GUILT-FREE SUPERBOWL 50 MENU

Thursday, February 4, 2016



What's going on everyone ?

So, who else is excited for the Panthers vs. Broncos meet up on Sunday ?!

Cue, shouts.

I hear you, I hear you (laughs!). I'm guessing the only thing better than celebrating your favourite team on Super Bowl weekend is having your hometown hosting the Big Game, am I right ? YES, lucky Bay Area residents, the biggest football game of the year is in your backyard this year which means, you no longer have an excuse not to go all in next Sunday. Pick your team, go grab your favourite player's jersey, have some friends over and… Make me proud with those Game Day cooking skills ;)

You read me right ! I mean, don't get me wrong, I enjoy a good Sunday/Monday night during the regular season but Super Bowl definitely is something else. And one of the main reasons for my excitement has to be the delicious snacks I get to indulge in, althought I'm not too not crazy with the extra calories. So why not whipping up some guilt free options instead, huh ?

Back again this year with my guilt-free SB Menu, Super Bowl 50 edition ! 
Have a great Super Bowl weekend everyone, be safe and have fun ;)


1. ASIAN FLANK STEAK SCREWERS


Size: 4 skewers • Calories: 150 • Fat: 7.1 g • Protein: 17.9 g • Carb: 2.0 g • Fiber: 0.1 g 

- 1 1/2 lbs thin sliced flank steak
- 1 1/2 cups reduced sodium soy sauce (I used Tamari!)
- 2 cloves minced garlic
- 1 tsp freshly grated ginger
- 1 tsp sesame oil
- 1 lime

1. Soak wooden skewers in water about 30 minutes (This will prevent sticks from burning).
2. In a shallow dish, combine soy sauce, garlic, ginger, sesame oil and the juice of one lime. Add Steak to the marinade and let it set for at least an hour. (I usually let my recipe marinate for 24 hours for a max. of flavours !)
3. Discard marinade and thread the sliced steak onto the skewers.
4. Heat up your grill (I used a grill pan) to high heat; when hot, grill a few minutes on each side until browned and cooked though.
5. Serve with a lime flavored butter dip or any dressing of your choice !

Servings: 24 screwers.


2. BAKED JALAPEÑO POPPERS



Size: 2 poppers • Calories: 61.6 • Fat: 2.7 g • Protein: 4.2 g • Carb: 5.3 g • Fiber: 0.7 g  

- 12 jalapeño peppers, sliced in half lengthwise
- 9 tbs light plain cream cheese
- 5 medium scallions, sliced
- 2 oz shredded low fat sharp cheddar
- 1/2 cup egg whites, beaten
- 1/2 cup Panko crumbs (Can't go with anything else than Panko, trust me on this one !)
- 1/8 tsp paprika
- 1/8 tsp garlic powder
- 1/8 tsp chili powder
- salt and pepper
- spray oil

1. Preheat oven to 350°. Cut peppers in half lengthwise and scoop out the seeds and membrane.
2. In a medium bowl, combine cream cheese, cheddar and scallions.
3. In a separet dish, combine Panko, paprika, chili powder, garlic powder, salt and pepper.
4. Fill peppers with cheese filling with a spatula and then, dip in egg whites.
5. Place pepper in Panko mixture (I used a spoon to make sure all the seasoning doesn't fall to the bottom of the bowl).
6. Spray a baking pan with oil spray. Place peppers in rows then, lightly spray with a little more oil spray.
8. Bake in the oven for about 20-25 minutes, until golden and cheese oozes out.
9. Remove from oven and serve immediately with a skinny ranch dip !

Servings: 24 poppers.


