“Super” Eating for the Big Game

By Lacy Puttuck

Traditionally, football games are a time for eating great junk food that is not really good for you or your waist line. Hopefully, some of you are sticking to your New Year’s Resolutions and trying to eat better. This coming big game should be no different.

The greatest thing is, you can make some of the traditional junk foods but better for you and nobody will know the difference. With a few recipe modifications, your game day eats will pass the test of any true football fan.

Still not convinced? Here are some astonishing nutritional breakdowns of the more traditional foods.

1. Hot Spinach Dip (without chips) = 285 calories

2. Traditional Buffalo Wings = 500 calories

3. Cheese Steak Sandwiches = 1490 calories

Are you afraid yet? This does not even include the adult beverages that usually accompany such gatherings. You could easily eat two days’ worth of calories in the 3-4 hour span of time during the game. This could set you back from your goals significantly.

Here are a few recipes that are GREAT tasting and are good for you. They will replace the foods above and no one will know that you saved them over 1500 calories today!

Spinach Dip with Homemade Chips

Ingredients

• 1 cup nonfat mayo
• 1 8oz container nonfat sour cream
• 2 packages of McCormick Vegetable dip mix
• 1– 16oz package frozen chopped spinach, thawed and squeezed dry
• 10 fajita size flour tortillas 

Preparation

Slice tortillas with a pizza cutter into 6-8 triangle shapes. Place on cookie sheet and bake for four min at 450 degrees. Monitor that they do not burn. You may have to adjust cooking time.

With the rest of the ingredients, mix in a bowl. Cover and refrigerate for at least 2 hrs before serving.

Stir one more time before serving

170 kcals per serving (including the chips)

Boneless Buffalo Wings

Yield: 8 Servings

Ingredients

• 3 tbsp nonfat buttermilk
• 3 tbsp Frank’s RedHot sauce (divided)
• 3 tbsp distilled white vinegar
• 2 lbs chicken tenders (breast meat)
• 6 tbsp flour
• 3 tbsp cornmeal
• 3 tbsp Panko
• 1/2 tsp cayenne pepper
• Cooking spray 

Preparation

Whisk buttermilk, two tbsp. hot sauce, two tbsp. vinegar in a large bowl. Add chicken and toss to coat. Transfer to refrigerator and let marinate for 10 min to 1 hour.

Whisk the flour, Panko and cornmeal in a shallow dish. Stir remaining hot sauce, vinegar in a small dish and set aside.

Remove the chicken from the marinade and roll in the flour mixture until evenly coated. Sprinkle both sides of the chicken with cayenne.

Spray baking sheet with cooking spray. Preheat oven to 375. Place coated tenders on sheet and bake for 25 min, flipping one time.

207 kcals per serving

Pulled Pork Sliders

Yield 16 Servings

Ingredients

• 1 tbsp olive oil
• 3 large onions, sliced thin
• 2 tbsp sugar
• 4 cloves garlic, minced
• t tsp oregano
• 1 tsp black pepper
• 1/2 tsp salt
• 1/3 cup cider vinegar
• 1 cup chili sauce
• 2 tsp minced chipotle chile in adobo sauce
• 3 lbs boneless pork shoulder, trimmed
• 32 Slider buns 

Preparation

Heat oil in large skillet, add onions and cook till soft. Add sugar and cook till browned. Add garlic, oregano, salt, pepper and stir for 1 min. Add vinegar and bring to a boil. Cook until mostly evaporated. Remove from heat and add chili sauce and chipotle.

Place pork in a 4 quart or larger slow cooker and cover with sauce. Cover and cook until the pork is almost falling apart: 4 hours on high or 8 hours on low.

Transfer the pork to a cutting board and shred with two forks. Stir back into the sauce.

Place about 1/4 cup of pork on to each slider bun and serve.

379 kcals for 2 sandwiches 

Now the Big Game will not be BIG on your waistline!! 

Lacy Puttuck, RD, CISSN, CSCS, USAW can be reached at lacy@dominateyourgame.com. Lacy is the Director of Sports Dietetics at The Institute of Sport Science and Athletic Conditioning. She is also a Strength and Conditioning Coach. For additional information visit www.dominateyourgame.com.