Recipes: Tailgate Makeover
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.
- 1 large bunch kale, tough stems removed, leaves torn into pieces (about 16 cups)
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon salt
- Position racks in upper third and center of oven; preheat to 400 F.
- 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.)
- 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.)
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)
- 2/3 cup reduced-fat sour cream
- 2/3 cup crumbled blue cheese
- 1 tablespoon distilled white vinegar
- 1/4 teaspoon cayenne pepper
- Whisk sour cream, blue cheese, vinegar and cayenne in a small bowl.
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
- 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
- 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.
- 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.
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
- 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
- Preheat oven to 475 F. Coat a large baking sheet with cooking spray.
- 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.
- 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.
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.