Recipe: Healthy Super Bowl appetizers by Michelle Dudash

Healthy Super Bowl appetizers by Michelle Dudash, chef and author of "Clean Eating for Busy Families."

Garlic and Smoke Popcorn Mix

This popcorn mix is big on complex savory smoky taste with 4 grams of filling fiber and 6 grams of satisfying protein per serving. Plus it is low in sodium to help beat the bloat.

3/4 cup premium popping corn
1 teaspoon plus 2 tablespoons olive oil
1 tablespoon toasted sesame seeds
1 tablespoon salt-free garlic and herb seasoning
1 tablespoon nutritional yeast seasoning (optional)
1 (3-ounce) bag baked snap pea crisps (or 3 cups)
1 (6-ounce) container smoked almonds (or 1 rounded cup)

Coat the popcorn with 1 teaspoon oil. Place the popping corn in a medium-sized paper bag and roll the opening over twice to seal. Microwave for 3 minutes, or until the popping slows to every few seconds. Drizzle popped corn with 2 tablespoons oil, reseal and shake the bag. Sprinkle in the sesame seeds and seasoning and shake again. Add the pea crisps and almonds and shake again. Store in a sealed bag until ready to serve.

Prep time: 5 minutes
Cook time: 3 minutes

Makes 12 servings, 1 cup each  
Nutrition Facts (per serving): 190 calories, 13 g total fat (1 g saturated fat, 0 g trans fat), 95 mg sodium, 0 mg cholesterol, 15 g total carbohydrate (4 g fiber), 6 g protein, 6% DV iron, 4% DV calcium, 0% DV Vitamin A, 2% DV Vitamin C.

Cumin-Chili Spiced 7-Layer Dip

Enjoy the same zesty taste of 7-layer dip and eat it too, with just 1 gram of saturated fat per serving in this recipe, compared to the 6 grams found in traditional versions. Greek yogurt replaces sour cream, which boosts the protein content.

2 (14-ounce) cans seasoned black beans, drained
2 cups fat-free Greek yogurt
2 teaspoons chili powder
1 teaspoon ground cumin
1 large avocado (or 2 small)
4 cups well-drained fresh pico de gallo salsa (about 2 [8-ounce] containers)
3/4 cup shredded reduced-fat sharp Cheddar cheese
1/4 cup sliced Kalamata olives
1 small fresh jalapeño, thinly sliced (or mild green chilies)
Baked whole-grain tortilla chips

Mash the beans in a 13 x 9-inch glass dish. Spread evenly with a rubber spatula. If using a clear dish, wipe down the sides with a paper towel. In a medium bowl, combine the yogurt, chili powder and cumin, and spread over the beans. Dice the avocados and sprinkle evenly over the yogurt. Sprinkle the pico de gallo on top of the avocados, followed by the cheese, olives and jalapeño. Cover and chill for a few hours before serving.

Prep time: 30 minutes
Cook time: 0 minutes

Makes 16 servings, 1/2 cup dip each  

Nutrition Facts (per serving): 110 calories, 3.5 g total fat (1 g saturated fat, 0 g trans fat), 510 mg sodium, 5 mg cholesterol, 16 g total carbohydrate (3 g fiber), 7 g protein, 4% DV iron, 15% DV calcium, 8% DV Vitamin A, 10% DV Vitamin C.

Frosty Fruit "Sorbet" Skewers with Dark Chocolate Fondue

Flash freezing fresh fruit and dipping in silky chocolate sauce produces a decadent tasting, sorbet-like treat.

10 strawberries, hulled, washed and dried
2 bananas, cut into 2-inch chunks
3 ounces lowfat milk
1 cup dark chocolate chips
Small bowl of finely chopped pecans
Small bowl of coconut flakes
Small bowl of chopped pistachios
Special supplies: 18 4-inch wooden skewers

Line a small sheet pan or baking pan with parchment or waxed paper. Thread one piece of fruit onto each skewer and place on the lined pan. 30-45 minutes before serving, freeze fruit until frozen in the middle to the consistency of sorbet, but not rock hard. In a glass measuring cup, microwave the milk until bubbling around the edges, about 1 1/2 minutes. Add the chocolate chips and stir until melted.
    Invite guests to dip the fruit into the melted chocolate and sprinkle with nuts and coconut. Enjoy fruit within 15 minutes of removing from freezer.

