Super Bowl Recipes

Try These Healthy Super Bowl Recipes


Another Super Bowl is right around the corner, and with it the temptation to gorge yourself on everything you know you should not eat.

Not to worry. We’ve got you covered.

With these delicious Super Bowl recipes, you can enjoy your game and your goodies, too.

Black Bean Salsa and Chips
 

Black beans. Fresh tomatoes. Jalapenos as hot or as mild as you want them.

Oh yes. Black bean salsa is always the perfect healthy self-indulgence, and it’s just right for the Super Bowl.

The key here is to use baked chips to ensure that your chip is as healthy as your dip. Here’s the recipe.

Makes: 2 cups salsa, about 40 tortilla chips
Time: About 15 minutes

Ingredients

Chips

  • 6 flour tortillas
  • Olive oil

Salsa

  • One 15-ounce can black beans
  • 1 small diced tomato, seeded
  • 1 finely chopped scallion (onions may be substituted)
  • 1 finely chopped jalapeno pepper (remove seeds and membranes for mild, keep for spicy)
  • ½ cup chopped fresh cilantro
  • 2 tablespoons freshly squeezed lime juice
  • ½ teaspoon sea salt (or another coarse salt)

Preparation

  1. Preheat the broiler.
  2. Rinse the beans thoroughly to remove any added salt.
  3. Prepare the salsa: Separate ¼ cup black beans into a bowl (or food processor if available). Mash and stir beans until you have a paste (or chop in the food processor). This will thicken the salsa.
  4. Combine in a bowl with the remaining beans, tomato, scallion, jalapeno, cilantro, lime juice, and salt. Stir to combine; set aside.
  5. Prepare the chips: Fold tortilla in half, then do it again. Slice down the middle. You should have 8 wedges. Arrange on a baking tray. Use a brush to lightly coat the chips with olive oil.
  6. Place under the broiler. Bake until crisp and golden brown, 1 to 2 minutes per side.
  7. Transfer chips to a wire rack to cool.
  8. Serve salsa with chips.

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Want chips that have a little more flavor? Bump up the taste with this delicious Baked Lime-Chili Tortilla Chips recipe.

Baked Lime Chili Tortilla Chips
 

Makes: 6 servings, 8 chips each
Time: 30 minutes

Ingredients

  • 12 6-inch corn tortillas
  • Olive oil
  • 2 tablespoons lime juice
  • ½ teaspoon chili powder
  • ¼ teaspoon salt

Preparation

  1. Preheat to 375°F.
  2. Lightly brush olive oil onto both sides of the tortillas to coat them.
  3. Slice the tortillas into quarters to make wedges.
  4. Place tortilla wedges flat on a baking sheet.
  5. In a small bowl, combine the lime juice with chili powder. Then, brush the mixture onto each tortilla wedge.
  6. Sprinkle with sea salt (or another coarse salt).
  7. Bake the tortillas until crisp, about 15 to 20 minutes. Halfway through, flip to the other side for even baking.
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Homemade Potato Chips
 

Start with good potatoes. Keep the skin on for more flavor and more nutrition. A little olive oil. A few minutes in the microwave. Result: the healthiest and best-tasting chips you’ve ever eaten.

Makes: About 50 chips
Time: 30 minutes

Ingredients

  • 1 1/3 pounds Yukon Gold or red potatoes with skins on
  • ½ teaspoon salt
  • Olive oil

Preparation

  1. Slice potatoes thinly.
  2. In a bowl, coat (don’t drench) the slices with olive oil and sea salt.
  3. Lay potato slices flat in a single layer on a microwaveable plate.
  4. Microwave, uncovered, on High until some slices start to brown. This should take about 2 to 3 minutes.
  5. Flip the slices and cook another 2 to 4 minutes until they are crisp. Check frequently. Rearrange the slices to keep them from overcooking.
  6. Allow the chips to cool on another plate. They will get crispier as they cool.
  7. Repeat until all the potato slices have been cooked.

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Baked Zucchini Strips
 

Zucchini is so versatile. So delicious. So healthy. Enjoy.

Makes: 4 servings
Time: 40 minutes

Ingredients

  • 1 ½ pounds zucchini (about 3 medium), cut into ½-by-3-inch strips
  • 2 large egg whites, beaten lightly
  • Olive oil
  • ½ cup whole wheat flour
  • ½ cup all-purpose flour
  • 2 tablespoons cornmeal
  • 1 teaspoon salt
  • ½ teaspoon freshly ground pepper

Preparation

  1. Preheat oven to 475°F.
  2. Lightly grease a large baking sheet with the olive oil.
  3. Combine flours, cornmeal, salt, and pepper in a large sealable plastic bag.
  4. Dip the zucchini in the egg white. Coat by shaking the strips inside the bag.
  5. Arrange strips on the baking sheet. They should not touch.
  6. Lightly brush all exposed sides with the olive oil to coat them.
  7. Bake on the center rack for 10 minutes. Look for any flour spots on the strips after turning. Brush them with olive oil to coat them. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

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Pulled Pork
 

Look out for extra fat. Trim extra fat from the meat. Remove extra fat from the sauce after cooking. Result: Pulled pork that is healthier and still delicious.

