Football Season!

As cooler weather pushes the summer heat aside, football season is all over the media and I found myself craving some tailgating favorites. In looking for some ways to make them heart healthier I happened on the Eating Well website which offered many options. What’s your favorite football food? Mine is chips and dip so that’s the first heart-healthier fare I looked for. And … I found one I’m anxious to try. As a young adult I got hooked on processed cheese combined with a can tomatoes with chilies and served with chips. Over the years, I purchased baked chips, which helped, but the processed cheese block just wasn’t cutting it for me. The I found a recipe that cut the fat and enhanced the flavor. On the Eating Well website they have a great recipe for an alternative to an old favorite:

Chile Con Queso
From EatingWell:  January/February 2009
Our healthier version of chile con queso will have ooey-gooey-cheese lovers celebrating. Now you can enjoy this Tex-Mex dip without all the fat and calories. We replaced some of the cheese with a low-fat white sauce and used sharp Cheddar plus a splash of beer to boost the flavor. Our version cuts the calories in half and reduces total fat and saturated fat by nearly 60 percent.
4 cups | Active Time: 20 minutes | Total Time: 20 minutes

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:

• 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.
• 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.

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
• Exchanges: 1/2 high fat meat

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.

Southwestern Layered Bean Dip
From EatingWell:  January/February 2007
Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.

Nutrition:
12 servings, about 1/2 cup each | Active Time: 20 minutes | Total Time: 20 minutes

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:

• 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.
• Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
• Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

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
• 1/2 Carbohydrate Serving
• Exchanges: 1 starch, 1 very lean meat, 1 fat

Tips & Notes:
Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day.

To serve, continue with Steps 2 & 3.

Love nachos? Pizza? Try this dynamic combo I found on Eating Well’s website!

Black Bean Nacho Pizza       
From EatingWell:  July/August 2008
Break out the napkins! This pie is an over-the-top, vegetarian concoction with black-bean spread, Jack cheese, tomatoes, scallions, olives and pickled jalapenos; it's part nacho, part pizza. For an even more decadent treat, serve with low-fat sour cream. Beer pairing: Spicy foods need spicy beers—go for an India Pale Ale (IPA). If you're not a hop-head, the malty sweetness of brown ales work well with the sweeter elements on the pizza.

6 servings | Active Time: 40 minutes | Total Time: 40 minutes

Ingredients:

• 1 cup canned black beans, rinsed
• 1/2 cup chopped jarred roasted red peppers
• 1 medium clove garlic, quartered
• 1 tablespoon chili powder
• 1/4 teaspoon salt
• Yellow cornmeal, for dusting
• 1 pound Easy Whole-Wheat Pizza Dough (recipe follows), or other prepared dough
• 1 cup shredded Monterey Jack cheese
• 2 medium plum tomatoes, diced
• 4 medium scallions, thinly sliced
• 1/4 cup chopped pitted ripe black olives
• 2 tablespoons chopped pickled jalapeños

Preparation:

• Preheat grill to low. (For charcoal grilling or an oven variation, see below.)
• Place beans, peppers, garlic, chili powder and salt in a food processor and process until smooth, scraping down the sides as needed.
• Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.
• Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
• Using a large spatula, flip the crust. Spread the bean mixture on the crust, leaving a 1-inch border. Quickly layer on cheese, tomatoes, scallions, olives and pickled jalapeños.
• Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

Nutrition:
Per serving:

• 317 Calories
• 8g Fat
• 4 g Sat
• 2 g Mono
• 17 mg Cholesterol
• 46 g Carbohydrates
• 14 g Protein
• 6 g Fiber
• 692 mg Sodium
• 249 mg Potassium
• 2 1/2 Carbohydrate Serving
• Exchanges: 2 1/2 starch, 1 vegetable, 1 medium-fat meat

Tips & Notes:
Tip: To roll out pizza dough: When you're ready to get your pizzas on the grill, turn the dough out onto a lightly floured surface. Dust the top with flour; dimple with your fingertips to shape into a thick, flattened circle—don't worry if it's not perfectly symmetrical. Then use a rolling pin to roll into a circle about 14 inches in diameter.

Variations:

• Pizza on a charcoal grill: Light 6 quarts (about 1 large chimney starter full) of charcoal and burn until the coals are mostly white, about 20 minutes. Spread the coals in an even layer. Place a grate over the coals. Let the coals burn until they are about medium-low. (Grill any toppings for the pizza while the coals are burning down.) To test the heat, hold your palm about 5 inches above the grill rack; if you can hold it there for about 8 seconds before you need to move it away, the fire is medium-low. Transfer the crust to the grill rack, cover the grill and cook the crust, checking once or twice, until lightly browned, 3 to 4 minutes. Flip the crust, quickly add the toppings, cover the grill and cook until the toppings are hot and the bottom of the crust has browned, 5 to 8 minutes. If your crust browns faster than your toppings are cooking, slide a baking sheet under the pizza to keep the crust from burning while the toppings finish.

Pizza in the oven:

• Place a pizza stone on the lowest rack; preheat oven to 450̊F for at least 20 minutes. Roll out the dough and place on a cornmeal-dusted pizza peel or inverted baking sheet, using enough cornmeal so that the dough slides easily. Slide the dough onto the preheated stone and cook until the bottom begins to crisp, about 3 minutes. Remove the crust from the oven using a large spatula and place it uncooked-side down on the peel or baking sheet, making sure the underside of the crust is completely coated with cornmeal. Quickly add the toppings and slide the pizza back onto the stone. Continue baking until the toppings are hot and the bottom of the crust has browned, 12 to 15 minutes.

Individual variation:

• The dough can be turned into 4 or 6 personal-size pizzas. After kneading, divide the dough into 4 or 6 equal balls. Brush with oil and place 3 inches apart on a baking sheet. Cover and set aside until doubled in size, about 1 hour. Roll each portion into a 6-to-8-inch circle.

Wings is another favorite, though not of mine … many of my football friends do indulge … in an effort to help them stay heart-healthy I offer this:

Rocco’s Buffalo and Blue Chicken Tenders

Ingredients:

• 1 cup whole wheat flour
• 2-1/2 cups whole wheat Panko breadcrumbs
• 4 large egg whites
• 12 ounces chicken tenders
• salt and freshly ground black pepper
• non-stick cooking spray
• 1/2 cup spicy Buffalo wings sauce
• 1/2 cup low-fat bleu cheese dressing

Preparation:

• Preheat oven to 450 degrees.
• Place a wire rack on a foil-lined baking sheet and set it aside.
• Put the flour in a shallow dish. Put the Panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.
• Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of Panko and coat completely.
• Spread the chicken out on the wire rack.
• Season the chicken well with salt and pepper, and spray it lightly with cooking spray.
• Bake the tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes.

Using a pastry brush, brush the chicken fingers with the Buffalo sauce. Arrange the chicken fingers on a platter, and serve with the bleu cheese dressing for dipping.

Serves: 4

Nutrition Facts:

• 7.5g fat
• 308 calories
• 31g protein
• 29g carbohydrates
• 59mg cholesterol
• 4g fiber
• 798mg sodium

Whether you’re at the stadium or sitting in your living room … heart-healthier doesn’t get much easier than this! The only problem I foresee is limiting my serving sizes!!!

Enjoy the KICK OFF without the guilt!