Super Bowl recipes for The Biggest Loser fans

January 28, 11:19 AMNutrition ExaminerCarol Bardelli

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Enjoy slimmed down delicious Super Bowl favorites.

Enjoy your Super Bowl Sunday party and stay on track with your diet with these low fat, low carb, and low calorie friendly recipes. Remember portion control is keyy no matter which diet program you follow. Enjoy!

Hot and Healthy Buffalo Chicken Wings

1 pound chicken wings, skin removed                           

1/2 cup skim milk

1/2 cup unseasoned bread crumbs                                

1 tablespoon chili powder

1 teaspoon onion powder                                               

1 teaspoon garlic powder

1/2 teaspoon cayenne powder

Dip:

1 cup non fat sour cream (if using full fat add to calorie content)                                      

4 ounces non fat cream cheese (if using full fat add to calorie content)

1 tablespoon chives, chopped

Soak chicken wings in milk 15 minutes. Combine breadcrumbs and spices in a plastic bag. Drain excess milk from chicken and dip wings in breadcrumb mixture until coated. Spray a 9 x 13 baking pan with non fat cooking spray. Line chicken in pan and bake 25 minutes or until juices run clear. Combine sour cream, cream cheese and chives. Serve with dip and celery sticks. 4 servings.

Nutritional Analysis Per Serving: Calories 226, Protein 32 grams, Fat 5 grams, Carbohydrate 14 grams

 Big Dude’s Mediterranean Grilled Chicken "Subs" 

2 - 4 ounce boneless skinless chicken breasts

1 teaspoon olive oil 

Salt and pepper to taste

1/8 teaspoon garlic powder              

1/8 teaspoon onion powder

1/8 teaspoon dried oregano  

1/8 teaspoon red pepper flakes

1/3 cup sun dried tomatoes, drained and rinsed

1/3 cup sliced black olives,                   

Additional 1 teaspoon olive oil

2 low calorie rolls, split lengthwise

1 cup Spring Mix Greens  

Preheat grill to medium high heat. Brush breasts lightly with olive oil, season with salt, pepper, garlic powder, onion powder, oregano and red pepper to taste. Place chicken on grill and cook for 10 to 12 minutes, turning once, until done. In a medium bowl, combine the sun-dried tomatoes, olives, and additional olive oil. Season with salt and pepper to taste. Layer chicken, tomato and olive mixture and greens on rolls. 2 Servings.

Nutritional Analysis Per Serving:

Calories 458, Protein 41 grams, Fat 15 grams, Carbohydrates 5 to 15 grams depending on the brand of roll

Iron Mountain Chili

2 pounds round steak, cut in 1 inch cubes                    

1/8 cup olive oil

2 cups yellow onion, chopped                                       

4 cloves garlic, minced

1 - 15 ounce can tomatoes, undrained                          

1 - 15 ounces tomato sauce

2 tablespoons chili powder                                             

1 teaspoon ground cumin

1 teaspoon oregano                                                       

1 teaspoon black pepper

For garnish:   Scallions, diced                                        

Low fat sour cream

No oil salsa

In a large Dutch oven or sauce pan, cook steak cubes in olive oil until browned. Add onions and garlic and cook 5 minutes or until tender. Stir in remaining ingredients (not garnishes) and bring to a boil. Reduce heat, cover & simmer for 1 11/2 to 2 hours until meat is tender and tomato juices reduced. Garnish with 1 teaspoon each low fat sour cream, scallions and salsa. 8 servings.

Nutritional Analysis Per Serving:

Calories 300  Protein 38 grams Fat 11 grams Carbohydrate 10 grams

Sleek Greek Chicken Kabobs

1 pound boneless, skinless chicken breast  

Marinade:                     

1 tablespoon fresh ginger root, finely chopped              

3 tablespoons olive oil                                         

3 tablespoons dry vermouth                                      

1 large cloves garlic, finely chopped                           

12 sprigs watercress                                            

2 large lemons, cut into wedges   

24 Artichoke hearts, drained

24 Bell pepper chunks, about 1 inch x 1 inch in size

Cut chicken into bite size cubes and put in a bowl. Combine marinade ingredients and pour over chicken. Cover and marinate at least 1 hour. Thread chicken and vegetables  onto 12 metal skewers. If you use wood skewers soak in water first to prevent burning.  Grill or broil 6 inches from the heat for 8 minutes, turning frequently. Serve hot. 6 servings.

Nutritional Analysis Per Serving: 

Calories 188   Protein 21 grams Fat 4 grams Carbohydrate 14 grams

Recipes from 'The Protein Edge High Protein Low Carbohydrate Recipes for Strength Gains and Smart Weight Loss' by Carol Bardelli, SN, Ph.D. Available in eBook format soon.