Makes: 12 servings, 3 oz each
Time: 5-6 hours

Ingredients

  • 1 5-pound bone-in Boston butt
  • 1 tablespoon extra-virgin olive oil
  • 1 canned chipotle pepper in adobo sauce, minced, plus 1 tablespoon adobo sauce
  • 2 medium yellow onions, diced
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 teaspoons paprika
  • 1 teaspoon cayenne pepper
  • 12 ounces beer (1 ½ cups)
  • ¾ cup ketchup
  • ¾ cup apple cider vinegar
  • ½ cup whole grain mustard
  • 2 tablespoons tomato paste

Preparation

  1. Preheat oven to 300°F.
  2. Trim all visible fat from the pork.
  3. Heat oil in a large Dutch oven over medium-low heat. Add onions and cook, stirring occasionally, until lightly browned and very soft, about 20 minutes.
  4. Increase heat to high; add chili powder, cumin, paprika, and cayenne. Cook, stirring, until fragrant, about 1 minute.
  5. Add beer, ketchup, apple cider vinegar, mustard, tomato paste, chipotle pepper and adobo sauce; bring to a boil. Reduce heat and simmer, uncovered. Stir, occasionally, until the sauce is slightly thickened, about 10 minutes.
  6. Remove the pan from the heat and add the pork, spooning sauce over it. Cover the pan. Bake for 1 ½ hours.
  7. Turn the pork over, cover, and bake for another 1 ½ hours.
  8. Uncover and bake until a fork inserted into the meat turns easily, about 1 to 2 hours more.
  9. Transfer the pork to a large bowl and cover with foil. Pour the sauce into a container and refrigerate until the fat and sauce begin to separate, about 15 minutes. Skim off the fat.
  10. Return the sauce to the pan and heat over medium-high until hot, about 4 minutes.
  11. Remove the bone and any remaining pieces of fat from the meat. The bone should easily slip away from the tender meat. Pull the pork apart into long shreds using two forks.
  12. Add the hot sauce to the meat; stir to combine. Serve hot.

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Shrimp Tamale Casserole
 

A little twist on traditional tamales. Delicious. You’ll create a water bath to cook this dish. Bottom of Form

Makes: 9 servings
Time: 1 hour, 20 minutes

Ingredients

  • 2 cups masa
  • 3 tablespoons chopped fresh oregano
  • 2 teaspoons baking powder
  • ½ teaspoon dried thyme
  • ½ teaspoon sea salt
  • ½ teaspoon freshly ground pepper
  • 2-2 ½ cups water, divided
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons butter, softened
  • 1 pound raw shrimp peeled, deveined, and chopped (can substitute scallops or other favorite seafood)

Preparation

  1. Preheat oven to 375°F. Put a kettle of water on to heat for the water bath. Coat an 8-inch-square baking dish with olive oil.
  2. Whisk the masa, oregano, baking powder, thyme, salt and pepper in a large bowl. Add 2 cups water and beat until combined.
  3. Add more water, 1 tablespoon at a time, until the mixture is the consistency of thick pancake batter.
  4. Add oil and butter. Continue beating, scraping down the sides, for 4 minutes more.
  5. Spread half the batter in the prepared baking dish. Evenly scatter shrimp on top, then cover with the remaining batter, smoothing it evenly to the sides.
  6. Place the baking dish in a larger pan, transfer to the oven and pour boiling water into the larger pan to about halfway up the sides of the baking dish. Cover both pans with a piece of foil. Bake until set, 45 minutes to 1 hour. Let stand, covered, for 10 minutes.

Top with your favorite salsa.

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Chicken Parmesan Sub
 

Spinach, low-sodium sauce, and reduced-fat cheese all combine to make this a healthier alternative.

Makes: 4 servings
Time: 30 minutes

Ingredients

  • ½ cup all-purpose flour
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly ground pepper
  • 1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts)
  • 4 teaspoons extra-virgin olive oil
  • 2 6-ounce bags baby spinach
  • 1 cup low-sodium marinara sauce
  • ¼ cup grated Parmesan cheese
  • ½ cup shredded part-skim mozzarella
  • 4 soft whole wheat sandwich rolls, toasted

Preparation

  1. Preheat broiler.
  2. Combine flour, salt and pepper in a shallow dish. Pound the chicken to a ¼-inch thickness. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan.
  3. Coat the chicken by dipping it into the flour mixture.
  4. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.
  5. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.
  6. Top each piece of chicken with the wilted spinach, marinara sauce, and Parmesan. Sprinkle with mozzarella.
  7. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes.

Serve on rolls.

Whether your team wins or loses, with these recipes, at least the food will be a hit.