Cookbook has healthy recipes for Super Bowl

Life

January 17, 2010

From TASTE OF HOME The Goshen News Sun Jan 17, 2010, 11:36 PM EST

Score a touchdown at your Super Bowl Party this year, with a game plan of healthy and tasty “man food” recipes from the cooking magazine, Taste of Home and its newest publication, “The Comfort Food Diet Cookbook.” Pigskin Sandwiches, Stuffed Potato Skins, Barbecued Chicken, Beer Dip, Taco Casserole, Spicy Three-Bean Chili, Tangy Chicken Wings and Spaghetti Pie are perfect for game day. These hearty recipes are full of flavor but are low in fat and calories. These dishes are all less than 400 calories per serving.

Pigskin Sandwiches

18 Servings

Prep: 40 min. + rising Bake: 20 min.

Ingredients

• 1 package (1/4 ounce) active dry yeast

• 1/2 cup sugar, divided

• 2 cups warm water (1100 to 1150), divided

• 1/2 cup plus 2 tablespoons butter, softened, divided

• 1-1/2 teaspoons salt

• 1 egg, beaten

• 6-1/2 to 7 cups all-purpose flour

• Mayonnaise or mustard, optional

• Lettuce leaves and sliced tomatoes

• 18 slices processed American cheese

• 2-1/2 pounds sliced deli ham

• 4 ounces Kraft Philadelphia. - Cream Cheese, softened

Directions

• In a large bowl, dissolve yeast and 2 teaspoons sugar in 1/4 cup warm water. Let stand for 5 minutes. Add 1/2 cup butter, salt, egg and remaining sugar and water. Beat in 4 cups flour until smooth. Stir in enough remaining flour to form a soft dough.

• Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour.

• Punch dough down. turn onto a lightly floured surface; divide into 18 pieces. Shape into ovals; place 2 in. apart on greased baking sheets. Cover and let rise until doubled, about 30 minutes.

• Bake at 3500 for 18-23 minutes or until golden. Melt remaining butter; brush over buns. Remove from pans to wire racks to cool.

• Split buns. Spread with mayonnaise or mustard if desired. Top with lettuce, tomato, cheese and ham. Replace tops. Place cream cheese in a plastic bag; cut a small hole in the corner of the bag. Pipe football laces on sandwiches. Yield: 18 servings.

Stuffed Potato Skins

12 Servings

Prep: 10 min. Bake: 50 min.

Ingredients

• 6 medium baking potatoes (6 ounces each)

• 1 tablespoon butter, melted

• 1 teaspoon hot pepper sauce, divided

• 1 cup thinly sliced green onions

• 1 large sweet red pepper, finely chopped

• 1/2 cup fresh broccoli florets, finely chopped

• 1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided

Directions

• Scrub and pierce potatoes. Bake at 4000 for 40-50 minutes or until tender. Cool slightly; cut each potato in half lengthwise. Scoop out the pulp, leaving a thin shell (save pulp for another use). Place potato shells on an ungreased baking sheet.

• Combine butter and 1/2 teaspoon hot pepper sauce; brush over shells. Broil 4 in. from the heat for 5 minutes or until edges are crispy and butter is bubbly. Meanwhile, in a bowl, combine the onions, red pepper, broccoli, 3/4 cup cheese and remaining hot pepper sauce; spoon into potato skins. Sprinkle with remaining cheese. Broil 2-3 minutes longer or until cheese is melted. Yield: 12 servings.

Nutritional Analysis: 1 potato skin equals 158 calories, 3 g fat (2 g saturated fat), 9 mg cholesterol, 35 mg sodium, 29 g carbohydrate, 5 g fiber, 5 g protein. Diabetic Exchange: 2 starch.

Barbecued Chicken

4 Servings

Prep: 20 min. + marinating Grill: 30 min.

Ingredients

• 1/4 cup white vinegar

• 1/4 cup butter, cubed

• 1/4 cup water

• 1/4 teaspoon each dried thyme, oregano and rosemary, crushed

• 1/4 teaspoon garlic powder

• 1/8 teaspoon salt

• 1/8 teaspoon pepper

• 1 broiler-fryer chicken (3½ to 4 pounds), quartered

Directions

• In a small saucepan, combine the vinegar, butter, water and seasonings; bring to a gentle boil. Remove from the heat; cool to room temperature.

• Pour the marinade into a large resealable plastic bag; add chicken. Seal bag and turn to coat. Refrigerate for 4 hours, turning once.

• Drain and discard marinade. Grill chicken, covered, over medium heat for 15-20 minutes on each side or until juices run clear. Yield: 4 servings.

Nutrition Facts: One serving (prepared with margarine and served without the skin) equals 224 calories, 225 mg sodium, 58 mg cholesterol, 1 g carbohydrate, 21 g protein, 14 g fat. Diabetic Exchange: 3 meat.

Beer Dip

28 Servings

Prep/Total Time: 5 min.

Ingredients

• 2 packages (8 ounces each) Kraft Philadelphia Cream Cheese, softened

• 1/3 cup beer or nonalcoholic beer

• 1 envelope ranch salad dressing mix

• 2 cups (8 ounces) shredded cheddar cheese

• Pretzels

Directions

• In a large bowl, beat the cream cheese, beer and dressing mix until smooth. Stir in cheese. Serve with pretzels. Refrigerate leftovers. Yield: 3½ cups.

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