layer in 2 inch pans and drizzle marinade over skewers. Do not stack meat deep or marinade will not reach the top layer.


• Marinate overnight.


• Grill mark skewers before service, finish in 350 degree oven, uncovered for 10 minutes. Be very careful not to overcook chicken, should be juicy and tender.


• Pour remaining marinade from the meat into a medium pot, add 4 cups fresh chicken stock and boil to reduce.


• Strain chicken broth mixture through cheese cloth and thicken with corn starch slurry.  Adjust taste with more lemon etc.


• Serve 2 ounces of sauce over each skewer after plating

 

 Serves: 6

Calories: 180

Serving Size: 1 skewer/ person

12 Days of Christmas Recipe Countdown: Prosciutto Wrapped Asparagus

INGREDIENTS:
16 each Asparagus stalks, washed and trimmed
4 slices Prosciutto, sliced thin about ¼ ounce each
1 teaspoon Olive oil
¼ teaspoon Salt and pepper mixed
2 Tablespoon Balsamic vinegar reduction ( can be purchased)

PREPARATION:
• Preheat oven to 350°F.
• Toss asparagus with salt and pepper mixture in bowl.
• Then wrap prosciutto around four stalks of asparagus each.
• Lightly spray baking sheet pan with pan spray.
• Place asparagus bundles on sheet tray and bake for about 12 minutes or until prosciutto is crispy.
• Drizzle asparagus with balsamic reduction as a garnish and flavor enhancer!

Number of Servings: 4
Servings Size: 1 bundle
Calories: 45
Fat: 2

Don't Let the Appetizer Become Your Whole Meal

[caption id="attachment_6753" align="alignleft" width="300"] Fresh Tomato Salsa[/caption]

There are many great reasons to have appetizers before your meals, but remember the appetizers should not be as big as the main course. They are to slightly seize the appetite before the big meal, so you don’t feel like you are starving, plus appetizers always buy you cooking time.
Rule Number 1: Don’t make your appetizers so heavy you won’t want to eat the main course otherwise you have wasted time and energy on the best part of the meal.
Rule Number 2: Make your appetizers simple but tasty, such as a vegetable crudité (raw vegetable platter). Shrimp cocktail is also a simple appetizer and it offers minimal calories.
Rule Number 3: Make only a few appetizers, no need for a buffet. Remember, it’s a good thing if you run out of appetizers. That means guests are probably still hungry and not too full for the main meal!
Make sure your appetizers are bulked up with vegetables so you are eating more nutrient dense foods that are not a waste of calories. For instance, let’s make mini pizzas, Arnold sandwich thins layered with H3 marinara, spinach, chopped peppers, onions, mushrooms, tomatoes, and turkey bacon bits then garnished with part skim mozzarella cheese. Perfect!
How about spinach artichoke dip, use twice the amount of fresh spinach then sneak in onions, artichokes, fat free cream cheese, skim milk and a small amount of parmesan cheese.
You might be asking, what about buffalo chicken wings? Well, how about buffalo chicken tenders with our low fat Bleu cheese dressing. The boneless chicken tenders look like they have been fried but are actually baked and contain much less calories and fat.
Always try and rely on some easy appetizers that in general are not high in calories, but that everyone loves. Who doesn’t like salsa? It’s the chips that get us in trouble so try cutting corn tortillas into chips and baking them!

Here are a few other naturally lower calorie appetizer ideas:
H3 Hummus and baked whole wheat pita chips
Pico de gallo with baked corn tortilla chips
Fat free cream cheese and onion dip for veggies
Refried bean dip with baked corn tortilla chips
Baked chicken tenders with H3 BBQ sauce
Panko shrimp with H3 bang bang sauce

Now for the cheese and cracker tray…let’s talk about this for a second. Cheese is great but those calories sure do add up quickly. Pick more pungent cheeses to be on our cheese tray such as Sharp cheddar, Provolone, Havarti cheese, Feta cheese cubes or rounds, Gruyere cheese or Gouda cheese. Make the selection stronger so we are less apt to eat more. The more flavor in the cheese, the less we will want to consume.
Make your holidays special like you always do, just save yourself some calories by making the same great food you usually do but with a little twist!

