Feb. 3--Sunday's big game doesn't have to be your big meal of the day too. You can put your Super Bowl menu on a diet just by substituting low-fat and fat-free for many of your high-calorie options.
"The typical Super Bowl partygoer consumes between 1,500 and 2,500 calories during the game," said Amanda Varnell, who teaches "CookingLive" classes at Brainerd Crossroads, Earth Fare and Chattanooga Market.
Those are amazing stats, considering that recommended daily calorie consumption is about 2,000 for women, 2,500 for men, even less for those trying to lose weight.
Here's the typical game plan for a football buffet and the rough calorie count from www.livestrong.com:
--Buffalo wings (from Domino's): 200 calories, 14 fat grams for 2 wings.
--Chili (hamburger, beans, tomato sauce and chili powder): 287 calories, 14.1 fat grams for 1 cupful.
--Pigs in a blanket (little smokies wrapped in crescent roll dough): 250 calories, 18.5 fat grams for five.
--Seven-layer taco dip: 66 calories, 4.5 grams fat per dip (chips extra).
--Meatball submarine sandwiches: 584 calories, 36 fat grams (8-inch sub).
--Lay's Wavy potato chips: 150 calories, 10 fat grams for 11 chips.
Do the math. If, during the four quarters, you eat two wings, a cup of chili, five pigs in a blanket, a scoop of taco dip, one meatball sub and 11 chips, you've consumed 1,547 calories and consumed 97.1 grams of fat.
Ready to slim down this menu?
"One way to reduce fat is to look at your dippers," Mrs. Varnell said. "You have a lot of options with crispy colorful vegetables that can be used instead of chips. If you must have chips, use baked, whole-grain ones. Also, use low- or non-fat cheeses, sour cream, cream cheese and mayonnaise whenever possible." If you must use regular cheese, try reducing the amount the recipe calls for.
For example, one tablespoon of reduced-fat cream cheese has 35 calories, compared to 50 per tablespoon for regular cream cheese. An average handful of tortilla chips has 200 calories, compared to 20 calories per average serving of celery, carrots and cucumbers, Mrs. Varnell said.
Here are several recipes that can be ready in time for the game while kicking off some fat and calories.
Simple Salsa Dip
8 ounces reduced-fat cream cheese
1 cup of your favorite salsa
In a medium microwave-safe bowl, heat cream cheese and salsa for 1 minute. Mix. Return for additional 20-second increments until you can blend easily and dip is warm. You can transfer to small dipper size crock pot to keep warm during the game.
-- Amanda Varnell
Grilled Chicken Tenders
1 tablespoon olive oil
2 tablespoons all-purpose seasoning (see note)
1 pound chicken tenderloins
1/2 cup barbecue sauce
In a medium bowl, whisk oil and seasoning. Add chicken and toss until well-coated. Heat grill pan to medium-high. Grill chicken tenders for 3-4 minutes per side until nicely browned, seasoning is seared and center is no longer pink. Serve with barbecue sauce for dipping. Makes 5 servings.
Recommendation: Try Scenic City Sizzle, a blend created by the local Alchemy Spice Co., available at Niedlov's, Greenlife Grocery and Mia Cucina as well as online at www.alchemyspicecompany.com.
-- Amanda Varnell
Pigskin Sandwiches
1 package (1/4 ounce) active dry yeast
1/2 cup sugar, divided
2 cups warm water (110 F to 115 F), divided
1/2 cup plus 2 tablespoons butter, softened, divided
1 1/2 teaspoons salt
1 egg, beaten
6 1/2 to 7 cups all-purpose flour
Mayonnaise or mustard, optional
Lettuce leaves and sliced tomatoes
18 slices process low-fat cheese
2 1/2 pounds sliced deli ham
4 ounces low-fat cream cheese, softened
In a large bowl, dissolve yeast and 2 teaspoons sugar in 1/4 cup warm water. Let stand for 5 minutes. Add 1/2 cup butter, salt, egg and remaining sugar and water. Beat in 4 cups flour until smooth. Stir in enough remaining flour to form a soft dough.
Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour.
Punch dough down; turn onto a lightly floured surface; divide into 18 pieces. Shape into ovals; place 2 inches apart on greased baking sheets. Cover and let rise until doubled, about 30 minutes. Bake at 350 F for 18-23 minutes or until golden. Melt remaining butter; brush over buns. Remove from pans to wire racks to cool.
Split buns. Spread with mayonnaise or mustard if desired. Top with lettuce, tomato, cheese and ham. Replace tops. Place cream cheese in a plastic bag; cut a small hole in the corner of the bag. Pipe football laces on sandwiches. Makes 18 servings.
-- Comfort Food Diet Cookbook
Stuffed Potato Skins
6 medium baking potatoes (6 ounces each)
1 tablespoon butter, melted
1 teaspoon hot pepper sauce, divided
1 cup thinly sliced green onions
1 large sweet red pepper, finely chopped
1/2 cup fresh broccoli florets, finely chopped
1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided
Scrub and pierce potatoes. Bake at 400 F for 40-50 minutes or until tender. Cool slightly; cut each potato in half lengthwise. Scoop out the pulp, leaving a thin shell (save pulp for another use). Place potato shells on an ungreased baking sheet.
Combine butter and 1/2 teaspoon hot pepper sauce; brush over shells. Broil 4 inches from heat for 5 minutes or until edges are crispy and butter is bubbly. Meanwhile, in a bowl, combine the onions, red pepper, broccoli, 3/4 cup cheese and remaining hot pepper sauce; spoon into potato skins. Sprinkle with remaining cheese. Broil 2-3 minutes longer or until cheese is melted. Makes 12 servings.
-- Comfort Food Diet Cookbook
Beer Dip Recipe
2 packages low-fat cream cheese, softened
1/3 cup beer (nonalcoholic OK)
1 envelope ranch salad dressing mix
2 cups (8 ounces) shredded cheddar cheese (low-fat cheese OK)
Pretzels
In a large bowl, beat the cream cheese, beer and dressing mix until smooth. Stir in cheese. Serve with pretzels. Refrigerate leftovers. Makes 31/2 cups.
-- Comfort Food Diet Cookbook
Sweet 'n' Tangy Chicken Wings
3 pounds chicken wingettes (about 30)
1/2 teaspoon salt, divided
Dash pepper
1 1/2 cups ketchup
1/4 cup packed brown sugar
1/4 cup red-wine vinegar
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
1 teaspoon minced garlic
1 teaspoon liquid smoke, optional
Sesame seeds, optional
Sprinkle chicken wings with a dash of salt and pepper. Broil 4-6 inches from the heat for 5-10 minutes on each side or until golden brown. Transfer to a greased 5-quart slow cooker.
Combine the ketchup, brown sugar, vinegar, Worcestershire sauce, mustard, garlic, liquid smoke if desired and remaining salt; pour over wings. Toss to coat. Cover and cook on low for 31/4 to 33/4 hours or until chicken juices run clear. Sprinkle with sesame seeds, if desired. Makes about 21/2 dozen.
-- Comfort Food Diet Cookbook
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