Healthy Super Bowl Recipes from Canyon Ranch
The big day of the big game is fast-approaching, and for many, football fans or not, Super Bowl Sunday translates to a day in with friends and family while being surrounded by plenty of food and snacks. We’ve acquired a few recipes from Canyon Ranch to make planning for your game-day get-together a breeze: for a satisfying, festive and healthy spread, try these recipe makeovers that make traditional fatty Super Bowl foods and snacks anything but “a calorie-ridden nutritional disaster,” as Canyon Ranch puts it.
“Try this tasty, fun version of Buffalo Chicken—without the wings and grease but with all the punchy flavor—plus a helping of fresh, crisp veggies to balance the spice,” says Canyon Ranch.And of course, you can’t forget the dips. Canyon Ranch also shares its recipes for healthy and customizable hummus, a traditional smoked chipotle salsa and a creamy, low-fat and low-sodium artichoke dip. Now all you’ll need to decide on is which team you’re rooting for.
Buffalo Chicken Salad (Makes 4 salads)
For the Buffalo Sauce:
½ cup diced yellow bell pepper
⅔ cup diced onion
3 garlic cloves, minced
½ tsp black pepper
2 tsp red chili flakes
2 tsp salt
¾ cup white distilled vinegar
¾ cup water
¼ cup butter
4 skinless chicken breast halves, boned and defatted
⅓ cup buttermilk
1 tbsp olive oil
1 cup all-purpose flour
1 tsp paprika
½ tsp salt
Pinch black pepper
1 large carrot, cut into 2-inch x ½-inch sticks
1 large cucumber, cut into 2-inch x ½-inch sticks
2 stalks celery, cut into 2-inch x ½-inch sticks
4 cups green leaf lettuce
½ cup bleu cheese salad dressing (see recipe)
- Combine all Buffalo Sauce ingredients except for butter in medium saucepan. Bring to a boil, reduce heat to a simmer and cook until vegetables are soft and liquid has reduced by half. Cool slightly and place in blender. Add butter and puree until smooth. Refrigerate.
- Pound chicken breasts to ½-inch thick. Combine buttermilk and pepper in a shallow bowl. Add chicken and marinate for at least 2 hours.
- Heat olive oil in a large sauté pan over medium heat. In a shallow bowl, combine flour, paprika, salt and second pepper. Mix well. Dredge chicken breasts in seasoned flour and place in hot pan. Sauté over medium heat until golden brown on each side, about 3- 5 minutes. If necessary, transfer to a 400° oven to finish cooking.
- Divide carrots, cucumber and celery stick into 4 equal portions. Place 1 cup of lettuce on each of four plates. Top with carrots, cucumber and celery sticks. Drizzle each salad with 2 tbsp bleu cheese dressing. Slice each chicken breast and place over vegetables. Top with 2 tbsp buffalo sauce.
Nutrition information per serving: 405 calories | 35 g carbohydrate | 14 g fat | 86 mg cholesterol | 34 g protein | 656 mg sodium | 4 g fiber
Artichoke Dip (Makes 16 [¼-cup] servings)
½ cup low-fat cream cheese
½ cup nonfat sour cream
¼ cup grated Parmesan cheese
½ cup grated mozzarella cheese
2 tbsp fresh lemon juice
1 ½ tsp salt
1 ½ tsp black pepper
½ cup chopped green chili
2 cups canned artichoke hearts, drained and rinsed
- Preheat oven to 400°.
- Combine all ingredients except for artichoke hearts in a food processor. Process until smooth and creamy. Add artichokes and pulse until artichokes are chunky.
- Place dip in an 8-inch baking pan and bake for 10- 15 minutes or until bubbly.
Nutrition information per serving: 55 calories | 5 g carbohydrate | 2 g fat | 8 mg cholesterol | 4 g protein | 282 mg sodium | 1 g fiber
Hummus (Makes 8 [¼-cup] servings)
1 15-oz. can garbanzo beans, drained
½ tsp ground cumin
1 tsp minced garlic
2 tsp chopped fresh parsley
2 tbsp fresh lemon juice
2 tbsp extra virgin olive oil
Pinch freshly ground black pepper
½ tsp sea salt
1 tbsp sesame tahini
¼ cup water
Combine all ingredients in a blender or food processor and puree until smooth. If hummus is too thick, add more water until it reaches desired consistency. Adjust seasonings as desired.
Nutrition information per serving: 90 calories | 9 g carbohydrate | 5 g fat | 0 mg cholesterol | 3 g protein | 143 mg sodium | 1 g fiber
Chipotle Salsa (Makes 16 [2-tbsp] servings)
1 15-oz. can whole tomatoes, drained
¼ cup diced red onion
1 clove garlic, minced
1 tsp dried oregano
1 tbsp chopped cilantro
¼ tsp minced chipotle pepper
½ tsp sea salt
1 tsp red wine vinegar
1 tsp white wine vinegar
Pinch chili flakes
Place all ingredients in a food processor or blender container and blend until smooth.
Nutrition information per serving: 10 calories | 2 g carbohydrate | Trace fat | 0 mg cholesterol | Trace protein | 152 mg sodium | Trace fiber
Check out last year’s healthy Super Bowl recipes from celebrity fitness and wellness guru David Kircsh.