Don’t let the big game be an excuse to deflate your diet and expand your waist.Coming in behind Thanksgiving, Super Bowl Sunday is the second largest food consumption day of the year. While yelling at the TV, you can easily ingest more than 1,500 calories within a three-hour time frame! As a country, we consume around 11 million pounds of potato chips, eight million pounds of tortilla chips, and almost one billion chicken wings. A recent study coming out of Cornell University followed grocery-shopping routines of 200 or more households in New York for over seven months. The results are jaw-dropping. During the week of the Super Bowl, the amount of calories per serving one household buys adds up to more than 6,000 calories. That’s more calories than what is purchased for Thanksgiving. And the study also noted that the second unhealthiest week of the year is the one before the Super Bowl — totaling 5,500 calories per serving for each household. At that point you’re not just a die-hard fan but also a die-hard planner.You must be mind boggled by now, but it all makes sense because you’re not catching yourself as you scarf down chicken wings and beer. If your defense has been slacking in past Super Bowls, here’s a chance redeem yourself. Rally your metabolic offense with this nutritionally-packed spread.SEE ALSO:The 10-Min Super Bowl Halftime Workout
2 of 9
Garlic Shrimp Skewers
Super Bowl is usually loaded with fat, but this time it doesn’t have to be. Overlooked as a protein source, shrimp is practically fat free, all protein, and contains 25 percent of your daily total iron. The only fat contained in shrimp are the healthy fats like omega-3 fatty acids. Three ounces of shrimp is only one gram of fat, that’s less then the amount of fat in three ounces of chicken. Yes cholesterol levels in shrimp are high but they won’t make your cholesterol levels skyrocket — that’s saturated fat’s job. Replace the mini hot dogs with garlic shrimp skewers, which is simple and easy to prepare. Place the shrimp and sliced lemons on skewers, and then lay each skewer on a baking sheet, which has been sprayed with non-stick cooking spray. After, mix the oil, lemon juice, and seasonings. Next, brush the mixture onto the shrimp, and bake it in the oven at 450 degrees Fahrenheit. Cook each side for three to four minutes; shrimp generally cooks within ten minutes. This recipe is made to serve six.
What You’ll Need
1½ pounds of shrimp4 lemons, thinly slicedSalt and pepper¼ cup extra virgin olive oil¼ cup lemon juice4 cloves garlic, minced½ tsp Rosemary½ tsp thyme½ tsp sageTotals (7 pieces of shrimp): 223 calories, 13g fat, 6g carbs, 23g protein
3 of 9
Turkey Bacon Stuffed Sweet Potato Skins
Cheesy, greasy, and bacon filled potato skins make an ultimate Super Bowl snack. Within that greasy goodness, you’ll be cramming down empty calories and fat. Swap out the white potato for a sweet potato — you’ll be left with almost nothing. Sweet potatoes contain twice the amount of fiber compared to white potatoes. The high fiber content will make you feel fuller for longer. Lastly, sweet potatoes are loaded with vitamins and minerals that can prevent cardiovascular disease.To make this nutrient rich food, cut the sweet potatoes in half and boil them in water until they are tender. Once the potatoes become tender, let them cool and cook the turkey bacon. Crumble the turkey bacon into pieces, and scoop out some of the insides of each sweet potato. Then evenly layer the cheese on top of each potato, followed by the bacon bits. On a baking sheet, bake the sweet potatoes at 375 degrees Fahrenheit for 25 minutes or until gold brown. Garnish the cooked sweet potato skins with thyme. This recipe serves ten.
