Meet your first dieting challenge head on with slimmed-down Super Bowl party recipes

loberle@islandpacket.comJanuary 27, 2014 

  • IF YOU GO

    WHAT: Tailgate Tempters: Hands-On Cooking Class

    WHEN: 1 p.m. Jan. 30

    WHERE: Hilton Head Health Spa, 14 Valencia Road, Hilton Head Island

    COST: $75

    RESERVATIONS: 843-785-3919

A month into New Year's resolutions is when many dieters come face to face with their first major temptation: Super Bowl Sunday.

According to the U.S. Department of Agriculture, Super Bowl Sunday is the second largest day of food consumption behind Thanksgiving.

Search for Super Bowl party recipes online, and you'll get an array of bender-inducing foods: fried chicken wings, cheesy dips, hefty chilis and sweet desserts -- all loaded with fats, carbs, sugars and lots of calories.

These are foods that aren't served and then taken away, either. They are often sitting out and available for noshing on throughout the four-hour football event, requiring will power many of us haven't yet developed.

So, how can you survive the temptation to "pig out" without undoing the progress you've made so far this year?

Easy, lighten up.

On Jan. 30, Chef Karla Williams of Hilton Head Health Spa will lead a class on trimming down party favorites without losing the classic tail-gating flavors. Below are healthy party-friendly recipes from the Hilton Head Health kitchen.

BUFFALO CHICKEN TENDERS

Chef's note: These chicken tenders can be tossed with sweet and sour sauce, Bang Bang sauce or barbecue sauce.

4 4-ounce chicken breasts, boneless, skinless, trimmed and defatted, cut into strips or chicken tenderloins

3/4 cup corn starch

3/4 cup egg whites, or Egg Beaters

3/4 cup whole wheat flour

1/2 teaspoon onion powder

1/2 teaspoon salt

1/4 teaspoon garlic powder

2 cups Frank's red hot sauce, or your favorite hot sauce

4 stalks celery, cleaned, trimmed, cut into sticks

Preheat oven to 375 degrees. Spray baking sheet lightly with pan spray. Prepare chicken breasts or tenders, as directed above. In three medium bowls, place corn starch, eggs and wheat flour in each of their own bowls. Season the wheat flour with the onion powder, salt and garlic powder. Dip the chicken tenders in the corn starch first, shake off excess. Next, dip corn starch-breaded chicken tenders in the egg. Finally, dip the corn and egg-breaded chicken tenders in the whole wheat seasoned flour and shake off excess flour. Place on baking sheet. Bake in oven for about 12-15 minutes. Then warm hot sauce in saute pan or microwave. Toss fully cooked breaded chicken tenders in the hot sauce and toss until evenly coated with sauce. Serve with ranch or bleu cheese dressing and a few celery sticks.

SWEET AND SPICY CHICKEN "WINGS"

Chef's note: This dish is great for football season. You can share with your friends as an appetizer; one chicken breast will serve two people. Or serve it up with your favorite vegetables or salad for dinner.

Makes: 4 servings

4 4-ounce chicken Breasts

1/4 cup cornstarch

1/4 cup egg substitute

1/4 cup water

1/2 cup honey

1/2 tablespoon hot sauce

1/4 cup low sodium soy sauce

1 teaspoon crushed red pepper flakes

1/2 tablespoon orange juice concentrate

2 teaspoons cornstarch

2 teaspoons water, cold

Preheat oven to 350 degrees. Cut each chicken breast into 4 pieces to create "wings." Coat the chicken by dipping the chicken into the egg substitute and then tossing it in the cornstarch. Shake excess cornstarch from the chicken "wing" and place on a greased sheet tray. Bake coated chicken in oven for 5-7 minutes or until internal temperature has reached 160 degrees. (Once removed from oven, the chicken will carryover cook to 165 degrees.) For the sauce, in a small sauce pan mix the honey, hot sauce, soy sauce, crushed red pepper flakes and orange juice concentrate on medium heat. In a small bowl mix the cornstarch and cold water, making cornstarch slurry. Once the sweet and spicy sauce has come to a simmer, add the cornstarch slurry to thicken the sauce. Add more or less to adjust thickness. Toss the baked chicken with the sauce and enjoy.

Nutrition: 280 calories and 3 grams of fat

SPINACH AND ARTICHOKE DIP

Makes: 6 servings

Spray oil

1/2 cup minced shallots or green onions

2 teaspoons minced garlic

10 cups organic baby spinach, cleaned and chopped

2 cups canned artichokes, drained and quartered

4 ounces fat free cream cheese

1/2 cup skim milk

1/2 cup shredded Parmesan cheese

Preheat oven to 350 degrees. Heat up large saute pan to medium low. Lightly spray pan with cooking spray. Add shallots or onion and garlic and saute until soft. Add chopped spinach and stir to wilt. Stir in artichokes, cream cheese and skim milk. Place mixture in small casserole and top with Parmesan cheese. Bake until parmesan has a golden color. Serve warm with pita chips.

Nutrition: 120 calories and 3 grams of fat

PITA CHIPS

Makes: 2 servings

1 whole wheat pita

Spray olive oil

Assorted spices to taste: garlic powder, paprika, parsley, salt

Preheat oven to 400 degrees. Cut pita bread in half (round way) then each round into eight chips. Place chips on baking sheet. Spritz with olive oil and sprinkle with spices. Toast in oven 5-10 minutes until golden brown.

Nutrition: 80 calories

FUDGY BROWNIES

Makes: 16 servings

3/4 cup flour

1/4 teaspoon salt

1 cup sugar

1/2 teaspoon baking powder

1/3 cup cocoa powder, unsweetened

2 tablespoons butter, unsalted

1 teaspoon light chocolate syrup (Hershey's)

1 egg

2 teaspoon pure vanilla extract

2 tablespoons cottage cheese, 1 percent, pureed

1/4 cup semisweet mini baking morsels

Preheat oven to 350 degrees. In medium bowl, combine flour, salt, sugar, baking powder, and cocoa powder. In saucepan melt butter and then add chocolate syrup. In separate bowl, mix egg, vanilla, pureed cottage cheese, and butter mix. Mix the wet ingredients into the dry. Mix will be very stiff. Then place mix in lightly greased pan. Top brownie mix with chocolate chip morsels. Bake for about 15-20 minutes or just until the brownie slightly puffs up and an inserted toothpick comes out sticky.

Nutrition: 90 calories and 2.5 grams of fat

Follow Laura Oberle at twitter.com/IPBG_Laura.

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