Oct 24, 2013 8:00 AM

Author: Office of Public Affairs


Whether it’s a football bash at your place or a tailgate party at the game, no one will be able to tell you’ve switched out junk food with nutritious treats.

Kale Chips

Ingredients

  • 1 large bunch kale, tough stems removed, leaves torn into pieces (about 16 cups)
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt

Preparation

  1. Position racks in upper third and center of oven; preheat to 400 F.
  2. If kale is wet, thoroughly pat dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat. Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. (If the kale won’t all fit, make the chips in batches.)
  3. Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.)

Nutrition

Per serving (makes 4 servings, about 2 cups each): 110 calories; 5 g fat (1 g saturated, 3 g monounsaturated); 0 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 5 g protein; 6 g fiber; 210 mg sodium; 642 mg potassium.

Spicy Blue Cheese Dip

(for your chicken tenders or boneless buffalo wings)

Ingredients

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

Preparation

  1. Whisk sour cream, blue cheese, vinegar and cayenne in a small bowl.

Nutrition

Per tablespoon (makes 1 cup): 33 calories; 3 g fat (2 g saturated, 1 g monounsaturated); 8 mg cholesterol; 1 g carbohydrates; 2 g protein; 0 g fiber; 83 mg sodium; 28 mg potassium.

Black Bean Quesadillas

Ingredients

  • 1 15-ounce can black beans, rinsed
  • 1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
  • 1/2 cup prepared fresh salsa, divided (look for fresh salsa in a grocery store’s refrigerator section near other dips and spreads)
  • 4 8-inch whole-wheat tortillas
  • 2 teaspoons canola oil, divided
  • 1 ripe avocado, diced

Preparation

  1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Nutrition

Per serving (1 quesadilla): 377 calories; 16 g fat (5 g saturated, 8 g monounsaturated); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.

Oven-Baked Zucchini Strips

Ingredients

  • Canola or olive oil cooking spray
  • 1/2 cup whole-wheat flour
  • 1/2 cup all-purpose flour
  • 2 tablespoons cornmeal
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
  • 2 large egg whites, lightly beaten

Preparation

  1. Preheat oven to 475 F. Coat a large baking sheet with cooking spray.
  2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
  3. Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

Nutrition

Per serving (makes 4 servings): 127 calories; 2 g fat (0 g saturated, 0 g monounsaturated); 0 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium.

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