Finding Your Inner Child For The Holidays

I’m sure all you mom’s can relate to this – isn’t it funny how parenthood can somehow make you instantly comfortable with some of the very things you swore you would never do (like your mom) when you were growing up?  Or do you find yourself immersed in activities with your kids that you would just want to crawl in a hole if someone saw you doing it before you were a mom?  Well, I definitely do.  I have danced in my living room with my 2-year-old with more freedom than I ever had on those “girls’ nights”, and I find the urge to be crafty hits me 10 times harder.  Just recently my mom sent me a box, and one of the items inside was a pair of snowflake earrings.  I just looked at them and thought, “Man, 3 years ago I would’ve said ‘I wouldn’t wear these in a million years’ and now I’m thinking ‘those aren’t so bad, might have to rock them this year!’” Holidays also give me such a strong desire to do something different and fun for the daycare children.

This Halloween is no different.  I’ve already been thinking about what I could make for the daycare Halloween party that would be healthy, but cool enough that the kids would get excited about it (and yes, maybe even eat it!)  Thank goodness for the internet, because while I will take some ownership in the small crafty/creative ability I have, the ideas are always stolen from somewhere else.  I wanted to explore beyond the Worms and Dirt this year (that’s chocolate pudding and gummy worms, for those of you who are new to this kid’s holiday), so I checked on myrecipes.com and found a couple cool appetizers and treats I thought I would share with you.

1. Jack O Lantern Quesadillas – these orange or red tortillas, cut into pumpkin shapes even with faces cut out on them are super fun as an appetizer or meal for this scary night!  Fill them with veggies and/or chicken and it’s a healthy fun meal.


2. Spook Crisps – yet another way to use those quesadillas, use cookie cutters to make them into Halloween shapes and bake with some cheese and spices for a yummy crunch.


3. Pumpkin Dip – great as a side or dessert, this dip pairs well with sliced apples or pita chips.


4. Ghoul-Aid Punch – this recipe comes with instructions on making your very own ice sculpture from a Mask!  What a fright to see that floating in your punch bowl!


5. Apple Ghosts – try this Halloween twist on caramel or candied apples – dip yours in white chocolate and add ghostly faces with pieces of black licorice for a treat your kids will never forget. 

Whether you’ve got kids or not, don’t be afraid to let that inner child out to play every once in awhile – it really is good for the soul.  We like to think that we teach our children a lot of things, but I’m beginning to see that they teach us just as much, if not more.  What has your inner child done lately??

[caption id="attachment_6575" align="alignright" width="300" caption="Apple Ghosts"][/caption]

H3 Recipe: Sweet and Spicy Chicken "Wings"

INGREDIENTS:

4- 4 ounce Chicken Breast

1/4 cup Cornstarch

1/4 cup Egg substitute                   

1/4 cup Water

1/2 cup Honey

1/2 tablespoon Hot sauce, Tabasco  

1/4 cup Low sodium soy sauce

1 teaspoon Crushed red pepper flakes

1/2 Tablespoon Orange juice concentrate

2 teaspoons Cornstarch

2 teaspoons Water, cold

PREPARATION:

• Preheat oven to 350° F. 


• Cut each chicken breast into 4 pieces to create "wings".


• Coat the chicken by dipping the chicken into the egg substitute and then tossing it in the cornstarch. Shake excess cornstarch from the chicken "wing" and place on a greased sheet tray. 


• Bake coated chicken in oven for 5-7 minutes or until internal temperature has reached 160 degrees. (Once removed from oven, the chicken will carryover cook to 165 degrees.)


• For the sauce, in a small sauce pan mix the honey, hot sauce, soy sauce, crushed red pepper flakes and orange juice concentrate on medium heat. 


• In a small bowl mix the cornstarch and cold water, making cornstarch slurry.


• Once the sweet and spicy sauce has come to a simmer, add the cornstarch slurry to thicken the sauce. Add more or less to adjust thickness.


• Toss the baked chicken with the sauce and enjoy!

