Recipes

Healthy Hearty Eats for the Big Game

Buffalo Chicken Salad

Planning for a game-day get-together? That fabulous spread of satisfying, festive party favorites need not be a calorie-ridden nutritional disaster. Try this tasty, fun version of Buffalo Chicken –without the wings and grease but with all the punchy flavor – plus a helping of fresh, crisp veggies to balance the spice. Game on!

INGREDIENTS:

Buffalo Sauce:

 cup diced red bell pepper
½ cup diced yellow bell pepper
 cup diced onion
3 garlic cloves, minced
½ teaspoon black pepper
2 teaspoons red chili flakes
2 teaspoons salt
¾ cup white distilled vinegar
¾ cup water
¼ cup butter

Salad Ingredients:

4 skinless chicken breast halves, boned and defatted
 cup buttermilk
Pinch black pepper
1 tablespoon olive oil
1 cup all-purpose flour
1 teaspoon paprika
½ teaspoon salt
Pinch black pepper
1 large carrot, cut into 2-inch x ½-inch sticks
1 large cucumber, cut into 2-inch x ½-inch sticks
2 stalks celery, cut into 2-inch x ½-inch sticks
4 cups green leaf lettuce
½ cup Bleu Cheese Salad Dressing 

Bleu Cheese Salad Dressing:
⅔ cup buttermilk
⅓ cup canola oil mayonnaise
½ cup nonfat sour cream
1 Tbsp Worcestershire sauce
1¼ tsp dry mustard
1¼ tsp granulated garlic
1¼ tsp onion powder
1½ Tbsp white vinegar
¼ tsp freshly ground black pepper
½ tsp sea salt
1 Tbsp white wine
½ cup crumbled bleu cheese or Roquefort cheese

 

INSTRUCTIONS:

1.     Combine all Buffalo Sauce ingredients except for butter in medium saucepan. Bring to a boil, reduce heat to a simmer and cook until vegetables are soft and liquid has reduced by half. Cool slightly and place in blender. Add butter and puree until smooth. Refrigerate.

2.     Pound chicken breasts to ½ inch thick. Combine buttermilk and pepper in a shallow bowl. Add chicken and marinate for at least 2 hours.

3.     Heat olive oil in a large sauté pan over medium heat. In a shallow bowl, combine flour, paprika, salt and second pepper. Mix well. Dredge chicken breasts in seasoned flour and place in hot pan. Sauté over medium heat until golden brown on each side,about 3 to 5 minutes. If necessary, transfer to a 400° oven to finish cooking.

4.      In a medium bowl, combine all dressing ingredients except for cheese and mix well. Add cheese and gently stir to combine.

5.     Divide carrots, cucumber and celery sticks into 4 equal portions. Place 1 cup of lettuce on each of four plates. Top with carrots, cucumber and celery sticks. Drizzle each salad with 2 tablespoons bleu cheese dressing. Slice each chicken breast and place over vegetables. Top with 2 tablespoons Buffalo Sauce.

Makes 4 salads, each containing approximately:
405 calories
35 gm. carbohydrate
14 gm. fat 
86 mg. cholesterol
34 gm. protein 
656 mg. sodium
4 gm. fiber
 



 







 

Watch Corporate Chef Scott Uehlein as he whips up a delicious Buffalo Chicken Salad.


Artichoke Dip

Delicious, and much lower in fat and sodium than store-bought. Serve warm.

INGREDIENTS:

½ cup low-fat cream cheese
½ cup nonfat sour cream
¼ cup grated Parmesan cheese
½ cup grated mozzarella cheese
2 tablespoons fresh lemon juice
½ teaspoons salt
½ teaspoons black pepper
½ cup chopped green chili
2 cups canned artichoke hearts, drained and rinsed

DIRECTIONS:

1.     Preheat oven to 400°.

2.     Combine all ingredients except for artichoke hearts in a food processor. Process until smooth and creamy. Add artichokes and pulse until artichokes are chunky.

3.     Place dip in an 8-inch baking pan and bake for 10 to 15 minutes or until bubbly.

Makes 16 (1/4-cup) servings, each containing approximately:
55 calories
5 gm. carbohydrate
2 gm. fat 
8 mg. cholesterol
4 gm. protein
282 mg. sodium 
1 gm. fiber


Hummus

One of the great foods of the world. Adjust the seasonings to your taste.

INGREDIENTS:

1 15-ounce can garbanzo beans, drained
½ teaspoon ground cumin
1 teaspoon minced garlic
2 teaspoons chopped fresh parsley
2 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
Pinch freshly ground black pepper
½ teaspoon sea salt
1 tablespoon sesame tahini
¼ cup water

INSTRUCTIONS:

Combine all ingredients in a blender or food processor and puree until smooth. If hummus is too thick, add more water until it reaches desired consistency.

Makes 8 (1/4-cup) servings, each containing approximately:
90 calories
9 gm. carbohydrate 
5 gm. fat
0 mg. cholesterol
3 gm. protein
143 mg. sodium 
1 gm. fiber


We ♥ Salsa

There are so many wonderful types of salsas in Mexican cooking – from fresh, chunky ones to pureed ones like this that are traditionally made with canned tomatoes. Flavors can range from tart tomatillo to smoky chipotle. In many Mexican homes, at least two salsas are put on the table at each meal to be spooned over eggs, beans, rice, meat, chicken, soup, vegetables, tortillas – almost anything. If you love salsa, try using it as salad dressing. If we were to have a condiment of choice on the table all the time, it might be either of these two tasty, nourishing salsas.

Chipotle Salsa

INGREDIENTS:

1 15-ounce can whole tomatoes, drained
¼ cup diced red onion
1 clove garlic, minced
1 teaspoon dried oregano
1 tablespoon chopped cilantro
¼ teaspoon minced chipotle pepper
½ teaspoon sea salt
1 teaspoon red wine vinegar
1 teaspoon white wine vinegar
Pinch chili flakes

INSTRUCTIONS:

Place all ingredients in a food processor or blender container and blend until smooth.

Makes 16 (2-tablespoon) servings, each containing approximately:
10 calories
2 gm. carbohydrate 
Trace fat 
0 mg. cholesterol
Trace protein
152 mg. sodium 
Trace fiber


Pico de Gallo Salsa

INGREDIENTS:

4 medium tomatoes, diced
1½ cups canned, diced tomatoes
½ cup diced red onions
3 tablespoons chopped scallions
½ cup diced yellow bell pepper
1 tablespoon diced jalapeño
¼ cup chopped cilantro
1 tablespoon lime juice
1 teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ teaspoon dried oregano
¼ teaspoon garlic powder

INSTRUCTIONS:

Place all ingredients in a food processor and mix briefly.

Makes 3 cups salsa, each 2-tablespoon serving containing approximately:
10 calories
2 gm. carbohydrate
Trace fat
0 mg. cholesterol
Trace protein
122 mg. sodium
Trace fiber