What You’ll Need
6 sweet potatoes8 slices turkey bacon¼ cup chopped green onion1 cup reduced fat sharp cheddar cheese1 tbsp thymeTotals (1 serving): 142 calories, 6g fat, 16g carbs, 8g protein
4 of 9
Lee Kum Kee
Healthy Hot Wings
Chicken wings and football, it’s an American love story. Wings have become a Super Bowl staple food — easily shared, cheap, and mouthwatering when paired with the right sauce and beer. Instead of ordering take-out, make your own — you won’t break a sweat. Using boneless, skinless chicken breast will save you on the calories and fat. An innovative way to cut the number on the sauce especially if you’re a ranch lover, mix one package of dry ranch dressing with non-fat sour cream.For the healthier version of chicken wings, slice boneless chicken breasts into large chunks. In a bowl combine the breadcrumbs and seasonings, and in another bowl whisk the eggs. Dip each chicken chunk into the whisked eggs and then into the breadcrumb mix. Place each chicken piece onto the baking sheet, and bake for ten minutes at 375 degrees Fahrenheit. After ten minutes, coat each chicken chunk with hot sauce, and then place the baking sheet back in the oven for 20 minutes. The recipe serves six.
What You’ll Need
2 pound boneless, skinless chicken breast, cut into chunks1 cup whole-wheat bread crumbs2 eggs1 tsp chili powder1 tsp cumin1 tsp cayenne pepper½ cup hot sauceTotals (1 serving): 160 calories, 5g fat, 8g carbs, 20g protein
5 of 9
Santa Fe Hot And Spicy Turkey Chili
Chili is perfect for a cold day outside the stadium. Using lean ground turkey will help satisfy your muscle building diet. Chef Irvine’s chili is packed with protein and has just enough fat. Top it with cheddar cheese and enjoy it as a meal or effortlessly turn it into a dip. For this recipe, heat oil in a pan and sauté the onions until they’re transparent. Then add the garlic, and sauté the garlic until it becomes golden brown. Next, stir in the sausage and ground turkey, and drain off any fat. Give the dish some flavor by seasoning it with cumin, chili powder, salt, and pepper. And if you want a bit of heat, throw in some spicy chilies or peppers. Last but not least, mix the beans in with everything. This recipe serves four.
What You’ll Need
1 tbsp vegetable oil½ large onion, chopped½ pound of turkey or chicken sausage, casing removed½ pound lean ground turkey1 tbsp garlic, chopped1 tbsp cumin1 tbsp chili powder1 tbsp salt16 oz can kidney beans16 oz diced tomatoesTotals: 350 calories, 14g fat, 31g carbs, 28g protein
6 of 9
Bison Sliders
Another one of Chef Irvine’s high-protein Super Bowl eats are his bison sliders. If you’re getting tired of consuming chicken or beef, switch it up by eating bison. The meat might become your new best friend — it’s low in fat and higher in protein compared to other meats. And if you’re one to dabble in the supps, this meat contains a lot of the nutrients you already may be taking, such as creatine. As for taste, it’s not gamey at all. If your grocery store doesn’t carry this protein rich meat, then pay a visit to your local butcher. An added bonus: this recipe can be easily made into tacos by substituting tortillas for buns.Get your game on with this recipe: arrange the slaw, mix the vinegar and wasabi together in a bowl, and then add the cabbage and onions. Let this combination marinate for 30 minutes to an hour or until the cabbage becomes soft. As for the dressing, cut the avocado in half — removing the seeds and scooping out the inside portion. Smash the avocado until it becomes smooth, and then add the Sambal, tomato, cilantro, and salt. Cover the mix until you’re ready to serve. Now for the bison, heat up the meat in a pot with the stock. After the meat has been warmed, remove it from the heat and cover it until it’s chow time. Putting it all together: make your sliders/tacos by draining the cabbage and place one tablespoon of slaw into each bun/tortilla. Next, add the bison and top it with one tablespoon of the tomato avocado dressing. The recipe serves eight.
