With the Super Bowl around the corner, people are preparing themselves for the premier mid-winter social event of the year. They’re buying jerseys, hats, scarves and other sports swag to show their team spirit. Football enthusiasts are reading up on the contenders to make their predictions on the winner. Gossip fans are taking bets as to whether the halftime show will be a glorious show or a disastrous train-wreck.
And then there’s you. You’ve decided to host Super Bowl Sunday at your house this year, and you want it to be epic! The top priority on your list? The edibles! And if you’re health-conscious, you probably want your guests to enjoy food that is satisfying without being a threat to their waistline. Here are three easy and healthy recipes for Super Bowl Sunday, courtesy of Women’s Health magazine, Eating Well and Cooking Light.
Black Bean Quesadillas
- 1 can (14 to 19 ounces) of unsalted black beans, drained and rinsed
- 1 teaspoon of dried onion flakes
- 8 tortillas, 8 inches in diameter each
- 8 ounces of shredded, low-fat cheese (Monterey Jack or Colby are best)
- 1 cup of salsa
- 1 cup of fat-free sour cream
- cooking spray
Cook the beans with the onion flakes in a saucepan over low heat until they’re warm. Mash it all up with a spoon and keep warm over low heat. Next, coat a skillet with cooking spray and set over medium heat. Place one tortilla on the skillet and sprinkle a quarter of a cup of cheese on it. Once the cheese melts, add one quarter of the bean paste, then sprinkle with another quarter of a cup of cheese. Place another tortilla on top and flip the quesadilla over on the skillet to melt the other side. Serve with salsa or sour cream as desired.
Boneless Buffalo Wings
Ingredients for wings
- 2 pounds of chicken tenders
- 3 tablespoons of nonfat buttermilk
- 3 tablespoons of hot sauce, divided
- 3 tablespoons of distilled white vinegar, divided
- 2 tablespoons of whole wheat flour
- 6 tablespoons of cornmeal
- 1/2 a teaspoon of cayenne pepper
- 2 tablespoons of canola oil, divided
Ingredients for dip
- 2/3 a cup of reduced-fat sour cream
- 2/3 a cup of crumbled blue cheese
- 1 tablespoon of distilled white vinegar
- 1/4 teaspoon of cayenne pepper
Whisk all of the ingredients for the dip together until well-mixed. Cover and refrigerate until your chicken is ready.
To prepare the chicken, mix the buttermilk, two tablespoons of hot sauce and two tablespoons of vinegar in a bowl. Add the chicken and coat well. In one shallow dish, mix the flour and corn meal, then roll the coated chicken in the flour. Cook half the chicken in a skillet with half the canola oil until the pieces are golden brown all around. Repeat with the second half of chicken and second tablespoon of oil. Combine the remainder of the hot sauce and vinegar in a small bowl, and drizzle on the chicken before serving with the dip. Pair the chicken with celery and carrot sticks for a healthy dose of fiber and vitamins.
- 2 small zucchinis, cut up into quarter-inch thick slices
- 1/4 cup of dry bread crumbs
- 1/4 cup of grated Parmesan cheese
- 1/4 teaspoon of seasoned salt
- 14 teaspoon of garlic powder
- 1/8 teaspoon of freshly ground black pepper
- 2 tablespoons of fat-free milk
- cooking spray
Preheat the oven to 425 degrees Fahrenheit. Mix the dry ingredients in a bowl, and place the milk in a separate small bowl. Dip each zucchini slice in the milk before rolling around in the bread crumb mixture. Coat a wire-oven rack with cooking spray, place the zucchini slices on top and add the rack to a baking sheet. Cook in the oven until golden brown.