2/1/13

What's New: Game Day Snacks

Whether you are rooting for the Ravens or fostering the 49ers, one thing is certain - you are going to need snacks this Sunday.

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


 
 
Boneless Buffalo Wings
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.

1/30/13

Dietitian's Top Pick - Smart Balance HeartRight Milk


Drink up to reduce your risk of heart disease! This milk provides an impressive 400 mg of plant sterols; drink twice a day to meet 800 mg in order to keep your ticker happy and healthy! Trust me, it won't be hard to chug two servings each day, this milk is so rich and creamy you will be thinking that your doing something naughty every time you pour yourself a cold one! Not only are you serving your heart well with the extra plant sterols and Omega-3, but you are helping your bones as well. This milk has 25% more calcium than regular milk to help strengthen those bones of yours. Smart Balance has done it again, those heart healthy promoters are giving you no excuse to get your cholesterol and triglycerides under control. Now that's something I will raise my glass to!

Smart Balance HeartRight Fat Free Milk gets the highest possible NuVal score in the dairy department with a 100 making it a Dietitian's Top Pick. This is a great milk to try when switching from whole or 2%. It still has that great creamy taste but without all the fat. Be sure to visit your favorite Market Street and see all the Dietitian's Top Picks. You'll find our cute faces on almost 300 items throughout the store.




Written by Alex Hobbs, Texas Woman's University dietetic intern. I will be completing my internship this December and I am currently working towards completing a Master's in Nutrition. I plan to take the RD exam in January to finally begin my career as a Registered Dietitian.




1/29/13

Tuesday Trade Up: Tortilla Chips

The Super Bowl is here again! Before close out this page for fear that I am going to recommend raw broccoli and cauliflower instead of your cheesy queso and pigs in a blanket, we're suggesting a Trade Up on your chips! Yes, you can have chips on Super Bowl Sunday.

Remember NuVal is focused on helping you make Trade Ups, not to pick out the perfect diet. So take today, cheer for your favorite team, try not to go overboard and enjoy your Trade Ups. Today we Trade Up Mission Tortilla Rounds to Tostitos Multigrain Chips.

Check out the Trade Up below. Tostitos provides you with less saturated fat and less sodium while still providing that same great crunch!

Tostitos Multigrain Chips (NuVal Score 24)
Ingredients: Corn, vegetable oil (corn, canola and/or sunflower oil), corn starch, whole buckwheat flour, whole oat flour, sugar, toasted corn germ, whole wheat flour, salt.
Nutrition
Serving size: 1 oz (8 chips)
Calories 150, Total Fat 7g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 110mg, Total Carbohydrates 19g, Dietary Fiber 2g, Sugars less than 1g, Protein 2g, Vitamin A 0%, Vitamin C 0%, Calcium 2%, Iron 2%

Mission Tortilla Rounds (NuVal score 5)
Ingredients: Ground corn treated with lime, water, vegetable oil (contains one or more of the following: cottonseed oil, corn oil, palm oil), salt.
Nutrition
Serving size: 1 oz (10 chips)
Calories 140, Total Fat 7g, Saturated Fat 3g, Trans Fat 0g, Cholesterol 0mg, Sodium 150mg, Total Carbohydrate 17g, Dietary Fiber 1g, Sugars 0g, Protein 2g, Vitamin A 0%, Vitamin C 0%, Calcium 2%, Iron 2%.

What snacks do you plan to have on Game Day? Need some suggestions? Flash back to our blog last year on tasty Super Foods for Super Bowl Sunday.