Prep time: 15 minutes
Cook time: 2 minutes

Makes 9 servings, 2 fruit skewers each (with 4 teaspoons chocolate and 1 teaspoon topping)
Nutrition Facts (per serving): 160 calories, 8 g total fat (4.5 g saturated fat, 0 g trans fat), 10 mg sodium, 0 mg cholesterol, 23 g total carbohydrate (3 g fiber), 1 g protein, 2% DV iron, 2% DV calcium, 0% DV Vitamin A, 25% DV Vitamin C.


Kiwi-Blueberry Tiramisu with Ricotta-Coconut Cream

You will love this fresh new take on the classic Italian dessert, with fresh tangy fruit adding new textures to complement this treat. Chilling the coconut milk prior to whipping is crucial for yielding fluffy results.

2 (14-ounce) cans regular (not light or the beverage) coconut milk, chilled until solid (at least a few hours); Do not shake
1 cup part-skim ricotta cheese
1/4 cup powdered sugar
5 ounces strong-brewed coffee
1 tablespoon premium orange liqueur (optional)
24 lady fingers*
4 kiwi, peeled and sliced
1/2 pint blueberries, washed and dried
2 tablespoons unsweetened cocoa powder

Open the cans of coconut milk and puncture a hole through the solid mass with a fork. Pour off the translucent liquid and discard. Place the solid coconut milk in a mixing bowl and work up to high speed with a mixer fitted with a whisk (or use the standard attachments for a hand-held mixer). Once the coconut milk is smooth and fluffy, add the ricotta and powdered sugar and whip until mostly smooth. Combine coffee and liqueur in a shallow dish.
    Spread 1/2 cup of the cream in the bottom of a 1.75 quart bowl. In one swift step, dip one strip of lady fingers quickly into the coffee (do not over soak), allowing the excess to drain off for a couple of seconds, then place in the bottom of a clear glass bowl with steep edges. Dip 6 individual ladyfingers into the coffee and fill in the blank spaces. Arrange the kiwi with flat sides pressed against the glass. Place remaining kiwi on top of the ladyfinger layer. Spread 1/2 cup cream over the kiwi, followed by another layer of ladyfingers. Sprinkle all of the blueberries over the ladyfingers, followed by the remaining cream.
    Right before serving, shake cocoa through a fine-sieve strainer or shaker, covering the cream completely. Chill for a few hours before serving.

*Ladyfingers are typically found in the bakery section at many grocery stores. Ask a bakery associate to help you locate them, as often times they store ladyfingers in the freezer for optimum freshness. Cubed angel food cake may alternatively be used.

Prep time: 40 minutes
Cook time: 0 minutes

Makes 12 servings

370 calories, 20 g total fat (15 g saturated fat, 0 g trans fat), 105 mg sodium, 112 mg cholesterol, 40 g total carbohydrate (2 g fiber), 9 g protein, 23% DV iron, 10% DV calcium, 7% DV Vitamin A, 39% DV Vitamin C.

White Wine Sangria with Winter Fruits

You'll feel good about making this recipe your new signature drink, since besides being absolutely refreshing, it is lighter in alcohol compared to traditional versions. Your guests will just know it's delicious! Since this sangria is prepared with white wine, you won't have to stress about guests spilling it on your new couch.

2 tablespoons honey
1 (750-mL) bottle dry white wine, like Sauvignon Blanc, Fume Blanc or Pinot Grigio*
1 cup winter fruit, like sliced grapes and diced apples
1/4 cup freshly squeezed orange juice
1 cinnamon stick
1 lemon zest strip (a vegetable peeler works well for zesting)
1 small can plain or citrus-flavored sparkling water
Orange slices for garnishing

Place honey in the bottom of a pitcher and add 1 tablespoon hot water. Stir until completely dissolved. Pour in the wine, fruit, orange juice and cinnamon stick. Refrigerate at least 4 hours, up to overnight. When ready to serve, pour into glasses with crushed ice and top each serving off with a splash of sparkling water. Garnish with sliced oranges.

*For a non-alcoholic version, replace the wine with a bottle of sparkling apple cider and prepare right before serving.

Prep time: 10 minutes
Cook time: 0 minutes

Makes 6 servings, 6 ounces each, plus 3 tablespoons fruit

150 calories, 0 g total fat (0 g saturated fat, 0 g trans fat), 13 mg sodium, 0 mg cholesterol, 15 g total carbohydrate (1 g fiber), 0 g protein, 0% DV iron, 1% DV calcium, 1% DV Vitamin A, 23% DV Vitamin C.


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