3. LOADED (TURKEY SANTA FE) BAKED POTATO SKINS


Serving Size: 1 potato skin • Calories: 76.7 • Fat: 1.9 g • Protein: 6.3 g • Carb: 10.1 g • Fiber: 1.3 g

- 7 medium russet potatoes, washed and dried
- 1/2 lb extra-lean ground turkey
- 1/2 cup canned black beans, rinsed and drained
- 1/2 cup corn, chilled
- 1 jalepeño pepper
- 1 large diced tomato
- 1 cloves minced garlic
- 2 tbsp chopped onion
- 4 tbsp chopped cilantro
- 1 tsp cumin
- 14 tbsp reduced fat shredded cheese
- 1/4 cup chopped scallions
- 1 cup fat free Greek yogurt
- spray oil
- salt to taste

1. Preheat oven to 450°. 
2. Pierce potato with a fork a few times all around. Place in microwave and cook on high about 5 minutes per potato. When finished, allow to cool enough to handle. Cut potatoes in half horizontally. Scoop out potatoes leaving about 1/4 inch thick wall, skins will weigh about 1 oz each.
3. In a large skillet brown the turkey and season with salt. Add onion, garlic, black beans, cilantro, jalepeño pepper, diced tomatoes, and cumin. Mix well and simmer on low, covered for 20 minutes. 
4. Remove lid, add corn and simmer an additional 5-10 minutes or until all the liquid reduces.
5. Lightly spray potato skins on both sides with spray oil and display over a foil lined baking sheet. Season with salt and pepper and bake skins for 10 minutes.  
6. Remove from the oven, add 1/4 cup meat filling into each potato skin, top with 1 tbsp shredded cheese and bake 5 minutes or until cheese is melted.
7. Top with Greek yogourt and scallions.

Servings: 14 potato skins.


4. WHITE BEAN TURKEY CHILI


Serving Size: 1 cup • Calories: 211.5 • Fat: 5.4 g • Protein: 22.5 g • Carb: 23.7 g • Fiber: 8.4 g

- 2 small onions, chopped
- 5 garlic cloves
- 2 tsp chili powder
- 1 bay leaf
- 1/2 tbsp cumin
- 1/2 tbsp oregano
- 2 tsp red pepper flakes
- 3 lbs extra-lean ground turkey
- 4 x 16 oz cans of black beans, rinsed and drained
- 2 cups of fat free chicken broth
- 1/2 cup of Greek yogourt
- spray oil
- salt and pepper

1. Heat a large, heavy bottomed pot over medium flame. When hot, spray with oil.
2. Add onions and garlic, and sauté for about 5 minutes.
3. Add meat and cook through for about 5 more minutes.
4. Add salt, chili powder, cumin, oregano, red pepper flakes and cook for 2 minutes. 5. Add beans, broth, cook uncovered about 10 minutes.
5. Lower heat and cover, simmer for about 45 minutes while giving it a stir from time to time.
6. Add Greek yogourt and cook for 5 more minutes. Adjust seasoning and salt to taste.
7. Top with chopped red onion, chopped fresh cilantro, Greek yogourt, jalapeños and reduced fat cheddar, to taste.

Servings: 14 cups.


5. BUFFALO CAULIFLOWER BITES



Serving size: about 1 cup cauliflower • Calories: 119.4 • Fat: 2 g • Protein: 4 g • Carb: 21.4 g • Fiber: 3 g
- 1 cup water
- 1 cup all purpose flour
- 2 tsp garlic powder
- 6 1/2 cups cauliflower florets
- 3/4 cup Frank's Red Hot sauce
- 1 tbsp melted unsalted butter
- spray oil

1. Preheat the oven to 450°F. Lightly spray a large non-stick baking sheet with oil.
2. Combine the water, flour, and garlic powder in a bowl and stir until well combined.
3. Coat the cauliflower pieces with the flour mixture and place on the baking sheet; bake for 20 minutes.
4. While the cauliflower is baking, combine the hot sauce and butter in a small bowl.
5. Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 to 10 minutes. Serve with blue cheese dressing if desired, along with celery sticks.

Servings: 6 cups.


6. SKINNY BUFFALO WINGS



Serving Size: 2 chicken wings • Calories: 204 • Fat: 5.4 g • Carbs: 2.3 g • Fiber: 0.6 g

- 3 lbs (about 18) chicken wings
- 1/2 cup + 2 tbsp Frank's Red Hot sauce
- 1/4 cup white vinegar
- 2 tbsp oregano
- 4 tsp paprika
- 1 tbsp garlic powder
- 1 tbsp chili powder
- 2 celery stalks, sliced into strips
- 2 carrots, peeled and sliced into strips
- salt and pepper

1. In a large bowl, combine chicken, 2 tbsp hot sauce, vinegar, oregano, paprika, garlic powder, chili powder salt and pepper. Mix well and set aside for 30 minutes.
2. Place wings on a broiler rack and broil on low, about 8 inches from the flame for about 10-12 minutes on each side.
3. While chicken cooks, heat the remaining hot sauce until warm. Toss the hot sauce with the chicken and arrange on a platter. Serve with celery and carrot strips, along with blue cheese or ranch dressing.

