On the Ball
Score big on Super Bowl Sunday with this low-fat spread.
The anticipation builds. Never mind which two teams will face off -- what
will you serve on Super Bowl Sunday?
For most football fans, finger-licking food is the play of the day. The
traditional winning spread usually includes chicken wings, barbecue ribs,
pizza, nachos, creamy dips, and plenty of beer. Want to bypass the extra
calories? It can be tough. Super Bowl feasts have progressed from simple chips
and dips to blow-out spreads that can sink those of us watching our weight --
in other words, 65% of U.S. adults.
If you're the host this year, here are some winning plays sure to score with
pigskin aficionados who may prefer not to know that they are eating
nutritiously. Your game-day strategy is to sneak "good" ingredients
into familiar foods without detection.
Lean Cuisine Use lean ground turkey instead of beef when
Fat-Free Buy fat-free versions of sour cream, plain yogurt,
and cream cheese to knock out fat without sacrificing flavor in the majority of
dips and casseroles.
Bean Town Add beans to pump up fiber and protein, making
dishes satisfying without adding animal fat.
Veggie Might Toss in vegetables-whole, grated, or puréed-to
boost nutrients and flavor with minimal calories.
Liquid Assets Remember that alcohol has plenty of calories.
Stock up on light beer, white wine for spritzers, and diet soft drinks. Be sure
to provide zero- and low-calorie beverages so that your guests can alternate
alcoholic drinks with non-alcoholic ones throughout the day.
Below, find recipes for Goat Cheese, Fig, and Basil
Pizza, Light Seven-Layer Dip, Chicken
Satay Salad Wraps, Game-Day Spicy Popcorn.
Goat Cheese, Fig, and Basil
Makes 8 servings (2 pieces each person)
4-oz package dried figs, chopped
1 tbsp aged balsamic vinegar
3 tbsp water
1 large pizza crust or 4 round pita breads
1 cup crumbled soft goat cheese (a 4-oz package will yield 1 cup)
3 tbsp chopped fresh basil
1 tbsp pine nuts
1/2-1 tbsp olive oil
1. Preheat oven to 400 degrees.
2. Combine the figs, balsamic vinegar, and water in a small saucepan over
medium heat. Cook 5 minutes, stirring frequently.
3. Place the figs in a small bowl. Season with salt and freshly ground
4. Top the pizza with the goat cheese and figs, and sprinkle with the basil
and pine nuts. Drizzle the olive oil over the top. Bake for 12-15 minutes or
until the cheese melts.
Per serving: 168 calories, 6 g protein, 26 g carbohydrate, 5 g fat, 2.3 g
saturated fat, 7 mg cholesterol, 2 g fiber, 215 mg sodium. Calories from fat:
SOURCE: Kathleen Zelman, MPH, RD/LD
Light Seven-Layer Dip
Makes 12 servings
15-oz can fat-free refried beans with jalapeños
8 oz fat-free sour cream or plain yogurt
1-oz packet taco seasoning mix
8 oz guacamole
2 cups finely shredded reduced-fat cheese
2 large tomatoes, diced
1 bunch scallions, chopped
1/4 cup sliced black olives
Baked tortilla chips