With football season in full swing, that means one thing:
tailgate parties. With tailgate parties comes that not so healthy food –
nachos, burgers, beer, and much more. Luckily, your West Lakes Hy-Vee Dietitians are here to
help you avoid those tempting foods with healthy alternative recipes that will
curb those cravings! From lightened up classics like wings and chili to pizza
and seven-layer dip you are sure to find something on this list to bring to
your next tailgate.
Baked Buffalo Wings with Blue Cheese Dip
These baked
Buffalo wings not only taste great, but will save you lots of fat and calories
compared to traditional fried wings. Fried food requires extra oil which adds
120 calories and 14 grams of fat per tablespoon. Fried foods can be a
contributor to weight gain, diabetes, heart disease, and high blood pressure.
Try these baked Buffalo wings with the blue cheese dip made with Greek yogurt.
Greek yogurt is an excellent source of protein and is low in fat, it makes a
great substitute for sour cream or cream cheese.
Ingredients:
3 pounds drumettes and wings
Kosher salt and freshly ground pepper
1 Tbsp butter
6 sprigs fresh thyme
10 garlic cloves, crushed
¾ cup hot sauce
For blue cheese dip:
1 cup low-fat Greek yogurt
½ cup blue cheese crumbles
Scallions, to garnish
Directions:
1. Preheat oven to 375°F, and
lightly grease an oven-proof pan.
2. In a large bowl, generously
season drumettes and wings with kosher salt and freshly ground black
pepper.
3. In a sauté pan over low heat,
melt butter. Add thyme and garlic and allow to simmer for 3 minutes. Once
thyme and garlic become aromatic, add hot sauce and stir.
4. Pour entire mixture over chicken
and toss to coat. Allow wings to marinate in the fridge for about 30
minutes.
5. Meanwhile, combine blue cheese
and low-fat Greek yogurt in a small bowl. Mix well, and refrigerate.
6. Transfer chicken to oven-proof
baking dish and place in oven. Bake for 30 minutes; with tongs or a fork,
flip and baste wings.
7. Bake for 25 minutes more,
occasionally basting wings while they're in the oven.
8. Remove pan from oven, and allow
wings to slightly cool in pan. Baste with juices, and serve with blue
cheese dip.
Pulled Turkey Chipotle Chili
Try this
chipotle chili with lean ground turkey at your next tailgate party.
Substituting lean ground turkey for beef can save you a lot of fat and
calories. Not only is this chili lower
in fat and calories than traditional chili, it also has added sources of fiber
and healthy fats. The kidney beans and black beans are a great source of fiber
to help keep you fuller longer. The addition of flax seed meal adds fiber and
omega-3 fatty acids. The benefits of omega-3 fatty acids include improvement of
heart, bone, and joint health.
Ingredients:
3 tablespoons virgin coconut oil
or palm oil (or extra virgin olive oil if you have neither)
1 medium yellow onion, chopped
5 cloves garlic, chopped
1 ½ tsp. Celtic sea salt
2 tsp. chili powder
1 tsp. dried oregano
2 tbsp. tomato paste
1 chipotle chile in adobo,
coarsely chopped, with 1 tsp. sauce
2 cups lean ground turkey
1 (12-ounce) dark beer
4 cups crushed or coarsely
chopped tomatoes, with their juice
2 cups kidney beans
2 cups black beans
2 cups frozen corn kernels
¼ cup flax seed meal
Directions:
1. Heat the oil in a large, heavy skillet over
medium-high heat. Add the onion, garlic, salt, chili powder, and oregano and
cook, stirring, until fragrant, about 3 minutes. Stir in the tomato paste and
the chipotle chile and sauce; cook about 1 minute more.
2. Add the turkey and beer and simmer until
reduced by about half, about 8 minutes. Add the tomatoes and the beans and
corn; bring to a boil. Add flax.
3. Let simmer, stirring occasionally, until
thick, 30 minutes.
Mini Mexican Pizzas
These mini Mexican Pizzas are sure to be a hit at your next
tailgate! They are low in fat, but high in flavor! Using whole wheat tortilla’s
gives these pizza’s more fiber and vitamins. Fiber has a lot of health benefits
– it prevents constipation and can help lowers blood cholesterol levels. Whole wheat products contain several
vitamins, including folate, riboflavin and vitamins B1, B3, and B5. Using lean
ground turkey, low fat refried beans, and low fat cheese will not only reduce the
amount of fat in these pizzas but will also reduce the total calories.
Ingredients:
3-4
large whole wheat tortilla’s, or enough to cut out 12 small circles
1
cup lean ground turkey, cooked
1/2
cup salsa
2
tsp dry taco seasoning
1/2
cup low fat refried beans
1/2
cup low fat shredded Mexican blend
Optional
Toppings: sliced black olives, shredded lettuce, low fat sour cream, chopped
tomatoes
Directions:
1. Preheat
oven to 425 degrees. Spray a 12 count muffin tin with non-stick cooking spray.
2. Start
by laying each tortilla out individually on a flat surface, and use an empty
can, glass cup, or cookie cutter to cut 3-4 medium circles out of each wrap.
3. Press
each wrap circle into muffin tin using your fingers. (Note: it doesn’t have
to cover the entire side of the tin, it should just fit snuggly!)
