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Tailgating Made Healthy

5:02 PM, Aug 14, 2013   |    comments
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Greensboro, NC -- Face it, football is about food. The tailgating, the gameday get togethers, it all involves food.

2WTK went in search of ways to make traditional tailgating food healthier. NC Cooperative Extension Agent Geissler Baker knows it's all about taste. These recipes won't disappoint, including the trickplay Deviled Eggs that include mashed potatoes!

New American Deviled Eggs

8 hard-boiled large eggs, shells removed

¼ cup plain fat-free yogurt

2 tbsp. low-fat mayonnaise

2/3 cup cooked cubed peeled baking potato

1 tsp. curry powder

½ tsp. salt

½ tsp. grated peeled fresh ginger

1/8 tsp. hot pepper sauce

2 tbsp. chopped green onions (optional)

Slice eggs in half lengthwise; remove yolks and reserve 4 whole yolks for another use. 

Combine yogurt and next 6 ingredients (through hot pepper sauce) in a medium bowl; mash with a fork.  Add remaining yolks; beat with a mixer at high speed until smooth.  spoon about 1 tablespoon yolk mixture into each egg-white half.  Cover and chill 1 hour.  Garnish with green onions, if desired. 

Calories 34 / Fat 1.4g

Chef's Note:  To perfectly center the yolks before hard-boiling the eggs, wrap a rubber band around your egg carton and refrigerate the carton on its side for several hours or overnight.

*Recipes courtesy of www.health.com

White Bean and Bacon Dip

2 applewood-smoked bacon slices, chopped

4 garlic cloves, minced

1/3 cup fat-free, less-sodium chicken broth

1 (19-ounce) can cannellini beans, drained

¼ cup chopped green onions

1 tbsp. fresh lemon juice

½ tsp. hot sauce

1/8 tsp. salt

1/8 tsp. paprika

Cook bacon in a small saucepan over medium heat until crisp.  Remove bacon from pan with a slotted spoon; set aside.  Add garlic to drippings in pan; cook 1 minute, stirring frequently.  Add broth and beans; bring to a boil.  Reduce heat, and simmer, uncovered, 10 minutes. 

 

Combine bean mixture, onions, and remaining ingredients in a food processor, and process until smooth.  Spoon mixture into a bowl; stir in 1 tablespoon reserved bacon.  Sprinkle dip with remaining bacon just before servings.  Serve with chips.   

 

Calories 137 / Fat 3.8g

 

*Recipe courtesy of www.health.com

 

Yogurt-and-Spice Grilled Chicken Skewers

Dipping sauce:

1/3 cup honey mustard

2/3 cup reduced-fat sour cream

 

Marinade:

1 cup plain low-fat yogurt

1 tsp. paprika

1 tsp. onion powder

1 tsp. garlic powder

½ -1 tsp. chili powder

¼ tsp. ground cayenne pepper

½ tsp. salt

 

Chicken: 

1 ½ lbs. skinless, boneless chicken breasts, trimmed of visible fat

12 metal or wooden skewers

 

For the dipping sauce, mix the honey mustard and sour cream in a small bowl.  Cover and refrigerate until needed.  This sauce can be made up to 2 days in advance. 

 

In a small bowl, whisk together all marinade ingredients; set aside. 

 

Cut each chicken breast lengthwise into 4 long, thin strips.  You should end up with about 12 strips.  Place the strips into a gallon-size zip-top plastic bag.  Pour the marinade mixture over the chicken, and close the bag.  Then flip the bag a few times to ensure that all pieces are coated with marinade, and refrigerate for at least 4 hours or overnight. 

 

When ready to cook, transfer the chicken to a colander to drain off excess marinade.  With clean hands, skewer each piece of chicken, threading it onto the end of a skewer.  Continue until all of the chicken pieces are skewered. 

 

Preheat the grill or grill pan to medium heat.  Cook for about 2 ½ minutes on each side, testing chicken for doneness before serving (meat should be opaque).  Transfer skewers to a clean platter.

 

Remove the chicken from the skewers, if desired.  Serve chicken while hot with the dipping sauce alongside. 

 

Calories 210 / Fat 7g

 

Chef's Note:  Cut out even more fat with fat-free sour cream and fat-free yogurt.

*Recipe courtesy of www.health.com

 

Denis Leary's Zesty Baked Chicken Wings

3 tbsp. olive oil

1 tbsp. Dijon mustard

Dash of cayenne pepper

1 tsp. finely minced garlic

½ tsp. salt

½ tsp. pepper

1 tbsp. lemon juice

½ tsp. lemon zest

16 chicken wings, each halved at joint and with tip removed

Cooking spray

1 cup grated fresh Parmesan

6 tbsp. chopped fresh parsley

1 ½ cups dry whole-wheat breadcrumbs

 

Dip:

1 cup fat-free yogurt

½ tsp. chopped fresh parsley

¼ tsp. lemon zest

½ tsp. lemon juice

¼ tsp. salt

¼ tsp. black pepper

1/8 tsp. Worcestershire Sauce

 


Combine first 8 ingredients (through lemon zest) in a large bowl, and whisk until combined.  Pour over wings, transfer to a zip-top plastic bag, and marinate in the refrigerator for 1-4 hours.

 

Preheat oven to 425°.

 

Line a baking pan with foil. Spray foil with cooking spray; set aside

 

Mix together Parmesan, parsley, and breadcrumbs in a shallow dish.  Coat wings in breadcrumb mixture.  Place on prepared pan. 

 

Bake on lowest oven rack for 20 minutes, then turn and cook for 10 more minutes. 

 

While wings are baking, combine dip ingredients in a small bowl.  Serve the wings with the dip. 

 

Calories 295/ Fat 19g

 

 

 

*Recipes courtesy of www.health.com

 

 

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