*Chef's Note:  This dish is great for football season! You can share with your friends as an appetizer, 1 chicken breast will serve 2 people. Or serve it up with your favorite vegetables or salad for dinner.    

Yield: 4 servings

Calories: 280

Fat: 3 grams

Carbohydrates: 39

Fiber: 0 grams

Protein: 28 grams

H3 Recipe: Spinach and Mushroom Souffle

INGREDIENTS:

3 each Eggs, whites only

½ teaspoon butter, unsalted, melted

½ cup Panko bread crumbs

6 cups Spinach, fresh, trimmed of stems

2 cups Mushrooms, crimini, chopped

¼ teaspoon Salt and pepper mixed

1 ½ Tablespoons Cornstarch

1 1/3 cups Skim milk

¼ cup Gruyere cheese

Pinch Nutmeg, ground                              

H3 Recipe: Tomato Bruschetta

INGREDIENTS:

1 1/2 cups Roma tomato, chopped                      

1/4 cup Fresh basil, cut thin

1 teaspoon Garlic, minced

1 teaspoon Olive oil

1/4 teaspoon Salt

1/8 teaspoon Black pepper, ground

1/2 each Whole grain baguette, cut thinly

H3 Recipe: Avocado Aioli

INGREDIENTS:

1 small Chili pepper (jalapeño)

1 medium Onion

1 small Garlic clove

2 medium Avocados, ripe/soft

¾ teaspoon Salt

1 dash Seasoned salt

1 cup 1% Cottage Cheese

PREPARATION:

• Place all ingredients in food processor or blender and mix until smooth. 


• Taste avocado spread to see if anything else is needed.

Number of Servings: about 15

Serving Size: 2 Tablespoon

Calories: 55

Fat grams: 6

H3 Recipe: Breaded Buffalo Chicken Tenders

This recipe comes from my 'Super Bowl Snack' demo!  A great healthy alternative to your favorite game-day appetizer.  Sure to score major points with your football-loving friends and family.

INGREDIENTS:

4 (4 oz.)          Chicken breast, boneless, skinless, trimmed and defatted, cut into strips or chicken tenderloins

¾ cup             Corn starch

¾ cup             Egg whites, or egg beaters

¾ cup             Whole wheat flour

½ tsp.              Onion powder

½ tsp.              Salt

¼ tsp.              Garlic powder

2 cups              Frank’s red hot sauce, or your favorite hot sauce

4 stalks           Celery, cleaned, trimmed, cut into sticks (Optional)

PREPARATION:

• Preheat oven to 375°F


• Spray baking sheet lightly with pan spray.


• Prepare chicken breasts, or tenders, as directed above.


• In three separate bowls (medium size), place corn starch, egg beaters, and wheat flour in each of their own bowls.


• Season the wheat flour with the onion powder, salt, and garlic powder.


• Dip the chicken tenders in the corn starch first, shake off excess.


• Next, dip corn starch breaded chicken tenders in the egg beaters.


• Finally, dip the corn and egg beater breaded chicken tenders in the whole wheat seasoned flour and shake off excess flour.


• Place on baking sheet.


• Bake in oven for about 12-15 minutes.


• Then warm hot sauce in sauté pan or microwave.


• Toss fully cooked breaded chicken tenders in the hot sauce and toss until evenly coated with sauce.


• Serve with H3 Ranch or Bleu cheese (see below) dressing and a few celery sticks.

Chef’s Note:  These chicken tenders can be tossed with sweet and sour sauce, bang bang sauce or even barbeque sauce. 

Number of Servings: 4
Serving Size: 4 tenders
Calories: 200
Fat: 0

Easy Bleu Cheese Dressing

INGREDIENTS:

3/4 cup         Fat-free buttermilk

1/4 cup          Sour cream, fat-free

1/4 cup           Light mayonnaise

1 tsp                 Worcestershire

1/4 cup           Bleu cheese crumbles

To taste           Cracked black pepper

PREPARATION:

• In a food processor combine all ingredients and pulse until semi smooth.


• Pour into air tight container and enjoy!

Number of servings:  24
Serving size: 1 Tablespoon
Calories: 20
Fat grams: 1.4