4. Meanwhile,
in a small bowl, mix together the ground meat, salsa, taco seasoning, and
refried beans. Stir until well combined.
5. Scoop
1/8th cup of meat mixture into each wrap.
6. Top
with shredded cheese, (dividing evenly between each pizza), and olives if
desired.
7. Bake
in pre-heated oven for 12-15 minutes, or until cheese is melted.
8. Wait
for mini Mexican pizzas to cool, and remove from muffin tin using a fork or
knife. Pizza’s should pop out with ease! Serve with a side of salsa, low fat
sour cream, chopped tomatoes, and/or shredded lettuce if desired!
This delicious
lightened-up seven layer dip is full of healthy fats and protein, and lower in
calories. Avocados contain monounsaturated fats which is a healthy fat that can
help lower cholesterol and improve heart health. Substituting Greek yogurt for
sour cream adds protein and lowers calories. Bring this dip to your tailgate
parties and pair with black bean beanitos chips for a great source of fiber!
Ingredients:
2 cups chopped romaine lettuce
2 avocados, mashed well
1 cup non-fat Greek yogurt
2/3 cup black beans
1/2 cup diced tomatoes
1/2 cup shredded cheddar cheese
Sliced black olives and
scallions, to garnish
Directions:
1. Spread chopped romaine lettuce at the
bottom of a large bowl.
2. Add avocado layer on top, and
smooth out with a spoon to even height.
3. Spoon Greek yogurt layer, and
smooth if necessary.
4. Layer black beans, then diced
tomatoes on top.
5. Sprinkle cheese, and add olives
and scallions.
Spiced Edamame
Edamame makes the perfect tailgate
snack. With its high protein and fiber content it’s sure to keep you fuller for
longer. Edamame also provides many health benefits including, boosting immune
health, improving bone health, stronger cardiovascular health, weight
management, and a healthy digestive system. This spiced edamame recipe is sure
to be a hit with everyone at your next tailgate party!
Ingredients:
2 tsp kosher salt
1 tsp chili
powder
¼ tsp red pepper
flakes
½ tsp dried
oregano
1 (1-pound) frozen edamame
Directions:
1. Heat
the salt, chili powder, and pepper flakes in a small dry skillet over medium
heat, stirring until hot and aromatic, about 3 minutes.
2. Remove
from the heat and crumble in the oregano.
3. Boil
the edamame pods in salted water until tender, about 8 minutes.
4. Drain
in a colander and pat dry.
5. Toss
the edamame pods with the chili-salt and serve warm.
This spinach and watercress dip not
only contains lots of vitamins and minerals from spinach but also uses Greek
yogurt to get a boost of protein. Spinach is a great source of dietary
potassium and magnesium which are important for maintaining good health. Greek
yogurt makes this dip high in protein and lower in fat.
Ingredients:
1 pound spinach, tough stems
discarded
1 tablespoon extra-virgin olive
oil
1/2 cup finely chopped onion
1 1/2 cups Greek yogurt
1/2 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 bunch watercress, coarsely
chopped, plus small sprigs for garnish
Coarse salt and freshly ground
pepper
Directions:
1. Wash spinach; drain, but do not
dry. Transfer to a large stockpot. Cover, and cook over medium-high heat,
stirring occasionally, until wilted, about five minutes. Transfer to a
clean kitchen towel, and squeeze out excess liquid. Let cool slightly;
coarsely chop. Set aside.
2. Heat oil in a medium sauté pan
over medium heat. Add onion and cook, stirring occasionally, until soft
and translucent, about 8 minutes. Transfer to a plate, and let cool
slightly.
3. Whisk together yogurt and lemon
zest, and juice in a medium bowl. Stir in spinach, onion, and watercress;
season with salt and pepper. Garnish with watercress sprigs, if desired.
Choose the right drinks!
Drinking alcoholic beverages is okay
in moderation. To avoid empty nutrition, choose a light beer that is low in
calories and carbs or try one of these lower-calorie drink recipes. Substituting club soda for tonic water can
save you a lot of calories.
Ingredients:
2 ounces shoju
4 ounces tomato juice
1/2 teaspoon freshly grated wasabi
or 1 teaspoon wasabi paste
1/2 teaspoon freshly grated
ginger
1/2 teaspoon soy sauce
1/2 teaspoon Sriracha hot sauce
Pinch of freshly ground pepper
Juice of 1/2 large lime
Celery stalk, tomato, lime, or
cucumber spear for garnish
Directions:
1. Combine all ingredients except garnish in
an ice-filled cocktail shaker and shake to combine.
2. Strain over fresh ice into a
glass and garnish with assorted veggies.
Ingredients:
1 1/2 ounces
lemon/lime vodka
1 1/2 ounces
light lemonade
1 1/2 ounces
pomegranate juice
4 ounces
club soda
Directions:
1. Combine all
ingredients and enjoy!
Some final tailgating tips:
1. Choose sides in moderation with a
colorful array of fruits and veggies.
2. If you feel hungry, dehydration can
be to blame. Drink lots of water!
3. Bottom line: Only eat if you’re
hungry.
Happy tailgating!
-West Lakes Hy-Vee Dietitians Team
