January 11, 2017
Better-For-You Tailgating Recipes to Satisfy Your Cravings
It’s almost time for the big game – have you planned out your menu yet? Keep up with your New Year’s Resolutions while still indulging in game day grub with our better for you recipes!
Cauliflower Buffalo Wings
Prep time: 15 minutes | Cook time: 25 minutes | Makes 3/4 cup dip; 4 servings
Blue cheese dip:
- ½ cup crumbled blue cheese
- 1 (6-oz.) container nonfat plain Greek yogurt
- 1 tsp. fresh lemon juice
- 1/2 tsp. garlic powder
- ½ cup all-purpose flour
- 1 tsp. garlic powder
- 4 cups cauliflower florets
- 1/3 to 1/2 cup hot sauce
- 2 tsp. butter, melted
Accompaniments: Carrots, celery sticks
- Preheat oven to 450°F. Coat a large baking sheet with nonstick cooking spray. Set aside.
- For the blue cheese dip: In a small bowl combine blue cheese, yogurt, lemon juice and garlic powder. Season with salt to taste. Cover with plastic wrap, and refrigerate until ready to serve.
- In a small bowl whisk together ½ cup water, plus flour and garlic powder. Coat cauliflower evenly with flour mixture, and place on prepared baking sheet. Bake 20 minutes, tossing occasionally.
- Meanwhile, in a small bowl combine hot sauce and butter. Remove cauliflower from oven, and pour hot sauce mixture evenly over cauliflower; toss to coat. Bake 5 minutes more. Serve cauliflower with blue cheese dip, carrots and celery sticks.
For the blue cheese dip: 70 calories, 4g fat, 2.5g saturated fat, 15mg cholesterol, 210mg sodium, 2g carbohydrate, 0g fiber, 7g protein
For the cauliflower: 100 calories, 2.5g fat, 1.5g saturated fat, 5mg cholesterol, 390mg sodium, 18g carbohydrate, 3g fiber, 4g protein
Everything Soft Pretzels
Prep time: 20 minutes | Cook time: 20 minutes | Inactive Time: 35 minutes | Makes 8 pretzels
- 2 tbsp. sugar
- 1 (.75-oz.) pkg. rapid-rise yeast
- 1¼ cups whole-wheat flour
- 2¾ cups all-purpose flour
- 1 tbsp. olive oil
- 1 tsp. poppy seeds
- 1 tsp. sesame seeds
- 1 tsp. dried chopped onions or onion flakes
- Coarse salt
- 1 tbsp. baking soda
- 1 egg, beaten
- Preheat oven to 400°F. Line two baking sheets with parchment paper.
- In a mixing bowl combine 1½ cups warm water (110°F), plus sugar and yeast. Let stand 5 minutes. Stir in flours. Remove from bowl, and on a lightly floured clean work surface, knead dough 5 minutes. Form into a ball, and rub with oil. Return dough to mixing bowl, cover, and let stand 30 minutes in a warm place.
- Meanwhile, in a small bowl combine poppy seeds, sesame seeds, onions, and salt to taste. In a shallow bowl combine 1 cup of water, plus baking soda. On a lightly floured clean work surface, divide the dough into 8 equal pieces. Roll out each piece of dough into a rope about 20 inches long.
- To form the pretzels, make a U-shape with the rope; holding the ends of the rope, cross them over each other, and press onto the bottom of the U.
- Dip pretzels into baking soda mixture, and place on prepared baking sheets. Repeat process with remaining dough.
- Brush the top of each pretzel with beaten egg, and sprinkle evenly with everything bagel topping. Bake 20 minutes or until golden
brown. Serve warm.
1 pretzel: 270 calories, 3.5g fat, 0.5g saturated fat, 25mg cholesterol, 170mg sodium, 51g carbohydrate, 4g fiber, 9g protein
Cook’s tip: For a spicy mustard sauce, in a medium bowl combine 3 tablespoons minced onion, 2 tablespoons Dijon mustard, 1 tablespoon yellow mustard, 3 tablespoons light mayonnaise, ¼ teaspoon paprika, ½ teaspoon garlic powder, ¼ teaspoon cayenne and 1 tablespoon honey. Season with salt and pepper to taste
Lighter Cincinnati Chili
Prep time: 10 minutes | Cook time 40 minutes | Serves 6 (1 cup chili & 1 cup spaghetti per serving)
- 1 lb. 93% lean ground beef
- 1 large white onion, chopped
- 3 garlic cloves, minced
- 1 tsp. ground cinnamon
- 1 tsp. ground allspice
- 1 tsp. ground cloves
- 1 tsp. cayenne
- 1 tsp. chili powder
- 1 tbsp. dried oregano
- 1 (14.5-oz.) can Hunt’s® Diced Tomatoes, drained
- 1 (16-oz.) can reduced-sodium kidney beans, rinsed and drained
- ½ cup reduced-sodium beef broth
- ½ (16-oz.) pkg. whole-wheat spaghetti
- ¼ cup chopped dark chocolate (1.75 oz.)
