COACH STACY'S HEALTHY U

Avoid super-sizing your waistline during the Super Bowl with some of these healthy snacks:

Broiled Buffalo Wings (from USA Weekend’s food columnist Ellie Krieger)

2 pounds chicken wings, split at the joints

¼ cup cayenne pepper sauce, preferably Frank’s Red Hot, plus more for serving

1 Tbs. Fresh lemon juice

3 Tbs. low-sodium chicken broth

3 large ribs celery, cut into sticks

1 recipe Blue Cheese Dip (below)

 Preheat the broiler.  Place the wings in a large pot and fill the pot with water to cover by about 2 inches.  Bring to a boil, then continue to boil for 10 minutes.  Drain. Meanwhile, in a small bowl, combine the cayenne pepper sauce, lemon juice and broth.  Reserve.

 Transfer the wings to a baking sheet, drizzle with the reserved sauce and toss well to coat.  Place the baking sheet under the broiler for 1 minute to heat the wings and sauce together. 

 Serve with extra hot sauce on the side, celery sticks and the Blue Cheese Dip.  Yield: 4 servings.

 Per Serving:

Calories 240

Protein 27 g

Fat 12 g ( 4 g saturated)

Cholesterol 95 mg

Fiber 1 g

Sodium 710 mg

Blue Cheese Dip

¼ cup plain Greek-style non-fat yogurt

2 Tbs. mayonnaise

1 tsp. white wine vinegar

1/3 cup crumbled blue cheese (1 ½ oz)

In a small bowl, stir together the yogurt, mayonnaise, vinegar and blue cheese.  Mash any very large chunks of blue cheese with the back of a spoon to integrate the cheese into the dip.

Make the dip up in advance and store in an airtight container in the refrigerator.  Allow to come to room temperature before serving.  Yield: 4 servings

Per Serving:

Calories 70

Carbohydrates 3 g

Protein 4 g

Fat 6 g (2 saturated)

Cholesterol 10 mg

Fiber 0 g

Sodium 210 mg

Cheesy Crab Dip (from www.familycircle.com/recipes)

8 oz reduced-fat cream cheese, softened

1/3 cup light mayonnaise

1/3 cup fat-free milk

2 Tbs. chopped fresh dill, plus more sprigs, to garnish

1 tsp. Worcestershire sauce

¼ tsp. garlic salt

½ pound imitation crabmeat, coarsely chopped

6 Tbs. grated Parmesan cheese

Fresh vegetables for dipping

Heat oven to 350 degrees.  Coat a 9-inch pie plate with nonstick cooking spray.  In a large bowl, combine cream cheese, mayonnaise, milk, dill, Worcestershire sauce and garlic salt.  Fold in imitation crabmeat.  Spoon mixture evenly into prepared pie plate.  Sprinkle Parmesan cheese evenly over top.  Bake at 350 degrees for 25-30 minutes until lightly browned.  Cool slightly.  Garnish with dill sprigs and serve with sliced vegetables.  Yield: 12 servings

Per serving:

Calories 114

Protein 6 g

Carbohydrates 5 g

Fat 8 g (4 saturated)

Cholesterol 25 g

Sodium 464 mg

 

Oven Baked Zucchini Strips (from www.food.com)

3 medium zucchini

¾ c whole wheat bread crumbs

¼ c freshly grated Parmesan cheese

1 tsp. oregano

½ tsp. fresh ground pepper

½ tsp. garlic powder

¼ tsp. salt

1 Tbs. extra virgin olive oil

Preheat oven to 450 degrees.  Spray a large baking sheet with oil cooking spray.  Cut zucchini into slices. Toss zucchini in a bowl with the olive oil.  Mix dry ingredients in a plastic bag.  Place zucchini, a handful at a time, in the plastic bag and shake to coat.  Spread coated zucchini on the baking sheet and bake 20 minutes.  Turn zucchini and bake another 15-20 minutes, or until golden brown.  Serve with your favorite dip.  Yield: 4 servings.

Spinach Artichoke Balls (from www.foodrepublic.com)

Balls:

1 pound package frozen chopped spinach, thawed and chopped finely

½ pound frozen artichokes, thawed and chopped finely

5 eggs

1 large onion, minced

4 Tbs butter, melted and cooled

1 ½ cups Parmesan cheese, grated

2 cloves garlic, minced

½ tsp. Cayenne powder

2 c. Italian-style breadcrumbs

Dill sauce:

1 c mayonnaise

1 c sour cream

¼ c dill, chopped

2 scallions, chopped

Salt and pepper to taste

Combine all sauce ingredients together in a bowl, cover and refrigerate.  Preheat oven to 350 degrees.  Squeeze excess water from spinach and put in a large mixing bowl.  Add remaining ingredients and mix well by hand.  Form mixture into 1 ½” balls either by hand or with a small ice cream scoop.  Roll them between the palms of your hand to get a uniform smooth finish.  Place balls on a parchment lined sheet pan and cook until firm to the touch, 20-25 minutes.  Serve warm with dipping sauce.