What You’ll Need
1¼ lbs pulled or ground bison meat1 cup beef or chicken stock8 mini buns or tortillas¼ cup rice wine vinegar1 tbsp prepared wasabi1 cup white (green) cabbage, shredded½ cup red onion, peeled, quartered and thinly sliced1 avocado1 tbsp Sambal or other chili paste1 cup tomatoes, deiced¼ cup fresh cilantroSaltTotals (1 serving): 190 calories, 6g fat, 13g carbs, 25g protein
7 of 9
Baked Nacho Cheese Crusted Onion Rings
What You’ll Need
Serves 11 yellow onion1 cup flour2 eggs2 tsp water1 bag Beanitos Nacho Cheese Chips, crushed1 tsp seasoning salt
Directions
Heat oven to 350 degrees.Cut onion in large, thick rounds and place in a bowl of water.To set up your station, place the flour in 1 bowl, whisk the eggs and water in another bowl, and finally add the crushed Nacho Cheese Beanitos and the chili powder and salt to a third bowl and mix well.Line a cookie sheet with aluminum foil and spray with non-stick spray.Leave the cut onion rings in the bowl of water and one by one begin the flouring process.First, dip the ring in flour, make sure the ring is fully coated. Next, dip the ring in the egg mixture, again make sure the ring is fully coated. Lastly, dip the ring in the crushed Beanitos make sure to coat the ring with all the nacho cheesy goodness you can.Place o the cookie sheet and repeat the procces untill all rings are coated. Before placing in the oven, spray the tops of the coated rings with non-stick spray. Bake for about 10-12 minutes or until the rings are nice and crispy.Recipe from food52.com l
8 of 9
Parmesan Tortellini Bites
What You’ll Need
Serves 420 oz package of Three Bridges Rainbow Tortellini1 cup vegetable oil1 cup panko breadcrumbs1/2 cup parmesan cheese, freshly grated1 cup all-purpose flour4 large eggs, beaten1 cup marinara sauce
Directions
Bring a large pot of water to a boil. Add tortellini and cook according to instruction on package. Drain well. Heat vegetable oil in a large skillet over medium heat.In a large bowl, combine panko and parmesan then set aside.Working in batches, dredge tortellini in flour, dip into eggs then dredge in panko mixture, pressing to coat. Add tortellini to the skillet, 8 to 10 at a time, and cook until evenly godlen and crispy, about 1-2 minutes. Trasfer cooked tortellini to a paper towlel lined plate. Tip: if the oil begins to smoke, reduce heat and continue cooking.Serve with marinara sauce. Recipe from threebridges.com
9 of 9
Cheddar Queso Dip
What You’ll Need
Serves 11 pkg Daiya Cheddar Style Shreds or Daiya Medium Cheddar Style Farmhouse Block1 cup of your favorite salsa1 bag of your favorite chips
Directions
In a microwavable bowl place the Daiya cheese; cube into 4 pieces and place in the bowl. Microwave for 2 minutes. Remove from the microwave and stir the melted cheese, add the salsa to the bowl and stir. If the cheese is still no melted enough, place back into the microwave for 30 second increments, stirring each time untill the cheese and salsa are blended together to make a smooth, cheesy dip.Serve with chips.Recipe from food52.com
Coming in behind Thanksgiving, Super Bowl Sunday is the second largest food consumption day of the year. While yelling at the TV, you can easily ingest more than 1,500 calories within a three-hour time frame! As a country, we consume around 11 million pounds of potato chips, eight million pounds of tortilla chips, and almost one billion chicken wings. A recent study coming out of Cornell University followed grocery-shopping routines of 200 or more households in New York for over seven months. The results are jaw-dropping. During the week of the Super Bowl, the amount of calories per serving one household buys adds up to more than 6,000 calories. That’s more calories than what is purchased for Thanksgiving. And the study also noted that the second unhealthiest week of the year is the one before the Super Bowl — totaling 5,500 calories per serving for each household. At that point you’re not just a die-hard fan but also a die-hard planner.
You must be mind boggled by now, but it all makes sense because you’re not catching yourself as you scarf down chicken wings and beer. If your defense has been slacking in past Super Bowls, here’s a chance redeem yourself. Rally your metabolic offense with this nutritionally-packed spread.
