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FitYaf's healthy Superbowl snacks

1/31/2014

2 Comments

 
Sometimes it's really easy to stuff your face and eat a lot of junk when you're at a party.  Try one of these healthy and tasty snacks for your Superbowl party!  Thank you Beachbody for sharing these snack recipes.
FitYaf's healthy Superbowl snacks

Classic Hummus

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None.
Yield: 10 servings, about 2 Tbsp. each

Ingredients:
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1/3 cup tahini paste
1 Tbsp. extra-virgin olive oil
¼ cup fresh lemon juice
3 cloves garlic, coarsely chopped
Sea salt and ground black pepper (to taste; optional)
¼ tsp. ground cumin (to taste; optional)
Water (optional)
FitYaf's healthy Superbowl snacks
Preparation:
1. Place chickpeas, tahini, oil, lemon juice, and garlic in food processor; pulse until blended.
2. Season with salt, pepper, and cumin if desired.
3. If mixture is too thick, add a small amount of water.


Tip: Feel free to experiment by adding different flavors. Extra garlic, chili peppers, grilled tomatoes, grilled veggies, and artichoke hearts all make healthy and delicious variations.
Nutritional Information (per serving):
Calories: 104
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 112 mg
Carbohydrate: 10 g
Fiber: 1 g
Sugar: 0 g
Protein: 4 g

Spinach Dip

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
10 oz. fresh baby spinach (about 6 cups), steamed until wilted
1½ cups nonfat plain Greek yogurt, drained
3 cloves garlic, finely chopped
¼ cup finely chopped green onions
1 Tbsp. fresh lemon juice
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Place spinach in colander; drain of all excess water.
2. Finely chop spinach; place in a medium bowl.
3. Add yogurt, garlic, green onions, and lemon juice; mix well.
4. Season with salt and pepper if desired.
5. Refrigerate until ready to serve.

FitYaf's healthy Superbowl snacks
Nutritional Information (per serving):
Calories: 193
Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 5 mg
Sodium: 205 mg
Carbohydrate: 29 g
Fiber: 8 g
Sugar: 16 g
Protein: 18 g

Chicken Satay with Peanut Dipping Sauce

Total Time: 2 hrs. 21 min.
Prep Time: 15 min.
Cooking Time: 6 min.
Yield: 8 servings, 2 skewers and 2 Tbsp. dipping sauce

Ingredients for Chicken Satay:
3 shallots, finely chopped
6 cloves garlic, finely chopped
½ cup canned lite coconut milk
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
3 fresh cilantro sprigs, chopped
¼ tsp. ground cumin
¼ tsp. ground turmeric
2 lbs. raw chicken breast, 

FitYaf's healthy Superbowl snacks
Ingredients for Peanut Dipping Sauce:
2-3 Tbsp. hot water
½ cup chunky peanut butter
3 Tbsp. fresh lime juice
1 Tbsp. raw honey
2 Tbsp. reduced-sodium soy sauce
½ tsp. chili sauce

Preparation for Peanut Dipping Sauce:
1. Place water, peanut butter, lime juice, honey, soy sauce, and chili sauce in a small bowl; whisk to blend.
2. Serve 2 skewers with 2 Tbsp. dipping sauce
Preparation for Chicken Satay:
1. Soak 16 wooden skewers in water.
2. Place shallots, garlic, coconut milk, lime juice, honey, cilantro, cumin, and turmeric in blender; cover. Blend until smooth.
3. Place chicken is a glass dish. Top with marinade; mix well to blend. Marinate, covered, in refrigerator for 2 hours.
4. Preheat grill or broiler on high.
5. Place 2 to 3 pieces of chicken on each skewer.
6. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes, or until chicken is no longer pink in the middle, and juices run clear.

Nutritional Information (per serving):
Calories: 253
Fat: 12 g
Saturated Fat: 3 g
Cholesterol: 67 mg
Sodium: 581 mg
Carbohydrate: 11 g
Fiber: 2 g
Sugar: 6 g
Protein: 27 g

Teriyaki Salmon Bites

Total Time: 1 hour 15 min.
Prep Time: 10 min.
Cooking Time: 5 min.
Yield: 6 servings

Ingredients:
¼ cup reduced sodium soy sauce
2 Tbsp. water
1 thin slice fresh ginger, finely chopped
1 clove garlic, finely chopped
1 Tbsp. raw honey
1 lb. raw salmon, cut into 1-inch cubes
1 Tbsp. coconut oil
1 tsp. sesame seeds
1 green onion, thinly sliced (for garnish; optional)

FitYaf's healthy Superbowl snacks
Preparation:
1. Combine soy sauce, water, ginger, garlic, and honey in a medium bowl; whisk to blend.
2. Add salmon; toss gently to coat. Refrigerate, covered, for at least 1 hour.
3. Heat oil in a medium saucepan over medium heat.
4. Place salmon in an even layer in saucepan; cook for 2 minutes, turn each salmon cube, cook for an additional 1 to 2 minutes, or until salmon flakes easily when tested with a fork.
5. Place salmon on a serving plate. Sprinkle with sesame seeds and green onion (if desired). Place a toothpick in each piece of salmon.
Nutritional Information (per serving):
Calories: 147
Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 42 mg
Sodium: 387 mg
Carbohydrate: 4 g
Fiber: 0 g
Sugar: 3 g
Protein: 16 g

Mini Denver Quiches

Total Time: 30 min.
Prep Time: 10 min.
Cooking Time: 20 min.
Yield: 12 servings

Ingredients:
6 large eggs
1½ cup nonfat milk
Sea salt and ground black pepper (to taste; optional)
Non-stick cooking spray
½ medium onion, chopped
½ medium green bell pepper, chopped
½ medium red bell pepper, chopped
2 oz. low-sodium, nitrite-free lean ham, chopped
2 oz. cheddar cheese, grated

