Football season is here! As the wife of a football coach, I’ve attended my fair share of football games during the fall. Pads crunching, footballs flying, fans cheering and of course, tailgating. Although I love all that goes along with tailgating, it usually isn’t the best for my diet. Here are a few of my favorites that I make every year that will help keep you from looking like one of those huge lineman come this winter. They are all delicious and no one will know you are actually eating healthy.
Boneless Buffalo Wings (recipe by Debra Manzella, R.N.)
• 2-3 pounds of boneless, skinless chicken breasts
• 1/2 cup – 3/4 cup 99% fat-free chicken broth
• 1/2 cup – 3/4 cup Franks’ Red Hot Sauce (amount used depends on amount of chicken and how saucy you like it.)
• Celery sticks and bleu cheese dressing for dipping; served on the side
Slice the breasts into 1″ wide strips.
Spray a non-stick frying pan with cooking spray and brown the chicken until it’s cooked through.
Mix together chicken broth and Franks’ Red Hot Sauce and add them to the chicken.
Lower the heat, cover the pan, and simmer the chicken for 15 minutes, stirring occasionally, until the sauce has thickened and is coating the chicken in a beautiful, glossy layer of spicy goodness.
You can adjust the hotness of the chicken by adding more or less hot sauce in proportion to the chicken broth.
This is a great recipe by Dr. John M. Berardi & Dr. John K. Williams
3 cans chickpeas drained and rinsed
5 tbsp tahini
6 cloves garlic, minced
Juice from 2 large lemons
1/3 cup olive oil
1/3 tsp salt
1/8 to ¼ cup water
Brown the garlic in a skillet with 1 tbsp olive oil over medium heal (3-5 min.). In a large food processor add the tahini, browned garlic, leomon juice, olive iol, salt, and 1 cup of the drained and rinsed chickpeas. Process the mixture until everyhthing is mashed, then add another cup of whole chickpeas. Repeat until all of the chickpeas have been added, adding some of the water when the mixture becomes too dry. Blending should take place for several minutes, until the hummus is smooth and creamy.
Serve the hummus in a shallow bowl and drizzle olive oil over it.
Use veggies or baked whole–wheat pita bread to dip!
Makes 10 servings
Calories 266 per serving
Protein 7 grams
Fat 13 (2 saturated)
And for dessert….Peanut Butter Fudge Bars! Also a recipe from Dr. Berardi & Dr. John K Williams
4 scoops chocolate protein powder
2/3 cup flax meal
4 tbsp chunky natural peanut butter
¼ cup water
Splenda to taste
Mix everything together in a large bowl and start stirring. At first it will seem like its not enough water, but keep stirring, and it will eventually become a sticky blob of dough. If you have to, add some water 1 tablespoon at a time. Divide the mixture in 4 equal portions, and put them into separate piecs of plastic wrap shaping into a bar within the wrap. It’s easier to shape them by laying plastic wrap in on side of a small casserole dish, pressing the dough into the natural shape of the dish. Put the bars into the fridge, or store them in the freezer. You can eat them chilled, or even frozen!
Makes 4 servings
Calories 283 per serving
Fat 15 (3 saturated)
Now you have a game plan for the football season! Remember, although these are healthy alternatives, eating too much of anything is like playing without your helmet…it’s just not a good idea. Always remember portion control is of utmost importance. GO PATRIOTS!!