Servings: 18 wings.


7. SKINNY BACON GUAC'



Size: 1/3 cup • Calories: 96 • Fat: 6 g • Carb: 4.5 g • Fiber: 2 g • Protein: 6 g • Sugar: 0 g

- 6 medium size diced avocados, coarsely mashed
- 1/4 cup diced red onion
- 1 jalapeño pepper, seeded and minced
- 2 tbsp fresh cilantro
- 3 tbsp fresh lime juice
- 1/2 diced tomato
- 1/4 tsp kosher salt
- 6 bacon strips

1. Mix all ingredients together.
2. Cook bacon strips until brown and cripsy.
3. One bacon is cooked, smash into coarse crumbs and add to the guacamole mixture.
4. Chill for 30 minutes and serve.

Servings: 3 cups.


8. LOADED (TURKEY, BEANS & CHEESE) NACHOS



Serving Size: about 14 chips • Calories: 347 • Fat: 9.4 g • Protein: 27.1 g • Carb: 40.6 g • Fiber: 7.1 g  

-  4 oz Baked Tostitos Scoops Chips
- 2 lean turkey breasts
- 1 tsp cumin
- 1 tsp garlic powder
- 1 cup fat free, refried black been dip
- 1 1/3 cup reduced fat cheddar cheese
- 2 cups pico de gallo salsa
- 1/2 cup Greek yogourt
- 2/3 cup fresh cilantro
- salt and pepper

1. Preheat oven to 425°. Place 1 oz (about 15) chips on four oven-proof dishes or one large baking sheet.
2. Heat a large nonstick sauté pan over high heat. Add turkey.
3. Season with cumin, garlic powder, salt and pepper and sauté until cooked through, breaking up meat into small pieces with a wooden spoon. When cooked, add bean dip and mix well.
3. Spoon the turkey mixture over the chips and sprinkle the cheese on top. Bake until cheese melts (about 5 minutes).
4. Remove the nachos from the oven, top with pico de gallo, Greek yogourt, cilantro and jalepeños. Serve immediately.

Servings: 4.


9. SKINNY QUESO DIP


Size: 1/4 cup • Calories: 92.5 • Fat: 4.5 g • Protein: 6.5 g • Carb: 7 g • Fiber: 0.7 g • Sugar: 2 g

- 1 cup skim milk
- 3 tbsp cornstarch
- 1 tsp canola oil
- 1 cup minced onion
- 3 garlic cloves, minced
- 1 poblano pepper, diced
- 2 jalapeño peppers, seeded and diced
- 1/2 cup low sodium chicken broth
- 10 oz can tomatoes, diced and drained
- 1/4 cup fresh cilantro, chopped
- 1 lime
- 1/2 tsp ground cumin
- 1 tsp chili powder
- 1 3/4 cups shredded reduced fat sharp cheddar cheese
- salt and pepper

1. In a small bowl, whisk together 1/4 cup of the milk with 3 tbsp of cornstarch to create a slurry; set aside.
2. Heat a large saucepan on medium heat; when hot add oil. Add the onions, garlic, poblano and jalapeño peppers, and cook until soft (about 5-7 minutes). 
3. Season with salt, to taste.
4. Add the chicken broth and the rest of the milk. Bring to a boil and cook for about 3 minutes to reduce slightly.
5. Add the cornstarch mixture to the pan and stir; simmer for a minute until it bubbles and thickens, then reduce heat to low.
6. Add the drained tomatoes, cilantro, lime juice, chili powder, cumin, salt, and pepper. Remove from heat and add the cheese; stir until it melts completely. 
7. Serve immediately.

Servings: 2 3/4 cups.



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