Super Bowl Recipe Rehab: Buffalo Chicken Wings, Potato Skins and Blue Cheese DipPosted on Feb 4th 2010 1:00PM by Tanya Zuckerbrot
Half the fun of Super Bowl is the Super Bowl party. Whether you're entertaining for the big game or headed to a friend's house, chances are there's going to be some game time decisions about food.
Instead of just grabbing processed, high-fat foods from a store, you can make Super Bowl favorites with all the flavor, but far less calories. When you have control of the ingredients, it's easier to direct the fat and sodium content of your favorite dishes. Instead of ordering out this year, try my rehab of some of these Super Bowl classics.
Buffalo Chicken Wings
Buffalo chicken wings are a favorite appetizer for Super Bowl parties -- so much so that last year they were worried the supermarkets would run out of chicken wings because of such high demand. Since the wings of the chicken contain a minimal amount of meat and are mostly skin and bones, I will replace them with chicken breast strips threaded on skewers and baked in a spicy buffalo sauce to keep them finger friendly while maximizing the protein and nutrition.
- 2 pounds chicken breast, sliced into thin strips
- 3 tablespoons hot pepper sauce
- 2 tablespoons white vinegar
- 1 tablespoon corn starch
- 2 teaspoons paprika
- 1/4 teaspoon cayenne pepper
1. Pour all the ingredients but the chicken in a small pot and heat on the stove top until thickened.
2. Tenderize the chicken with a fork in order for the sauce to sink further into the meat. Then thread the chicken onto skewers (if using wooden skewers make sure to soak them in water first, so they will not burn).
3. Brush the chicken with the thickened buffalo sauce. Place in a casserole dish and bake for 15 minutes at 350 degrees F. Brush the hot chicken with the remaining sauce. Turn and bake for another 5 - 10 minutes until the chicken is done.
Since the skin of the potatoes is where most of the fiber is, the basis of this dish is very healthy. It's the addition of bacon, cheese, and sour cream dip that packs on the calories and turns this dish into something to avoid. By changing the toppings, it doesn't have to be this way. Simply spray the skins with a little olive oil, season them with cayenne pepper and a dash of salt and bake them until they are brown. Instead of bacon, I will use smoked salmon to add a little more flavor. Serve with my creamy blue cheese dip to complete the dish.
- 3 medium potatoes, baked
- Olive oil spray
- Dash cayenne pepper
- Dash salt
- 4 ounces smoked salmon
1. Scrub potatoes, prick with a fork and bake at 400 degrees F for 40-45 minutes until tender.
2. When cool, slice each potato in half lengthwise and scoop out the inside leaving about a quarter-inch inch shell left.
3. Spray the inside of the potatoes with olive oil and then sprinkle with the salt and pepper.
4. Chop the salmon and top the potatoes with it.
5. Bake about 10 minutes more until the potato begins to brown.
Nutrition Content (per serving): 81 calories, 1 g fat, 0 g saturated fat, 13 g carbohydrates, 2 g fiber, 5 g protein, 249 mg sodium
Blue Cheese Dip
This is a great dip pared with the buffalo chicken wings or potato skins listed above. Blue cheese is a good strong flavored cheese where a little goes a long way. It's the creamy sauce of traditional blue cheese dips that is high in calories and saturated fat. I will make this dip with Greek yogurt, blue cheese crumbles, broccoli, and chives to lighten it up.
1 cup fat-free Greek yogurt
2 oz. blue cheese crumbled (about a quarter cup)
1 clove crushed garlic
4 tablespoons chopped fresh chives
1/2 cup chopped broccoli florets
1/4 tsp celery salt
1. Combine all ingredients in a medium bowl. Mix together and serve!
Nutrition Content (per 1/4 cup serving): 56 calories, 3 g fat, 2 g saturated fat, 2 g carbohydrates, 0 g fiber, 6 g protein, 243 mg sodium
Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.