FitYaf's healthy Superbowl snacks
Preparation:
1. Heat oven to 375° F.
2. Combine eggs and milk in a medium bowl. Season with salt and pepper if desired; whisk to blend. Set aside.
3. Lightly coat a twelve cup muffin tin with spray.
4. Evenly place onion, bell peppers, ham, and cheese into muffin cups.
5. Evenly pour egg mixture over onion mixture in cups.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of quiche comes out clean.
Nutritional Information (per serving):
Calories: 73
Fat: 4 g
Saturated Fat: 2 g
Cholesterol: 101 mg
Sodium: 140 mg
Carbohydrate: 3 g
Fiber: 0 g
Sugar: 2 g
Protein: 6 g

Buffalo Chicken Tenders with Blue Cheese Dip

Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings


Ingredients:
4 Tbsp. hot pepper sauce (like Frank's®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

FitYaf's healthy Superbowl snacks
Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes. 3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Nutritional Information (per serving):
Calories: 158
Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 74 mg
Sodium: 666 mg
Carbohydrate: 3 g
Fiber: 1 g
Sugar: 2 g
Protein: 26 g

Chili Sweet Potato Batons

Total Time: 45 min.
Prep Time: 5 min.
Cooking Time: 40 min.
Yield: 3 servings


Ingredients:
2 large yams, peeled, cut into ½-inch thick lengthwise batons
2 Tbsp. extra-virgin olive oil
1 Tbsp. chili powder 
Sea salt (to taste; optional)

FitYaf's healthy Superbowl snacks
Preparation:
1. Heat oven to 400° F.
2. Place sweet potatoes in a large bowl. Drizzle with oil; toss gently to coat.
3. Season with chili powder and salt; toss gently to coat.
4. Spread potatoes in a single layer on a baking sheet lined with parchment paper.
5. Bake for 20 to 30 minutes, turning once, until brown and tender.
6. Cool for 5 minutes before serving.
Nutritional Information (per serving):
Calories: 135
Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 184 mg
Carbohydrate: 19 g
Fiber: 3 g
Sugar: 4 g
Protein: 2 g

French Onion Dip

Total Time: 3 hours 35 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 7 servings, about 3 Tbsp. each

Ingredients:
1 Tbsp. olive oil
2 medium onions, chopped
¼ cup low-sodium organic beef broth
1 Tbsp. Worcestershire sauce
¼ tsp. garlic powder
Sea salt and ground black pepper (to taste; optional)
1 cup nonfat plain Greek yogurt

Preparation:
1. Heat oil in medium saucepan over very low heat.
2. Add onions; cook, stirring frequently, for about 20 minutes, or until onions are soft and golden brown.
3. Add broth, Worcestershire sauce, and garlic powder. Season with salt and pepper if desired; cook, over medium heat, stirring frequently, for about 5 minutes, or until broth has evaporated. Remove from heat. Let onion mixture cool completely.

4. Combine onion mixture and yogurt in a medium bowl; mix well.
5. Chill, covered, for 1 hour (or overnight).
6. Serve with raw vegetables for dipping.
 
FitYaf's healthy Superbowl snacks
Nutritional Information (per serving):
Calories: 50
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 2 mg
Sodium: 97 mg
Carbohydrate: 5 g
Fiber: 1 g
Sugar: 3 g
Protein: 4 g

Guacamole

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, ¼ cup each

Ingredients:
4 ripe medium avocados, peeled, seeds removed, mashed
1 medium tomato, seeds removed, finely chopped
½ sweet white onion, finely chopped
2 medium chiles (like jalapeno, Serrano, or Anaheim), seeds and veins removed, finely chopped (optional)
¼ cup chopped cilantro
2 Tbsp. fresh lime juice
½ tsp. ground cumin
Sea salt and ground white pepper (to taste; optional)
Hot pepper sauce (like Tabasco®) (to taste; optional)
FitYaf's healthy Superbowl snacks
Preparation:
1. Combine avocados, tomato, onion, chiles (if desired), cilantro, lime juice, and cumin in a large bowl; mix well. Mixture may be slightly chunky.
2. Season with salt, pepper, and hot sauce if desired.
3. Serve with fresh carrots sticks, jicama sticks, or baked tortilla chips.
Nutritional Information (per serving):
Calories: 139
Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 37 mg
Carbohydrate: 9 g
Fiber: 6 g
Sugar: 2 g
Protein: 2 g

Yolkless Deviled Eggs

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 6 servings, 4 egg halves each

Ingredients:
1 cup nonfat cottage cheese
1 green onion, finely chopped
2 Tbsp. Dijon mustard
2 cloves garlic, finely chopped
½ tsp. curry powder
12 large hard-boiled eggs, peeled, cut in half length-wise, yolks discarded
Paprika (to taste; optional)
Ground black pepper (to taste; optional)
FitYaf's healthy Superbowl snacks
Preparation:
1. Place cottage cheese, onion, mustard, garlic, and curry powder in a blender or food processor; cover. Blend until smooth.
2. Spoon cottage cheese mixture into egg halves; sprinkle with paprika and pepper if desired.
Nutritional Information (per serving):
Calories: 59
Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 2 mg
Sodium: 310 mg
Carbohydrate: 4 g
Fiber: 0 g
Sugar: 1 g
Protein: 10 g
Where will you be watching the Superbowl?  What will you be snacking on?
2 Comments
The Food Hunter link
1/30/2014 11:25:16 pm

These are great healthy options!

Reply
Jenna link
1/31/2014 08:01:27 am

So many yummy things, no idea what I should try first! Thank you for sharing! We will be home watching the game and snacking on home made chicken wings.

Reply



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    Jillian [FitYaf]

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