Simple Super Bowl Swaps

Appetizers are often the theme for Super Bowl parties, but a variety of these popular nibbles add up over the course of the afternoon. During the three-hour game, the average person could pack in enough calories to replace a full day of meals! When snacking over a long period of time like this, it's important to consider portion sizes so you don't experience a calorie overload. These bite-size swaps are perfect for portion control and they focus on increasing fiber while reducing calories so that you can try a little of everything without feeling guilty.

Bruschetta
Skip ordering out for pizza and make bruschettas. These tasty Italian appetizers are easy to make and simply delicious! Top whole wheat baguette slices with a mixture of chopped tomatoes, garlic, and fresh basil. Drizzle with a small amount of olive oil and a pinch of shredded parmesan cheese. Bake an a 350°F oven for about 15 minutes until toasted. This is a great way to control portion size and add fiber.

Jalapeno Poppers
In order to add something a little spicy to the mix, try my jalapeno poppers. These little pockets are baked, not fried, and contain just enough fire to encourage drinking water between servings. I make them by mixing an 8-ounce package of fat-free cream cheese with 1/2 cup chopped pickled jalapenos. Place about 1 tablespoon of this mixture in the middle of a 4-inch square wonton wrapper (usually found in the produce section of your grocery store near the refrigerated tofu) and fold over to make a triangle. Wet the seal with a little water in order to keep them from coming open. Place on a non-stick cookie sheet (or spray with non-stick spray) and bake at 350°F for 10-15 minutes. Turn them over and bake an additional 5 minutes more until the outsides are crisp. Serve with salsa for dipping.

Nutrition Content (per piece): 39 calories, 0 g fat, 0 g saturated fat, 6 g carbohydrates, 0 g fiber, 3 g protein, 144 mg sodium

Baked Tortilla Chips
I like to control the sodium in my chips and use more whole grains by making my own. Cut whole wheat or corn tortillas into triangles and bake them in the oven at 350°F for about 10 minutes. For some added flavor, spray with non-stick cooking spray and sprinkle a little cayenne pepper or garlic powder on them before baking.

Black Bean Dip
Swap out those high calorie creamy dips with lower calorie salsa, hummus, or my try my black bean dip for more nutrition, lower calories, and extra fiber. Serve with my homemade baked tortilla chips, sliced veggie sticks, or whole wheat crackers for a well rounded snack.

Ingredients:

• 2 teaspoons olive oil
• 1/2 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon jalapeno, minced (optional)
• 1 can (14 oz.) black beans, drained and rinsed
• 2 tablespoons lime juice
• 1/4 teaspoon ground cumin
• 2 tablespoons cilantro, chopped
• 1 tablespoon water

Instructions:

1. Sauté onions in olive oil until translucent. Add garlic and jalapeno. Cook until tender.

2. Combine with the rest of the ingredients in a food processor. Process until smooth.

Serves: 8

Nutrition Content (per 1/4 cup serving): 90 calories, 2 g fat, 0 g saturated fat, 13 g carbohydrates, 5 g fiber, 5 g protein, 5 mg sodium

For more appetizer rehabs, check out earlier posts for turkey chili, nachos, meatballs, or spinach artichoke dip.

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.