Healthy Super Bowl Dip Recipes

One of the easiest and most versatile snacks you can prepare for your Super Bowl party is dip for chips, crackers or vegetables. However, many popular dip recipes are loaded with calories from sour cream, mayonnaise and other high-calorie ingredients. With these rehabbed versions of your favorite dips, you can stay within your healthy eating goals, even on the big day.

French Onion Dip
To make this dip healthier, I will use caramelized onions mixed with nonfat Greek yogurt seasoned with spices.


Ingredients
2 teaspoons olive oil
4 cups chopped onion
2 tablespoons balsamic vinegar
1 cup nonfat Greek yogurt
2 ounces low-fat spreadable cheese
1 tablespoon garlic powder

Instructions
1. Over medium heat in a large skillet, heat the olive oil. Add the onion and cook, stirring occasionally, until it starts to brown, about 6-10 minutes.

2. Add the balsamic vinegar and 1/2 cup water and scrape up the browned bits on the bottom. Continue to cook until the liquid is almost evaporated.

3. Remove from heat and set aside until cool.

4. In a large bowl, mix together yogurt, cheese and garlic powder. Add the cooled onions and mix until combined.

5. Chill until ready to serve.

Serves: 10

Nutrition Content (per serving)
58 calories, 1 g fat, 1 g saturated fat, 8 g carbohydrate, 4 g sugar, 1 g fiber, 3 g protein, 64 mg sodium

Hot Crab Dip
To reduce the calories in this crab dip, I will replace the mayonnaise with Greek yogurt and use reduced-fat cream cheese. Instead of using loads of cheese to add flavor, I will use lemon zest and red pepper flakes.

Ingredients
4 ounces Neufchatel cheese
1 cup Greek yogurt
6 ounces crabmeat
3 green onions, sliced
1 tablespoon lemon juice
Zest of 1 lemon
1/4 teaspoon red pepper flakes (or to taste)
1 teaspoon Worcestershire sauce
2 tablespoons freshly grated Parmesan cheese

Instructions
1. Preheat oven to 375 F.

2. In a 2-quart baking dish, beat cream cheese until smooth. Add the remaining ingredients, except for the cheese, and mix well.

3. Sprinkle top with Parmesan cheese.

4. Bake for 15-20 minutes or until top is lightly browned. Serve hot.

Serves: 8

Nutrition Content (per serving)
79 calories, 4 g fat, 2 g saturated fat, 2 g carbohydrate, 2 g sugar, 0 g fiber, 8 g protein, 309 mg sodium


Layered Mexican Dip
I love this dip because it is so colorful and full of flavors. Unfortunately, not all the layers are always healthy. I will replace some of the traditional high-calorie layers (refried beans, sour cream and cheese) with healthier options.

Ingredients
1 can (14 ounces) black beans, drained and rinsed
2 tablespoons taco seasoning
1 medium avocado
1 tablespoon chopped shallots
1 small jalapeno, chopped
1 tablespoon lime juice
1 cup salsa
2 cups shredded green leaf lettuce
1 large tomato chopped
3 green onions, sliced
1/4 cup black olives, sliced

Instructions
1. Prepare the bean layer by mashing the black beans and mixing them with the taco seasoning. Set aside.

2. To make the guacamole dip, mash the avocado and mix with shallots, jalapeno and lime juice.

3. Spread the bean dip in the bottom of a large, flat-bottomed bowl. Spread the avocado mixture over the bean layer.

4.Add a layer of salsa. Top with lettuce, tomatoes, green onions and black olives.

5. Chill until firm.

Serves: 10

Nutrition Content (per serving)
71 calories, 3 g fat, 0 g saturated fat, 9 g carbohydrate, 2 g sugar, 4 g fiber, 3 g protein, 217 mg sodium

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Readers, I would love to hear from you! Please send me your 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 and www.theskinnyondietitians.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 your recipe!