Wellness for the Family: Super Bowl Sunday Recipes

American’s typically consume an extra 1,200 calories in snacks alone on Super Bowl Sunday which creates an average of 2,400 calories consumed for the day.

Michelle was back with a registered dietitian, Grace Derocha, of Blue Cross Blue Shield of Michigan to talk about two fun and healthy recipes that can help you stay on the healthy side of game day.

Here are the recipes:

Butter Chicken Bites

Ingredients

  • 2½- 3 lbs. boneless skinless chicken breast, cut into 2″ pieces
  • 1 onion diced
  • 3 cloves garlic, chopped
  • 2 tsp. curry
  • 2 tsp. garam masala (found in most grocery store’s spice section)
  • 1 tsp. cumin
  • ½ tsp. cayenne powder
  • ½ tsp. ground ginger (or 1″inch knob fresh ginger, minced)
  • 1 (14 oz.) can light coconut milk
  • 1 (6 oz.) can tomato paste
  • 3-4 drops liquid smoke (gives the chicken a smokey Tandori type flavor)
  • ½ cup plain Greek yogurt
  • Cilantro, chopped for garnish (optional)
  • Lime (optional)
  • One head cauliflower, cut into florets for “rice” (optional)
  • Salt, to taste

Instructions

  1. Place chicken pieces and onion in a slow-cooker.
  2. Sprinkle, garlic, curry, garam masala, cumin, cayenne pepper and ginger over chicken pieces.
  3. Add coconut milk, tomato paste, and liquid smoke. Stir to combine. Cover and cook on low for 5 hours.

For Stovetop Version
1. In a large pan over medium heat, sautee onions until translucent (about 5 min.) add spices and cook about 1 minute until fragrant.
2. Stir in coconut milk and tomato paste. Bring to a boil, reduce heat and let simmer for 5 min. Add chicken pieces and mix (cover) with sauce. Bring to a boil, reduce heat to medium and continue cooking until chicken is done (approx. 10 min).

Raita Yogurt Dip

Ingredients

  • 2 1/4 cup whole milk plain yogurt
  • 1 1/2 cup finely diced or grated cucumber (remove seeds first)
  • 3 tablespoon finely chopped chives or green onion
  • 6 teaspoons lemon or lime juice, more to taste
  • 3 tablespoon olive oil
  • 1 1/2 teaspoon ground cumin
  • 1 1/2 teaspoon coriander
  • 6–9 tablespoons chopped mint
  • 6–9 tablespoons chopped cilantro
  • 3/4 teaspoon salt, more to taste
  • 3/4 teaspoon pepper
  • Optional for spicy, add hot peppers of choice or crushed red pepper flakes

Instructions

  1. Place all ingredients in a bowl and stir.
  2. Refrigerate until ready to serve with butter chicken.

Loaded Sweet Potato Bites

Ingredients

  • 3-4 pounds sweet potatoes
  • 2-3 tablespoons olive oil
  • 2 teaspoons garlic powder
  • 2 teaspoons chili powder
  • 2 teaspoons kosher salt
  • Hot sauce, optional
  • Extra sharp cheddar cheese, shredded
  • ~6 green onions
  • ½ cup sour cream
  • ½ cup plain Greek yogurt

Instructions

  1. Preheat the oven to 450°F.
  2. Cut the sweet potatoes into ¼-inch slices. Place the slices in a large bowl, sprinkle with olive oil, garlic powder, chili powder, and kosher salt, and stir to thoroughly coat both sides of all slices.
  3. Place in a single row on a baking sheet lined with parchment paper. Bake 10 minutes on one side, then remove from the oven, flip all rounds, and bake another 10 minutes until soft.
  4. Thinly slice the green onions.
  5. Mix sour cream and Greek yogurt together.
  6. When the potatoes are done, remove them from the oven and add a dot of hot sauce on each round (if desired). Top each round with shredded cheese and wait a few minutes for the cheese to melt (the potatoes will be hot enough at this point to melt the cheese).
  7. Place the rounds on a serving platter. Add a dollop of sour cream/yogurt on each round, and garnish with sliced green onions.

Enjoy!

Categories: Recipes, the four, Wellness for the Family