It’s not an official tailgate without classic game-day snacks. No matter who you’re rooting for, you’ll want these heart-healthy, tasty options as part of your game plan.
The team at Cardiac Partners at Cooper and Inspira encourage you to celebrate the game while keeping your heart health in mind. These recipes are diabetes-friendly; are lower in fat, sodium and carbohydrates; and are sure to satisfy your hungry team.
Buffalo Chicken Tenders
1/4 cup hot sauce
1/2 cup low-fat buttermilk
1 ½ lbs chicken tenders
2 egg whites
1/4 cup whole wheat flour
1/4 cup whole wheat bread crumbs
1 tsp paprika
1/2 tsp cayenne pepper, or to taste
1/8 tsp black pepper
Fat free blue cheese dressing, optional
Celery sticks, optional
Preheat oven to 400°
Place a wire rack on a rimmed baking sheet.
In a small bowl, whisk together hot sauce and buttermilk until combined. In a large, shallow dish, arrange chicken tenders in one layer. Top with hot sauce mixture and toss to coat chicken evenly. Cover and marinate in the refrigerator for 30 minutes.
In a shallow dish, whisk egg whites until frothy. In another shallow bowl, combine flour, bread crumbs, paprika, cayenne, and black pepper.
Dip chicken tenders in egg whites, then roll in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated chicken tenders on wire rack on baking sheet. Lightly spray with canola oil cooking spray.
Bake for approximately 15 minutes, turning halfway through cooking, or until juices run clear.
Serve chicken tenders with blue cheese dressing and celery sticks, if using.
Makes 6 servings.
Per serving (without dressing)
Calories: 189
Fat: 2g
Saturated Fat: 1g
Cholesterol: 66mg
Sodium: 365mg
Carbohydrates: 8g
Fiber: 2g
Protein: 34g
Mexican Bean and Cheese Dip
1 tbsp grapeseed oil
4 garlic cloves, minced
2 cans (15 oz each) no salt added kidney beans, rinsed and drained
2 tsp chili powder
1/2 tsp cayenne pepper, optional
1 tbsp taco sauce
1 ½ cups shredded light cheddar cheese
2 medium avocados, pitted, peeled, and chopped
2 tbsp lime juice
8 scallions, chopped
1/2 cup chopped fresh cilantro
2 jalapeño peppers, seeded
1 ½ cups fat-free sour cream
4 medium tomatoes, seeded and chopped
In a large skillet, heat oil over medium heat until hot. Add garlic, kidney beans, chili powder, cayenne pepper (if using), and taco sauce and sauté for 7 minutes.
Transfer mixture to a food processor and process until smooth. Spread bean mixture on the bottom of a 13×9 inch casserole dish and layer cheddar cheese on top.
In a small bowl, toss avocados with 1 tablespoon of the lime juice and mash until smooth. Spread mashed avocados on top of cheese.
In a food processor, add remaining 1 tablespoon lime juice, 3/4 of the scallions, the cilantro, jalapeño peppers, and sour cream and process until smooth. Layer sour cream mixture on top of avocado layer. Top with remaining scallions and tomatoes.
Makes 12 servings.
Per serving
Calories: 169
Fat: 6g
Saturated Fat: 1g
Cholesterol: 6mg
Sodium: 146mg
Carbohydrates: 20g
Fiber: 6g
Protein: 9g
Reduced-Guilt Nachos
1 skinless, boneless chicken breast (8 oz), cubed
1 tsp chili powder
4 oz whole grain nachos
1/2 cup shredded part-skim Monterey jack cheese or cheddar cheese
1/4 cup chopped tomato
1/4 cup chopped onion
4 tbsp chopped fresh jalapeños
6 tbsp taco sauce
2 tbsp chunky salsa
Preheat oven to 375°
Sprinkle chicken with chili powder and place in a baking pan. Bake for 15 minutes or until cooked through. Set aside.
Preheat broiler. Line a baking sheet with foil and layer ingredients in the following order: nachos, half the cheese, tomato, onion, jalapeños, taco sauce, salsa, and chicken. Sprinkle remaining cheese over nachos.
Broil nachos 4 inches from heat for approximately 5 minutes, or until cheese is fully melted. Serve immediately.
Makes 4 servings.
Per serving
Calories: 248
Fat: 10g
Saturated Fat: 2g
Cholesterol: 35mg
Sodium: 309mg
Carbohydrates: 21g
Fiber: 3g
Protein: 19g
They sound great will tryouts