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Healthy Super Bowl Snacks

If you are like the majority of Americans, you are already getting prepared for Super Bowl Sunday.
You have invited friends and family, have the face paint colors chosen, and maybe even have that silly "Number One" foam finger. You more than likely have an idea of what type of food you will put out. However, we would like to share with you some healthy changes to some old favorites.

Combine cereal, crackers, pretzels, peas, and nuts in a large bowl; set aside. Melt margarine in a small sauce pan over medium heat. Add sugar, soy, Worcestershire and spices, stirring with a whisk. Pour seasoning mixture over cereal mixture, tossing gently to coat. Spread onto a cookie sheet coated with cooking spray. Bake at 200 degrees for 45 min. Cool completely before serving.

YIELD: 8 cups
SERVING SIZE: 1/2 c
SOURCE: adapted from Cooking Light
NUTRIENT INFO: 110 Calories, 19 g carbs, 3 g protein, 3 g total
fat (0.5 g saturated

Quesadillas

1 spinach wrap, 10" diameter
1/4 tomato -- diced
1/8 bell pepper, any color, sliced fine & chopped
1 scallion, diced
1/8 cup reduced fat cheddar cheese, grated
1/2 Tbsp cilantro, fresh, minced
1/16 tsp cracked red pepper, optional

Preheat oven to 350 degrees. Place wrap on a coated baking sheet. Evenly spread vegetables over 1/2 the wrap. Sprinkle cheese over vegetables; top with cilantro and red pepper flakes. Fold wrap in half over the filling. Bake 5 minutes or until cheese is melted. Cut into 5 wedges for appetizer/snack
portions.

YIELD-as an appetizer: 5 servings
SERVING SIZE: 3" at back of wedge
SOURCE: adapted from Betty Crocker's Cooking Basics
NUTRIENT INFO: 45 Cal, 8 g carbs 2 g protein, 1 g total fat (.5 g
sat. fat) 94 mg sodium, 2 mg chol., 1 g fiber

Black Bean Salad

DRESSING:
2 tsp cider vinegar
2 tsp pineapple orange juice
1 ½ tsp olive oil
1 clove garlic -- crushed
1/3 tsp cumin
1/4 tsp sugar
dash salt
dash red pepper
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SALAD:
15 oz black beans (1 can, rinsed and drained
1/2 c corn, frozen, cooked
1/2 c red pepper, chopped
3 Tbsp cilantro, fresh, diced fine
1/3 c red onion, chopped fine

DRESSING: Whisk together vinegar, juice, oil and spices.
SALAD: Combine beans, corn, pepper, cilantro and onion. Pour dressing over salad ingredients and toss to coat. Chill 1 to several hours before serving.

YIELD: approximately 3 cups
SERVING SIZE: 1/2 cup
SOURCE: adapted from Tribole, E., More Healthy Home-style Cooking
NUTRIENT INFO: 70 Calories, 12 g carbs, 3 g protein, 1.5 g total

Guacamole

2 avocados, peeled and seeded
2 Tbsps lime juice
½ tomato, chopped fine
1 clove garlic, crushed
¼ cup onion, sweet, minced
2 Tbsp cilantro, minced
¼ tsp cumin, optional
2 drops hot pepper sauce, optional

Drizzle avocado pulp with juice and mash. Combine with remaining ingredients; mix well. Refrigerate 1-2 hours to meld flavors.

YIELD: 2 cups (8 servings)
SERVING SIZE: 1/4 cup
SOURCE: adapted from the California Avocado
NUTRIENT INFO: 65 Calories, 4 g carbs, 1 g protein, 6 g total fat
(1 g sat fat), 0 mg chol, 70 mg sodium, 2.5 g fiber

Layered Bean Dip

15 oz refried beans with chilies, low fat (1 can)
½ cup salsa
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½ cup onion, white &/or purple, chopped
3 cloves garlic, minced
2 cups peppers, all colors (≈ 3 med.), coarsely chopped
3 med Tomato, diced
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½ cup cheddar cheese, low fat, grated
½ cup black olives, sliced
Spread refried beans mixed with salsa into the bottom of a 9"x 12" shallow baking dish. Layer in onions, garlic, peppers & tomatoes. Sprinkle with cheese and black olives.
Bake at 350 degrees for about 15-20 minutes or until the cheese melts and the dip is hot in the middle.

YIELD: 9" x 12 " pan, about 4 cups
SERVING SIZE: 1/4 cup
SOURCE: Barb GK
NUTRIENT INFO: 60 Calories, 8 g carbs, 3 g protein,
1.5 g total fat (.4 g sat. fat), 1 mg chol, 180 mg sodium, 2 g fiber

Cowboy Caviar

1 can (15 oz) canned corn, no salt added, drained
1 can (15 oz) black beans, caned, low sodium, drained & rinsed
1 red bell pepper, chopped
1 orange bell pepper, chopped
5 ea scallions, chopped fine
4 ozs feta cheese, low fat, crumbled
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1/4 c olive oil
2 Tbsps sugar
1/4 c balsamic vinegar
2 Tbsps cilantro, fresh, chopped

Combine corn, black beans, peppers, scallions and feta cheese in a medium-large bowl. In a separate, smaller container, whisk together oil, sugar and vinegar to create a dressing. Pour dressing over vegetables and combine well. Serve with lower fat/sodium tortilla chips.

YIELD: approximately 6 cups
SERVING SIZE: 1/2 cup; 12 servings per recipe
SOURCE: adapted from T. WAW
NUTRIENT INFO: 125 Calories, 16 g carbs, 5 g protein, 6 g total
fat (1 g sat. + trans), 3 mg chol, 270 mg sodium, 3 g fiber

Cashew Chili

1½ Tbsps olive oil
1 med onion, chopped
1 med green pepper, chopped
2 stalks celery, chopped
2 cloves garlic, minced
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30 ozs kidney beans (two 15 oz cans), drained & rinsed
16 fl ozs tomato sauce, no added salt
15 ozs tomatoes (1 can) whole or diced, NAS
3 drops hot pepper sauce, adjust to taste
1 tsp basil, dry
1 bay leaf
1 tsp oregano
½ tsp black pepper
3 tsps chili powder
1 tsp cumin
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2 cups corn, frozen
1 cup raisins
1 cup cashews, raw, whole
1 cup water

In a large pot, sauté onion, green pepper, celery and garlic in oil until tender. Add beans, tomato sauce, tomatoes and spices. Bring to a boil. Reduce heat and simmer 30 minutes. Stir in raisins, cashews, corn and water. Simmer until cashews are tender.

YIELD: 10 cups
SERVING SIZE: 1 cup
SOURCE: adapted from E. Scott
NUTRIENT INFO: 275 Cal, 40 g carbs, 10 g protein, 9 g total fat
(1.5 g sat. + trans), 0 mg chol., 185 mg sodium, 7 g fiber