Healthy recipes for the Big Game

Super Food Choices for Your Super Bowl Party

Laura Beck, a clinical nutrition student volunteer at Texas Health Presbyterian Hospital Plano, offers these healthy recipes for the big game on Feb. 2. All recipes were adapted from

There’s no need to gain a couple of pounds on Super Bowl weekend! Cheer on your team while enjoying healthy versions of your favorite Super Bowl Day foods.

Baked pita chips

Use pita chips as a healthy alternative to fried potato and tortilla chips.

With a few healthy swaps, you can enjoy delicious snacks guilt free! On game day, make sure you take a look at all your food options and decide exactly what you are going to have before filling your plate. This will allow you to select your favorites instead of putting some of everything on your plate and ultimately overdoing it with extra calories.

Potato wedges are popular game day fare but they contain high quantities of fat and sodium. However, a few healthy substitutions can make potato wedges a nutrient rich tasty snack. Try using sweet potatoes for your wedges instead of the usual white potato. Sweet potatoes are an excellent source of many nutrients including vitamin A, vitamin C and fiber. Use fat free and reduced fat versions of sour cream and cheese to help limit the amount of fat and calories.

Sweet Potato Wedges (makes 16 servings, serving size 1 wedge)

  • 4 medium sweet potatoes (8 to 10 ounces each)
  • 6 ounces Canadian bacon, diced
  • 4 tablespoons fat free sour cream
  • 6 teaspoons chopped fresh chives
  • 4 tablespoons shredded reduced-fat sharp cheddar cheese

Microwave sweet potatoes on high 8 minutes; turn potatoes over after 4 minutes. Cut each potato in half lengthwise, and scoop out the pulp. Mash pulp with 6 ounces Canadian bacon, 4 tablespoons sour cream, and 4 teaspoons chives in a bowl. Spoon mixture into the shells. Sprinkle 4 tablespoons cheese evenly over tops of potatoes. Microwave on high 2 minutes, and sprinkle with 2 teaspoon chives. Cut each shell into 2 pieces and serve warm.

(Nutrition value per serving: 70 calories, 1 g fat, 120 mg sodium, 10 g carbs)

Pizza is always a game day favorite. A healthy twist on pizza can allow you to enjoy a classic favorite without adding unneeded fat, calories and sodium to your diet. This easy and delicious roasted tomato and artichoke pizza will add some extra vitamin C and vitamin A to your game day menu.

Roasted Tomato and Artichoke Pizza (Makes 4 servings, serving size: 1/2 pizza)

  • 2 cups grape tomatoes
  • 1 14-ounce can artichoke hearts, drained and quartered
  • 2 teaspoons extra virgin olive oil
  • 2 naan flatbreads
  • 1 tablespoon of finely grated parmesan cheese

Preheat broiler. Toss tomatoes and artichokes with 1 teaspoon oil, and arrange in a shallow baking pan. Broil, stirring occasionally, about 4 minutes or until charred and tomatoes are wilted. Preheat oven to 450°F. Top each flatbread with half of tomatoes and artichokes. Sprinkle with grated Parmesan; bake in bottom third of oven 10 minutes or until golden brown and crisp.

(Nutrition value per serving: 130 calories, 6 g fat, 94 mg sodium, 16 g carbs)

Veggie trays are a great healthy addition to your party. Vegetables are low in calories, high in fiber and loaded with nutrients, but watch out for the dips that accompany most veggie trays as they are usually high in fat, calories and sodium.

Before your party begins, try making your own dipping sauce using non-fat Greek yogurt instead of sour cream or mayonnaise. Greek yogurt is high in protein and low in calories, fat and sodium. Try this recipe for a twist on tasty Buffalo dipping sauce:

Buffalo Greek Yogurt Dip (serves 8, serving size ¼ cup)

  • 2 cups fat free plain Greek yogurt
  • ½ cup blue cheese crumbles
  • 2 Tbsp. chopped parsley
  • 1 Tbsp. buffalo hot sauce

Mix together yogurt, blue cheese crumbles, parsley and hot sauce. Serve with sliced veggies or pita chips.

(Nutrition value per serving: 55 calories, 2 g fat, 185 mg sodium, 5 g carbs)

Other healthy tips:

  • Use cucumber slices for dips or to top with low fat cheese and other toppings instead of bread or crackers. Cucumbers have the same crisp as crackers but without the added calories and sodium.
  • Use apple slices for sweet dips instead of cookies. Apples also pair well with cheese if you don’t like cucumbers.
  • Always use lean meats when cooking and trim all fat off of pork before making pulled pork or other BBQ recipes.
  • Use pita chips or baked tortilla chips instead of fried potato or tortilla chips
  • Keep all game day food in a separate room from where your party will be watching the game. You will be less likely to go back for more food if it requires you to leave the room and miss an exciting play or funny commercial.
  • Have FUN with your family and friends and keep the focus on good fellowship and the exciting game.

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