Super Bowl is usually loaded with fat, but this time it doesn’t have to be. Overlooked as a protein source, shrimp is practically fat free, all protein, and contains 25 percent of your daily total iron. The only fat contained in shrimp are the healthy fats like omega-3 fatty acids. Three ounces of shrimp is only one gram of fat, that’s less then the amount of fat in three ounces of chicken. Yes cholesterol levels in shrimp are high but they won’t make your cholesterol levels skyrocket — that’s saturated fat’s job. Replace the mini hot dogs with garlic shrimp skewers, which is simple and easy to prepare. Place the shrimp and sliced lemons on skewers, and then lay each skewer on a baking sheet, which has been sprayed with non-stick cooking spray. After, mix the oil, lemon juice, and seasonings. Next, brush the mixture onto the shrimp, and bake it in the oven at 450 degrees Fahrenheit. Cook each side for three to four minutes; shrimp generally cooks within ten minutes. This recipe is made to serve six.
What You’ll Need
1½ pounds of shrimp
4 lemons, thinly sliced
Salt and pepper
¼ cup extra virgin olive oil
¼ cup lemon juice
4 cloves garlic, minced
½ tsp Rosemary
½ tsp thyme
½ tsp sage
Totals (7 pieces of shrimp): 223 calories, 13g fat, 6g carbs, 23g protein
Turkey Bacon Stuffed Sweet Potato Skins
Cheesy, greasy, and bacon filled potato skins make an ultimate Super Bowl snack. Within that greasy goodness, you’ll be cramming down empty calories and fat. Swap out the white potato for a sweet potato — you’ll be left with almost nothing. Sweet potatoes contain twice the amount of fiber compared to white potatoes. The high fiber content will make you feel fuller for longer. Lastly, sweet potatoes are loaded with vitamins and minerals that can prevent cardiovascular disease.
To make this nutrient rich food, cut the sweet potatoes in half and boil them in water until they are tender. Once the potatoes become tender, let them cool and cook the turkey bacon. Crumble the turkey bacon into pieces, and scoop out some of the insides of each sweet potato. Then evenly layer the cheese on top of each potato, followed by the bacon bits. On a baking sheet, bake the sweet potatoes at 375 degrees Fahrenheit for 25 minutes or until gold brown. Garnish the cooked sweet potato skins with thyme. This recipe serves ten.
Chicken wings and football, it’s an American love story. Wings have become a Super Bowl staple food — easily shared, cheap, and mouthwatering when paired with the right sauce and beer. Instead of ordering take-out, make your own — you won’t break a sweat. Using boneless, skinless chicken breast will save you on the calories and fat. An innovative way to cut the number on the sauce especially if you’re a ranch lover, mix one package of dry ranch dressing with non-fat sour cream.
For the healthier version of chicken wings, slice boneless chicken breasts into large chunks. In a bowl combine the breadcrumbs and seasonings, and in another bowl whisk the eggs. Dip each chicken chunk into the whisked eggs and then into the breadcrumb mix. Place each chicken piece onto the baking sheet, and bake for ten minutes at 375 degrees Fahrenheit. After ten minutes, coat each chicken chunk with hot sauce, and then place the baking sheet back in the oven for 20 minutes. The recipe serves six.
What You’ll Need
2 pound boneless, skinless chicken breast, cut into chunks
Chili is perfect for a cold day outside the stadium. Using lean ground turkey will help satisfy your muscle building diet. Chef Irvine’s chili is packed with protein and has just enough fat. Top it with cheddar cheese and enjoy it as a meal or effortlessly turn it into a dip. For this recipe, heat oil in a pan and sauté the onions until they’re transparent. Then add the garlic, and sauté the garlic until it becomes golden brown. Next, stir in the sausage and ground turkey, and drain off any fat. Give the dish some flavor by seasoning it with cumin, chili powder, salt, and pepper. And if you want a bit of heat, throw in some spicy chilies or peppers. Last but not least, mix the beans in with everything. This recipe serves four.
