Every Super Bowl Sunday, New Year’s resolutions are put to an early test with diet damaging dishes.
“Making better food choices can start with preparing a healthy dish to serve or pass for events,” says Lindsey Battistelli, R.D., program manager at Henry Ford Wyandotte Hospital’s Center for Weight Management. “There are many lower-calorie alternatives to the dishes we normally see. No one will notice that you’ve modified the recipe, so you don’t even need to mention it.”
Battistelli offers her take on a well-known football game staple.
“It is rare to think of a football game without some type of savory dip," she said. "This year, why not try a recipe that uses a majority of reduced-fat ingredients with one full-fat ingredient to create a healthier dip that doesn’t compromise great taste.”
Recipe for Henry Ford LiveWell Southwestern Layered Bean Dip:
Preparation time: 20 minutes
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)
1) 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.
2) Microwave on high until the cheese is melted and the beans are hot, 3 to 5 minutes.
3) Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
12 servings, about 1/2 cup each
Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrate; 7 g protein; 5 g fiber; 289 mg sodium; 224 mg potassium
For more healthy and delicious recipes, visit www.henryfordlivewell.com/recipes