- Shredded reduced-fat Cheddar
- cheese and chopped white onion (optional)
- Heat a Dutch oven over medium-high heat. Add ground beef, onion and garlic; cook and stir until beef is browned and vegetables are tender.
- Drain fat. Stir in cinnamon, allspice, cloves, cayenne, chili powder, oregano, and salt and pepper to taste. Add tomatoes, beans and broth; bring to boiling. Cover, reduce heat, and simmer 20 minutes, stirring occasionally.
- Meanwhile, cook pasta according to package directions. Drain; set aside.
- Remove Dutch oven from heat; stir in chocolate. To serve, place 1 cup of spaghetti in each of six bowls. Top each with 1 cup of chili, and Cheddar and onions (if desired).
Per serving: 400 calories, 10g fat, 4.5g saturated fat, 50mg cholesterol, 320mg sodium, 52g carbohydrate, 10g fiber, 26g protein
Carrot Cashew “Queso”
Prep time: 15 minutes | Cook time 12 minutes | Serves 10 (3 tablespoons per serving)
- 1 cup unsalted raw cashews
- 1 tsp. olive oil
- 3 large carrots, peeled and finely chopped
- 4 garlic cloves
- ¼ cup nutritional yeast
- 1 to 2 tsp. adobo sauce from canned chipotle peppers*
- ¼ red onion, minced
- 1 medium tomato, seeded and chopped
- 1 jalapeño pepper, seeded and minced*
- 1 handful fresh cilantro, chopped
- Pita or tortilla chips for serving
1. Place cashews in a microwave-safe bowl. Fill with enough water to cover cashews. Microwave on HIGH 3 minutes. (Water should be boiling.) Drain cashews, and set aside to cool.
2. Meanwhile, in a skillet heat oil over medium heat. Add carrots, and sauté 5 to 6 minutes or until softened. Transfer carrots to a food processor. Add garlic, nutritional yeast, adobo sauce, cashews and 1¼ cups water; process until smooth.
3. For the salsa, in a small bowl combine onion, tomato, jalapeño and cilantro.
4. Transfer queso to a clean skillet; cook over medium heat just until heated through. Transfer queso to a serving bowl, top with salsa, and serve with pita or tortilla chips.
Per serving: 110 calories, 7g fat, 1.5g saturated fat, 0mg cholesterol, 30mg sodium, 9g carbohydrate, 2g fiber, 4g protein
Loaded Apple Nachos
Prep time: 20 minutes | Cook time: 5 minutes | Serves 8
- 1 (5.3-oz.) container nonfat vanilla Greek yogurt
- 1 tsp. honey
- ½ tsp. lemon zest
- ½ cup packed brown sugar
- ¼ cup fat-free half-and-half
- 1 tbsp. butter
- 1 tsp. vanilla extract
- 2 Granny Smith apples, cored and cut into ¼-inch slices
- 2 Gala apples, cored and cut into ¼-inch slices
- ¼ cup mini chocolate chips (optional)
- ¼ cup chopped pecans (optional)
For the yogurt sauce, in a small bowl combine yogurt, honey and lemon zest. Set aside.
For the caramel sauce, in a small saucepan combine brown sugar, half-and-half and butter over medium heat. Cook,
stirring frequently, with a heatproof spatula 5 to 7 minutes or until mixture thickens. Remove from heat, and stir in vanilla.
Arrange apple slices on a large platter. Drizzle with caramel sauce and yogurt sauce. Top with chocolate chips and pecans
(if desired), and serve.
Per serving: 140 calories, 1.5g fat, 1g saturated fat, 5mg cholesterol, 20mg sodium, 31g carbohydrate, 2g fiber, 2g protein