What You’ll Need
1 tbsp vegetable oil
½ large onion, chopped
½ pound of turkey or chicken sausage, casing removed
½ pound lean ground turkey
1 tbsp garlic, chopped
1 tbsp cumin
1 tbsp chili powder
1 tbsp salt
16 oz can kidney beans
16 oz diced tomatoes
Totals: 350 calories, 14g fat, 31g carbs, 28g protein
Bison Sliders
Another one of Chef Irvine’s high-protein Super Bowl eats are his bison sliders. If you’re getting tired of consuming chicken or beef, switch it up by eating bison. The meat might become your new best friend — it’s low in fat and higher in protein compared to other meats. And if you’re one to dabble in the supps, this meat contains a lot of the nutrients you already may be taking, such as creatine. As for taste, it’s not gamey at all. If your grocery store doesn’t carry this protein rich meat, then pay a visit to your local butcher. An added bonus: this recipe can be easily made into tacos by substituting tortillas for buns.
Get your game on with this recipe: arrange the slaw, mix the vinegar and wasabi together in a bowl, and then add the cabbage and onions. Let this combination marinate for 30 minutes to an hour or until the cabbage becomes soft. As for the dressing, cut the avocado in half — removing the seeds and scooping out the inside portion. Smash the avocado until it becomes smooth, and then add the Sambal, tomato, cilantro, and salt. Cover the mix until you’re ready to serve. Now for the bison, heat up the meat in a pot with the stock. After the meat has been warmed, remove it from the heat and cover it until it’s chow time. Putting it all together: make your sliders/tacos by draining the cabbage and place one tablespoon of slaw into each bun/tortilla. Next, add the bison and top it with one tablespoon of the tomato avocado dressing. The recipe serves eight.
What You’ll Need
1¼ lbs pulled or ground bison meat
1 cup beef or chicken stock
8 mini buns or tortillas
¼ cup rice wine vinegar
1 tbsp prepared wasabi
1 cup white (green) cabbage, shredded
½ cup red onion, peeled, quartered and thinly sliced
Cut onion in large, thick rounds and place in a bowl of water.
To set up your station, place the flour in 1 bowl, whisk the eggs and water in another bowl, and finally add the crushed Nacho Cheese Beanitos and the chili powder and salt to a third bowl and mix well.
Line a cookie sheet with aluminum foil and spray with non-stick spray.
Leave the cut onion rings in the bowl of water and one by one begin the flouring process.
First, dip the ring in flour, make sure the ring is fully coated.
Next, dip the ring in the egg mixture, again make sure the ring is fully coated.
Lastly, dip the ring in the crushed Beanitos make sure to coat the ring with all the nacho cheesy goodness you can.
Place o the cookie sheet and repeat the procces untill all rings are coated. Before placing in the oven, spray the tops of the coated rings with non-stick spray.
Bake for about 10-12 minutes or until the rings are nice and crispy.
Bring a large pot of water to a boil. Add tortellini and cook according to instruction on package. Drain well.
Heat vegetable oil in a large skillet over medium heat.
In a large bowl, combine panko and parmesan then set aside.
Working in batches, dredge tortellini in flour, dip into eggs then dredge in panko mixture, pressing to coat.
Add tortellini to the skillet, 8 to 10 at a time, and cook until evenly godlen and crispy, about 1-2 minutes. Trasfer cooked tortellini to a paper towlel lined plate. Tip: if the oil begins to smoke, reduce heat and continue cooking.
1 pkg Daiya Cheddar Style Shreds or Daiya Medium Cheddar Style Farmhouse Block
1 cup of your favorite salsa
1 bag of your favorite chips
Directions
In a microwavable bowl place the Daiya cheese; cube into 4 pieces and place in the bowl. Microwave for 2 minutes.
Remove from the microwave and stir the melted cheese, add the salsa to the bowl and stir. If the cheese is still no melted enough, place back into the microwave for 30 second increments, stirring each time untill the cheese and salsa are blended together to make a smooth, cheesy dip.
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