Our dietitians are here to the rescue! Jennifer whipped up some of these tasty touchdown treats and we loved them so much we had to share.
Boneless Buffalo Wings - Jennifer used low fat buttermilk and whole wheat flour for less fat and more whole grains
Spicy Bleu Cheese Dip - Jennifer used Greek Yogurt for the same creaminess without extra fat
Black Bean and Mango Salsa - delicious way to sneak in more fruits, veggies and fiber
3 Tablespoons low fat buttermilk
3 Tablespoons hot sauce
2 pounds chicken tenders
6 tablespoons whole-wheat flour
6 tablespoons corn meal
½ teaspoon cayenne pepper
2 tablespoons canola oil
Celery sticks to garnish
Whisk buttermilk and 2 tablespoons hot sauce until combined. Add chicken and toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes.
Whisk flour, cornmeal, and cayenne pepper in a shallow dish
Remove the chicken from the marinade and roll in the flour mixture until evenly coated (discard remaining marinade and flour mix).
Heat 1 tablespoon oil in a large non-stick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown (about 3 min each side). Repeat with the other half of the chicken.
Transfer chicken to platter and drizzle with more hot sauce if desired. Serve with celery sticks and dip.
Spicy Bleu Cheese Dip
6 oz container of non-fat Plain Greek Yogurt (Fage 0% is a Dietitian's Top Pick)
1/3 cup bleu cheese crumbles
¼ tsp cayenne pepper
Hot sauce to taste
Whisk yogurt, bleu cheese, and cayenne pepper in a small bowl. Cover and refrigerate until ready to serve. Add hot sauce to taste if desired.
Black Bean and Mango Salsa
1 (15oz) can black beans, rinsed and drained (I used Full Circle - our organic brand with a NuVal of 82)
1 mango chopped (I used frozen and thawed mango chunks with a NuVal of 93)
1 cup seeded chopped tomatoes (I used roma style with very little water content)
½ cup chopped onions (I used red because they look pretty)
¼ cup fresh cilantro, chopped
1 serrano pepper, minced
1 clove garlic, minced
½ lemon juice (from a fresh lemon)
1 tablespoon balsamic vinegar
Mix all ingredients and chill for about an hour.