Eating healthy can be a challenge during a football game, but when the Patriots and Broncos battle for a trip to the AFC championship game, it is possible to enjoy some healthier alternatives to the conventional fried foods and fatty dips.
Jenny Shea, the registered dietician at Shaw’s Supermarket, has four recipes that will let football fans enjoy the Tom Brady–Tim Tebow duel while eating food that is both healthy and delicious.
BBQ Pulled Chicken
Serves: 6
Ingredients
1 1/2 lb boneless chicken breast or tenders
3 medium Vidalia onion, thinly sliced
2 tablespoons chopped garlic
3/4 cup barbecue sauce
1 tablespoon Sriracha (Thai hot sauce)
2 tablespoons ketchup
1/2 can beer (use your favorite)
6-8 whole wheat buns
2 cups ready-made coleslaw
Directions: Combine all ingredients in a standard-size crock pot. Set to high, let cook for 1 hour. Set to low and cook an additional 4 hours. Shred chicken with 2 forks. Serve on whole wheat buns with a dollop of coleslaw.
Nutritional Information:
Serving Size 1/6th of recipe, including 1 bun and 1 tablespoon cole slaw
Calories: 430
Fat: 6.7g
Saturated Fat 1.8
Sodium: 778mg
Carbohydrates: 50.4g
Fiber: 5.8g
Protein: 37.8g
Quarterback Chip and 7-Layer Dip
Prep Time: 15 minutes
Serves: 10
Ingredients
1 15 oz. can black beans, rinsed and drained
1 avocado, peeled, pitted and diced
2 jalapeno peppers, seeded and diced
1 cup low fat Greek yogurt
1 cup salsa, chunky
1 cup reduced fat Mexican cheese mix
1/2 cup of black olives, sliced
1/4 cup green onions, sliced
2 cups shredded lettuce
Directions: Place lettuce on the bottom of a clear truffle dish or serving platter. Layer the black beans on top of the lettuce and then layer the yogurt on top of the beans. Spread the jalepenos over the yogurt. Spread salsa over the yogurt, followed by the chopped avocado. Sprinkle with cheese, black olives and green onions. Serve with cut veggies, whole grain pita chips or blue corn tortilla chips.
Nutritional Information:
Serving Size: 1/10th of recipe
Calories: 139
Fat: 6.5g
Saturated Fat: 2g
Sodium 346 mg
Carbohydrates: 14.2g
Fiber: 6g
Protein: 8.7g
Warm Crab Dip
Time: 25 minutes
Serves: 24
Ingredients
16 ounces fresh lump crabmeat
8 ounces light cream cheese, softened
8 ounces light sour cream
2 tablespoons lemon juice
1 tablespoon horseradish
2 teaspoons Worcestershire sauce
1 pinch cayenne pepper
1/2 teaspoon Old Bay seasoning
Directions: Preheat oven to 350°F. Coat gratin dish or deep-dish pie plate with nonstick cooking spray. Stir cream cheese in medium bowl until smooth. Blend in sour cream, lemon juice, horseradish, cayenne pepper and Old Bay seasoning. Fold in crabmeat. Spoon into baking dish. Bake until bubbly, about 20 minutes. Serve with pita chips.
Nutritional Information:
Serving Size: 1/24 of recipe
Calories: 57
Fat: 3.3g
Saturated Fat: 1.9g
Sodium: 93.6mg
Carbohydrates: 1.4g
Fiber: 0g
Protein: 5.2g
Guacamole
Prep Time: 15 minutes
Amount: 3 1/2 cups
Serves: 14
Ingredients
4 ripe avocados
1/2 cup organic low fat plain yogurt
1/2 cup organic medium salsa
1/2 cup diced onion
2 tablespoons fresh squeezed lime juice
1 tablespoon minced garlic
1 teaspoon freshly ground natural sea salt
Tortilla chips
Directions: Remove peel and pit from avocados. Chop avocados. In medium mixing bowl, combine chopped avocados with remaining ingredients. Using a potato masher, mash all ingredients to desired consistency. Serve immediately with tortilla chips, or cover with plastic wrap, being sure that wrap is in direct contact with guacamole to avoid browning.
Nutritional Information:
Serving Size: ¼ cup
Calories: 110
Fat: 8g
Saturated Fat: 1g
Sodium: 220mg
Carbohydrates: 7g
Fiber: 1g
Protein: 0.8g
