Healthy Tailgating Recipes!

Healthy Tailgating Recipes!

by Clarke & Company Benefits Posted on: August 28, 2012Categories: LiveWell 24/7   

We’re on the brink of college football season, folks, just a few more days to wait. When it comes to football, you probably fall into 1 of 3 categories: elated, indifferent, or dreading it (because it’s all your significant other will talk about for the next few months), but whatever your stance, I think that we can all agree that there’s at least one fun aspect of football season: tailgating.

Tailgating snacks can range from decadent dips, cheeses, casseroles, burgers, brats, pigs in the blanket, cookies, etc – and while all this sounds great – it’s hard to combat weight gain, and health problems in general, when you’re exposed to these foods every weekend. So in response to this statement, we have collected a few healthy tailgating recipes to try out this football season. Enjoy!

1. Chile con queso

 

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1/2 cup pale ale, or other light-colored beer
• 1 1/2 cups low-fat milk, divided
• 3 tablespoons cornstarch
• 1 3/4 cups shredded sharp Cheddar, preferably orange
• 1 10-ounce can diced tomatoes with green chiles,  (see Note), drained, or 1 1/4 cups drained petite-diced tomatoes
• 2 tablespoons lime juice
• 1 teaspoon salt
• 1 teaspoon chili powder
• Cayenne pepper, to taste  (optional)
• 1/4 cup sliced scallions
• 2 tablespoons chopped fresh cilantro

 

Preparation

1. Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, 4 to 5 minutes. Add beer and cook until reduced slightly, about 1 minute. Add 1 cup milk and bring to a simmer.
2. Meanwhile, whisk the remaining 1/2 cup milk and cornstarch in a small bowl. Add to the pan and cook, stirring vigorously, until bubbling and thickened, 1 to 2 minutes. Reduce heat to low, add cheese and cook, stirring, until melted. Stir in drained tomatoes, lime juice, salt, chili powder and cayenne (if using). Serve warm, garnished with scallions and cilantro.

 

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 3 days. Slowly reheat on the stove over medium heat or on Medium in the microwave.

• Note: We like the flavor of Rotel brand diced tomatoes with green chiles the best in this dip. Choose original or mild, depending on your spice preference.

 

Nutrition

Per 1/4-cup serving:    84 calories; 5 g fat ( 3 g sat,  2 g mono);    14 mg cholesterol;     5 g carbohydrates;  4 g protein;      0 g fiber;     307 mg sodium;     36 mg potassium.

 

2. Southwestern Layered Bean Dip

 

 Ingredients

•  1 16-ounce can nonfat refried beans, preferably “spicy”
• 1 15-ounce can black beans, rinsed
• 4 scallions, sliced
• 1/2 cup prepared salsa
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 cup pickled jalapeño slices, chopped
• 1 cup shredded Monterey Jack, or Cheddar cheese
• 1/2 cup reduced-fat sour cream
• 1 1/2 cups chopped romaine lettuce
• 1 medium tomato, chopped
• 1 medium avocado, chopped
• 1/4 cup canned sliced black olives,  (optional)

 

Preparation

1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

 

Tips & Notes

• Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

 

Nutrition

Per serving:    146 calories; 7 g fat  ( 3 g sat,  3 g mono );    12 mg cholesterol;     15 g carbohydrates;           7 g protein;      5 g fiber;     288 mg sodium;     164 mg potassium.

 

 

3. Boneless Buffalo Wings

 Ingredients

 

Spicy Blue Cheese Dip

•  2/3 cup reduced-fat sour cream
• 2/3 cup crumbled blue cheese
• 1 tablespoon distilled white vinegar
• 1/4 teaspoon cayenne pepper

 

Wings & Vegetables 

• 3 tablespoons nonfat buttermilk,  (see Tip)
• 3 tablespoons hot sauce, such as Frank’s RedHot, divided
• 3 tablespoons distilled white vinegar, divided
• 2 pounds chicken tenders,  (see Ingredient Note)
• 6 tablespoons whole-wheat flour
• 6 tablespoons cornmeal
• 1/2 teaspoon cayenne pepper
• 2 tablespoons canola oil, divided
• 2 cups carrot sticks
• 2 cups celery sticks

 

Preparation

1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

 

Tips & Notes

• Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.

• Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
• Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

 

Nutrition

Per serving:    256 calories;  10 g fat (4 g sat , 4 g mono);    83 mg cholesterol;     12 g carbohydrates;           31 g protein;      2 g fiber;     353 mg sodium;     248 mg potassium.

 

If you have a healthy tailgating recipe that you’d like to share, please send it over! vgardner@clarkebenefits.com