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CalorieKing’s Super Bowl Recipe Makeovers

There’s no reason to be afraid of Super Bowl Sunday with these healthy makeovers of popular game time snacks!  If you are hosting a party or have signed up to bring a dish to a friend’s house we’ve got some great alternatives!

Here are some of our favorites…check out the entire collection here!

Avocado DipAvocado Dip

  • 1/2 large avocado, peeled and stoned (5 oz)
  • 1/2 cup part-skim ricotta cheese
  • 1 tsp tomato paste
  • 1/2 tsp ‘Lite’ or table salt
  • 3 drops hot chili sauce, or to taste
  • 1 tsp fresh ground black pepper, or to taste

Mash avocado with a fork until very smooth. Add ricotta cheese, tomato paste, salt, chili sauce and black pepper. Blend until smooth. This may be done in a food processor or blender.

CALORIES 25 cals
Kilojoules 103 kJ
Fat 1.8 g
Saturated Fat 0.6 g
Cholesterol 3 mg
Sodium 96 mg
Carbohydrates 1.3 g
Fiber 0.5 g
Total Sugars 0.2 g
Protein 1.2 g
Calcium 26.0 mg

California Avocado Roast Corn NachosCalifornia Avocado Roast Corn Nachos

1/2 medium red onion, diced

1/2 Tbsp minced garlic

2 ripe Fresh California avocados (about 8 oz each), peeled, seeded and diced *

1/2 Tbsp chopped cilantro

1/2 jalapeno, stemmed, cored and finely diced

1/4 cup roasted corn kernels

1/4 cup black beans, rinsed

1 Tbsp fresh lime juice

1 dash of salt

4 oz baked tortilla chips ***

2 Tbsp grated low fat Cotija cheese **

Sauté diced onion over medium heat until tender. Allow onion to cool. In a medium bowl, mix together cooked onion, garlic, avocado, cilantro, jalapeño, corn kernels, and black beans. Season mixture with lime juice and salt. Chill in refrigerator for one hour. Serve over baked tortilla chips, garnish with cheese and serve.

** If low-fat Cotija (Mexican) cheese is not available, can replace with regular Cotija or low-fat fresh Parmesan cheese.

*** TORTILLA CUPS (alternative to tortilla chips, as described in the original recipe): Using a 3-inch diameter circular cookie cutter, cut circles out of corn tortillas. Fill a large pot or deep fryer three-fourths with oil and place over medium-high heat. Heat oil until it reaches 350ºF. Place one tortilla round into oil. Using a 2 oz. ladle, press the tortilla into the oil so it forms a cup around the ladle. Keep tortilla round submerged until crisp. Remove and place on paper towel to eliminate excess oil. Repeat procedure with remaining tortilla rounds.

CALORIES 135 cals
Kilojoules 565 kJ
Fat 7.0 g
Saturated Fat 1.1 g
Cholesterol 0 mg
Sodium 104 mg
Carbohydrates 17.2 g
Fiber 4.1 g
Total Sugars 0.6 g
Protein 2.9 g
Calcium 27.0 mg

Chili Con Carne

2 tsp canola oil

1 onion, finely chopped

1 tsp crushed garlic

17 oz lean ground beef (90% lean)

1/4 cup tomato paste

1 can (14 oz) tomatoes, with their juice

1 tsp sugar

1/2 tsp Mexican chili powder, or to taste

1 Tbsp chopped parsley

1 can (14 oz) red kidney beans, drained

Heat oil on high in a large deep skillet. Fry onion and garlic for 1 to 2 minutes. Add beef stirring constantly until well browned. Note: Beef should be well cooked until no longer pink. Drain the fat. Stir in remaining ingredients. When boiling, reduce to low heat, cover and simmer (cooking gently at a level where tiny bubbles rise to the surface) for 20 minutes. Stir occasionally.

CALORIES 361 cals
Kilojoules 1,511 kJ
Fat 15.0 g
Saturated Fat 5.0 g
Cholesterol 78 mg
Sodium 405 mg
Carbohydrates 25.4 g
Fiber 6.0 g
Total Sugars 8.0 g
Protein 31.0 g
Calcium 75.0 mg

Grilled Chili Lime Chicken Wings

4.80 lb chicken wings (about 24 regular wings; 3.2 oz ea. with bone/skin) *

1/4 cup oyster sauce

1/4 cup sweet chili sauce

2 Tbsp sugar

1/4 cup lime juice

1 1/2 cup white wine

2 fresh lime halves, to serve

1/4 cup chopped coriander, to serve

Remove skin from chicken wings; discard skin. (Or, if preferred, remove skin after grilling.) In a shallow dish, combine oyster sauce, chili sauce, sugar, lime juice, and white wine. Mix well. Add chicken wings; covering the wings with the sauce marinade. Cover dish. Refrigerate overnight. Remove chicken wings from marinade. Cook on/under a hot grill until golden brown, marinading as needed, and cooked through.  Serve on a platter with lime halves and sprinkle with coriander.

* For this lower-calorie recipe, skinless wings are used. In order to more easily remove the skin from the wings, select regular chicken wings versus the smaller buffalo wings.

CALORIES 235 cals
Kilojoules 982 kJ
Fat 5.2 g
Saturated Fat 1.4 g
Cholesterol 82 mg
Sodium 306 mg
Carbohydrates 7.0 g
Fiber 0.1 g
Total Sugars 3.5 g
Protein 32.1 g
Calcium 28.0 mg

Non Fat Brownies

3/4 cup sugar

1/2 cup flour

1/2 tsp baking soda

2 egg whites, lightly beaten

1 tsp vanilla

2/3 cup unsweetened applesauce

1/4 cup unsweetened cocoa powder

Preheat oven to 350°F. Spray a square 8 x 8-inch nonstick baking pan with cooking spray. Combine the ingredients in a large mixing bowl, blend well. Pour batter into pan and bake in preheated oven 20 to 30 minutes until baked. To test if batter is done, insert a toothpick. If it comes out clean, brownies are done. Remove from oven and let cool for 5 minutes in pan. Gently remove from pan; place on wire rack and when cool. Cut into eight squares.

CALORIES 113 cals
Kilojoules 473 kJ
Fat 0.0 g
Saturated Fat 0.0 g
Cholesterol 0 mg
Sodium 93 mg
Carbohydrates 26.0 g
Fiber 1.0 g
Total Sugars 19.0 g
Protein 2.4 g
Calcium 5.0 mg

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