Enjoy the Superbowl with these Healthy Treats!

It’s time for the big game! Enjoy some healthy treats while you watch the game.

White Chicken Chili

1-1/2 boneless, skinless chicken breasts
1 large onion, chopped (about 1 cup)
2 cloves garlic, minced
1 can (14 oz) chicken broth
1 tsp. ground cumin
1 tsp. dried oregano leaves
1/2 tsp. salt
1/4 tsp. red pepper sauce
2 cans (15.8 oz size) great northern beans
1 can (15.25 oz size) corn (chickpeas may be substituted)
2 Tbsp. Fresh cilantro, chopped

Place chicken, onion, garlic, broth, cumin, oregano, salt, and red pepper sauce in a large pot. Add water to cover chicken. Cook on medium heat until chicken done. Use a meat thermometer in the largest part of the breast to insure that a safe temperature of 180° is reached. Remove chicken from the pan, shred and return to the pot. Add beans, cilantro and additional water if needed. Cook for an additional 20 minutes and serve. Makes 12 servings.

Nutrition information per serving: 150 calories, 23 grams protein, 3 grams fat, 17 grams
carbohydrate, 466 mg sodium.

South of the Border Lettuce Wraps

3 cups chicken breast, cooked and cubed
1 can (15 oz) black beans, rinsed and drained
1 medium tomato, seeded and finely chopped
½ cup salsa
¼ cup onion, finely chopped
1 can (4 oz) green chilies, chopped
¼ cup sweet red pepper, finely chopped
1 tbsp lime juice
½ teaspoon seasoned salt
¼ teaspoon garlic powder
1 medium ripe avocado, peeled and finely chopped
½ cup reduced fat sour cream
12 Bibb or Boston lettuce leaves

In a large bowl, combine the first 11 ingredients.  Refrigerate until serving.  Stir in avocado just before serving.

Place ½ cup chicken mixture on each lettuce leaf.  Top with 2 teaspoons of sour cream.  Fold lettuce over mixture to make a wrap.  Makes 12 small wraps.

Nutrition information per serving:  130 calories, 13 grams protein, 4 grams fat, 10 grams carbohydrate, 239 mg sodium.

Roasted Chickpeas

1 can organic chickpeas, drained and rinsed
1 teaspoon olive oil
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon dried basil
1 teaspoon Parmesan cheese
1/4 teaspoon red pepper flakes

Preheat oven to 450 degrees. Pat dry the chickpeas. In a small mixing bowl, combine seasonings and oil.  Add the chickpeas and mix until evenly coated. Place chickpeas in one layer on a baking sheet. Bake for 10-15 minutes stir and bake for an additional 10-15 minutes until golden and slightly brown.  Turn the oven off, open the door a crack and let the chickpeas continue to cook another 20 minutes. Cool and eat. Makes 4-1/4 cup servings.

Nutrition information per serving:  118 calories, 11 grams protein, 3 grams fat, 35 grams carbohydrate, 317 mg sodium.

Kale Chips

1 large bundle curly green or purple kale
1 tbsp. olive or avocado oil
Seasonings of choice
pinch sea salt, or
1 tsp chili powder, or
1 tsp curry powder, or
1 tbsp. Parmesan cheese

Preheat oven to 225 degrees. Rinse and thoroughly dry kale, then tear into small pieces, discarding large stems. Place dry kale in a large mixing bowl, toss with oil and seasoning(s) and mix with hands to evenly coat.

Spread the kale in a single layer on 2 large baking sheets. Keep the pieces from touching each other as much as possible. Bake for 15 minutes, watching closely so it doesn’t burn. Lightly toss the kale and continue baking for 5-10 minutes until kale is crispy and slightly golden brown. Remove from oven and let cool slightly. Enjoy immediately. Store covered at room temperature for up to 3 days. Makes 4 servings.

Nutrition information per serving without seasoning: 69 calories, 2 grams protein, 4 grams fat, 8 grams carbohydrate, 32 mg sodium.

Dark Chocolate Blondies

1 (15 ounce) can chickpeas, rinsed and drained
1/3 cup almond butter
1/3 cup sugar-free maple syrup
1/4 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon cinnamon
2 teaspoon vanilla
1 egg
1/4 cup dark chocolate chips
Coarse salt

Preheat the oven to 350 degrees F. Line an 8 x 8 inch baking pan with parchment paper.

Add the chickpeas, almond butter, sugar-free maple syrup, baking soda, baking powder, cinnamon, vanilla and egg to a food processor or blender. Pulse 5 to 10 times and then process on high until smooth. Stir in the dark chocolate chips.

