Four Wholesome Recipes for the Tremendous Bowl


Consumer Reports has no financial relationship with advertisers on this website.

If you hear the words “Super Bowl Spread” and think of chicken wings and chilli, not Vegas odds, we have good news. Just because the party might look a little different this year doesn’t mean you have to skip partying with some of your favorite foods.

These recipes are simple and delicious. If they’re too big for you and your quarantine pod to finish during the game, the leftovers will stay in the refrigerator for three or four days and will freeze well too, ”says Amy Keating. RD, a CR nutritionist.

Our recipe suggestions for the Super Bowl give old favorites a healthier twist: Buffalo chicken skewers, slow cooker turkey chilli, mac and cheese with cauliflower and lighter vegetable lasagna. With added veggies, they’re more nutrient-rich and lower in calories than their traditional counterparts, but they’re winners when it comes to taste. And you won’t miss the game because you can prepare it in advance.

Buffalo Chicken Skewers with Blue Cheese Dip

For the skewers
12 6 to 8 inch bamboo skewers
3 8-ounce boneless and skinless chicken breasts
1⁄2 cup hot Louisiana-style sauce (we used Franks)
2 tablespoons of white vinegar
1 teaspoon Worcestershire sauce

For the dip
1 cup of non-fat Greek yogurt
2 cloves of garlic, chopped
2 spring onions, chopped
¼ cup of blue cheese, crumbled
¼ teaspoon black pepper
Cayenne pepper (optional)

12 carrots, cut into sticks
12 stalks of celery, cut into sticks

1. Soak the skewers in water for 60 minutes, then preheat the oven for grilling.

2. Cut the chicken into 12 longitudinal strips; Thread each strip onto a skewer.

3. In a small bowl, combine the hot sauce, vinegar and Worcestershire sauce. put aside.

4. In another bowl, mix the yogurt, garlic, spring onions, blue cheese, and pepper. Garnish with a little cayenne pepper if you like. put aside.

5. Place the skewers on the grill pan. Fry for 8 to 10 minutes, until the chicken is cooked through. While the chicken is still hot, coat each skewer generously with the spicy sauce mixture. Serve immediately with the blue cheese dip and the sliced ​​carrots and celery.

The story goes on

Makes 12 servings

Nutritional information per 1 skewer and 2 tablespoons of sauce: 80 calories, 2 g fat, 1 g saturated fat, 1 g carbohydrates, 0 g fiber, 1 g sugar (0 g added sugar), 16 g protein, 360 mg sodium

Slow cooker turkey chilli

1 teaspoon of olive oil
1 pound ground turkey
1 large onion, chopped
1 clove of garlic, chopped
2 red peppers, chopped
2 cups of frozen corn
1 can (28 oz) of diced tomatoes with no added salt
1 can (15 ounce) low sodium black beans, rinsed
2 tablespoons of tomato paste
2 tablespoons of chili powder
1 teaspoon of cumin
½ teaspoon of cayenne pepper
½ teaspoon of salt
⅛ teaspoon of cinnamon
¼ cup of non-fat sour cream
½ cup of grated cheddar cheese
1 bunch of chives, cut

1. Heat the oil in a large pan and cook the turkey, onion and garlic over medium heat. Stir until the turkey crumbles and is no longer pink. drain.

2. Spoon the mixture into a 5 liter slow cooker; Stir in paprika, corn, tomatoes, beans, tomato paste, chili powder, cumin, cayenne pepper, salt and cinnamon until everything is well mixed.

3. Cook for 4 to 5 hours on high or 6 to 8 hours on low. Serve with sour cream, cheese and chives.

Makes 6 servings

Nutritional information per serving: 300 calories, 10 g fat, 2 g saturated fat, 36 g carbohydrates, 9 g fiber, 12 g sugar (0 g added sugar), 24 g protein, 430 mg sodium

Mac and cheese with cauliflower

1 box (1 pound) of elbow-shaped pasta
½ medium headed cauliflower, sliced ​​and cut into small florets
2 slices of whole wheat bread
1 tablespoon of olive oil
8 ounces hot cheddar, grated
4 ounces of low-fat cream cheese
4 tablespoons of grated parmesan cheese
½ cup fat free half and half
½ teaspoon salt and freshly ground black pepper

1. Preheat the oven to 350 ° F. Grease a 9×13-inch baking dish.

2. Bring a large saucepan of water to a boil. Add pasta and cauliflower and cook according to the directions in the pasta package.

3. In the meantime, pulse the bread, olive oil and 1 tablespoon of parmesan in a food processor until coarse crumbs form. Put aside.

4. After the pasta and cauliflower have cooked, keep 1⁄2 cup of the cooking water. Drain the pasta and cauliflower.

5. Place the cheddar, cream cheese, 3 tablespoons of parmesan, half and half, salt and pepper in a used saucepan.

6. Add the pasta and cauliflower and stir until well mixed and the cheese has melted. Add reserved cooking liquid.

7. Put in a prepared baking dish. Top with reserved breadcrumbs. Bake for about 15 to 20 minutes, until the mac and cheese are bubbling and the crumbs are browned.

Makes 8 servings

Nutritional information per serving: 410 calories, 15 g fat, 8 g saturated fat, 51 g carbohydrates, 4 g fiber, 5 g sugar (0 g added sugar), 17 g protein, 470 mg sodium

Lighter vegetable lasagne

1 tablespoon of olive oil
1 medium onion, chopped
1 small red pepper, chopped
8 ounces Baby Bella mushrooms, chopped
1 small zucchini, chopped
2 chopped garlic cloves
1 glass (25 ounces) low-sodium marinara sauce
1 container (16 ounces) of low-fat cottage cheese with small curd cheese
1 egg white
¼ cup of grated parmesan cheese
¼ cup parsley leaves
8 ounces of partially skimmed mozzarella, cut into cubes
¼ teaspoon salt and pepper
9 ready-to-use lasagna noodles

1. Preheat the oven to 400 ° F.

2. Heat the oil in a large pan over medium-high heat. Add onion, pepper, mushrooms and zucchini. Cook for about 10 minutes, stirring frequently, until the vegetables are soft and the liquid has evaporated. Add the garlic. Cook for 1 minute while stirring. Add sauce and simmer for 20 minutes, partially covered.

3. In the meantime, put the cottage cheese, egg white, parmesan and parsley leaves in a container with a food processor. Process until smooth. Put in a bowl and stir in the mozzarella, salt and pepper.

4.1⁄4 of the vegetable sauce mixture in a 9×13 inch baking dish; spread out to cover. Top with 3 noodles, 1⁄2 of the cheese mixture and another 1⁄4 of the sauce. Repeat the process again and cover with the remaining sauce. Spray aluminum foil with cooking spray and cover the lasagna.

5. Bake covered for 25 to 30 minutes or until bubbly. Cover and bake for another 5 to 10 minutes. Let rest for 10 minutes before serving.

Makes 9 servings

Nutritional information per serving: 250 calories, 8 g fat, 4 g saturated fat, 26 g carbohydrates, 3 g fiber, 8 g sugar (0 g added sugar), 17 g protein, 500 mg sodium

The right slow cooker for you

There is a lot to consider when choosing a slow cooker: capacity, size, and a slew of new features. CR tests have shown that they differ in performance. Here are some that will set you up for slow cooker success.