Spread batter evenly in the lined baking pan. Sprinkle a pinch of coarse salt over the top and bake for 20-25 minutes. Cut into 12 servings.

Nutrition information per serving:  173 calories, 4 grams protein, 6 grams fat, 10 grams carbohydrate, 147 mg sodium.

Apple Chips

2 apples, Honey-crisp
1 tsp cinnamon

Preheat oven to 200 degrees. Wash and then thinly slice apples, discarding seeds. Arrange apples in a single layer on a baking sheet covered with parchment paper. Sprinkle with cinnamon.  Bake for 1 hour. Flip apples and continue baking for an additional 1-2 hours, flipping occasionally. Bake until the apple slices are no longer moist. Makes 4 servings.

Nutrition information per serving:  66 calories, 1 gram protein, 0 grams fat, 17 grams carbohydrate, 0 mg sodium.

Layered Mexican Salad

2 ½ cups plum tomatoes, seeded and chopped
1/2 cup fresh cilantro, chopped
1/8 teaspoon cayenne pepper
1/4 cup lime juice
1 cup unsalted canned black beans, drained and rinsed
1/2 teaspoon ground cumin
2 cups romaine lettuce, chopped
1 1/2 cups rotisserie chicken breast, shredded
1 cup frozen corn kernels, thawed
1/4 cup prepared guacamole
2 ounces tortilla chips, lightly crushed
1/4 cup sour cream

In a bowl, combine tomatoes, onion, cilantro, cayenne, and 3 tablespoons lime juice in a bowl.

In a separate bowl, mix together beans, cumin, and remaining lime juice.

Spoon ¼ cup of the tomato mixture into 4 large glasses or pint jars. Layer with romaine, chicken, corn, guacamole, tortilla chips, black bean mixture, and remaining tomato mixture. Garnish with 1 tablespoon sour cream and serve. Makes 4 servings.

Nutrition information per serving: 305 calories, 18 grams protein, 11 grams fat, 38 grams carbohydrate, 478 mg sodium.

Pizza Chicken Bake

14 oz pizza sauce, look for one without added sugar
16 oz chicken breasts, boneless, skinless
1 T olive oil
1 tsp. oregano
1 tsp. garlic powder
6 oz. part-skim Mozzarella, sliced thin or shredded
1 oz. sliced pepperoni

Preheat oven to 400 F. Reduce the pizza sauce (to prevent a runny dish) by heating in a small saucepan over low heat for about 20 minutes until it is reduced to 1 cup.

Trim the chicken breasts and place one at a time inside a heavy plastic bag; pound to flatten the chicken. Sprinkle oregano and garlic on both sides of chicken.

Heat olive oil over medium-high heat in a large non-stick skillet or an electric griddle. Add the chicken and cook 1-2 minutes on each side to brown the chicken.

Spray a glass casserole dish with cooking spray and add chicken in a single layer. Top chicken evenly with reduced pizza sauce, mozzarella cheese and pepperoni slices. Bake uncovered about 25-30 minutes–the cheese should be melted and starting to brown.  Makes 5 servings.

Nutrition facts per serving:  283 calories, 31 grams protein, 14 grams fat, 7 grams carbohydrate, 649 mg sodium.

Burrito Bowl

1 Tablespoon olive oil
1/2 cup red bell pepper
1/2 cup diced sweet onion
1 pound lean hamburger
1/3 cup Old El Paso Medium Thick n’ Chunky Salsa
1 15 oz can black beans, rinsed and drained
1 15 oz can corn, drained
1 14.5 oz can diced tomatoes
1 4 oz can Old El Paso diced green chilies
1 cup jasmine rice (or any long grain)
1 Tablespoon taco seasoning
1/2 teaspoon chili powder
2 1/2 cups chicken stock
1 cup shredded cheddar/jack cheese
salt and pepper to taste

Optional toppings:
sour cream, cilantro, green onions, tomatoes, avocado

In a large pan heat the olive oil over medium heat. Sauté the onions and red peppers. Add in hamburger and cook until browned. Stir in salsa, black beans, corn, tomatoes, green chilies, jasmine rice, taco seasoning and chili powder. Pour in chicken stock and then bring to a light boil. Cover the pan and reduce heat to low. Cook for an additional 15-20 minutes, or until the rice is all the way cooked.

When rice is done, add salt and pepper to taste. Top with your favorite toppings. Makes 8 servings.

Nutrition information per serving: 185 calories, 13 grams protein, 6 grams fat, 29 grams carbohydrate, 864 mg sodium.


About Deb Hart

Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.
This entry was posted in Uncategorized. Bookmark the permalink.

Comments are closed.