Five Healthy (and Diabetes-Friendly) Super Bowl Recipes That Score!
Everyone loves Super Bowl parties because of the decadent—and yes, unhealthy—party food.
But with prediabetes rampant in America, partygoers should make a conscious effort to make smarter food choices for the sake of their health. Author and chef Amy Riolo, along with the American Diabetes Association, offers five quick, tempting, and easy-to-prepare party recipes to satisfy your appetite without increasing your risk for diabetes.
Hoboken, NJ (January 2018)—With the Super Bowl right around the corner, everyone is busy planning epic celebrations complete with decadent spreads of party food. From salty and fat-filled dips to sugar-loaded sweets and sodas, most people are planning to indulge in plenty of delicious but unhealthy snacks while they watch the game. You may think that it's fine to give yourself a "party pass" once in a while and feast on high-fat, high-salt, and high-sugar foods in the name of celebration. But if you're one of the 84.1 million people with prediabetes, overeating at parties isn't just irresponsible; it's outright dangerous!
"One in three U.S. adults over the age of 20 suffers from prediabetes," says award-winning author and chef Amy Riolo, spokesperson for the American Diabetes Association's new book Quick Diabetic Recipes For Dummies® (Wiley, January 2018, ISBN: 978-1-119-36323-1, $22.99). "Even worse, the majority of people with prediabetes don't realize they are in the danger zone for developing diabetes. If you will be attending a Super Bowl party this weekend, you need to think twice before diving into those sweet and sour meatballs or having a second (or third) helping of football-shaped brownies. There are many delicious alternatives that won't put you at serious risk for developing type 2 diabetes to enjoy instead."
Riolo explains that one of the ways to lower your risk for developing diabetes is by making healthier dietary choices and adjusting your eating habits so you eat less food. That's because eating too many servings of a food, even a healthy food, will affect your blood glucose and can add to weight gain—precursors for diabetes. This is especially important to keep in mind during parties, when you'll be tempted with an endless array of unhealthy choices.
"Eating the right serving sizes for your calorie goals and practicing portion control are essential parts of any healthy eating plan," says Riolo. "But just because you're making smarter dietary choices doesn't mean you have to miss out on great-tasting and satisfying party food. There are plenty of healthy dishes that can be enjoyed by partygoers with prediabetes and diabetes alike."
Here are five game-day recipes from Quick Diabetic Recipes For Dummies that are big on flavor and won't put your health at risk. The best part? Each recipe is super quick and easy to prepare, so you can spend less time in the kitchen and get back to enjoying the game!
Spicy Turkey Chili
Prep Time: About 10 min.
Cook Time: 50 min.
Servings: 6
Serving Size: 1 cup
INGREDIENTS:
2 onions, chopped
2 garlic cloves, minced
½ cup chopped green bell pepper
1 tablespoon extra-virgin olive oil
1 pound lean ground turkey breast meat
2 cups cooked (not canned) kidney or pinto beans
2 cups canned tomatoes with liquid
1 cup low-sodium chicken broth
2 tablespoons chili powder
2 teaspoons cumin
Freshly ground black pepper
DIRECTIONS:
1. In a large saucepan, sauté the onion, garlic, and green pepper in the oil for 10 minutes. Add the turkey, and sauté until the turkey is cooked, about 5–10 minutes. Drain any fat away.
2. Add the remaining ingredients, bring to a boil, lower the heat, and simmer uncovered for 30 minutes. Add additional chili powder if you like your chili extra spicy.
TIP: This chili tastes great with fresh-baked corn muffins.
PER SERVING: Choices/Exchanges 1 Starch; 2 Nonstarchy Vegetable; 3 Lean Protein; Calories 240 (from Fat 45); Fat 5g (Saturated 0.9g, Trans 0.0g); Cholesterol 45mg; Sodium 200mg; Potassium 790mg; Total Carbohydrate 24g (Dietary Fiber 7g; Sugars 5g); Protein 27g; Phosphorus 310mg.
Cheesy Tortilla Wedges
Prep Time: About 5 min.
Cook Time: 10 min.
Servings: 12
Serving Size: 3 wedges
INGREDIENTS:
6 large corn tortillas (8 inches in diameter)
1 cup shredded fat-free cheddar cheese
3 tablespoons shredded reduced-fat Monterey Jack cheese
1 cup black beans, cooked, slightly mashed
½ cup green chiles
½ cup sliced pitted black olives
Guacamole
DIRECTIONS:
1. Preheat the oven to 400 degrees. Place the tortillas on cookie sheets and bake 5–7 minutes or until the edges start to curl.
2. Turn the tortillas over; top with the two cheeses, beans, chiles, and olives, spreading to the edge. Bake an additional 3 minutes or until the cheese melts.
3. Cut each tortilla into 6 wedges and arrange on a platter. Top with guacamole, and serve.
PER SERVING: Exchanges 1 Starch; ½ Fat; Calories 90 (from Fat 15); Fat 1.5g (Saturated 0.4g, Trans 0.0g); Cholesterol 2mg; Sodium 180mg; Potassium 125mg; Total Carbohydrate 14g (Dietary Fiber 3g, Sugars 1g); Protein 6g; Phosphorus 145mg.
Hot Artichoke Dip
Prep Time: About 5 min.
Cook Time: 20 min.
Servings: 12
Serving Size: 2 tablespoons
INGREDIENTS:
Two 9-ounce packages frozen artichoke hearts, thawed
2 cloves garlic
2 tablespoons extra-virgin olive oil
1/3 cup fresh lemon juice
¼ teaspoon hot pepper sauce
¼ cup grated fresh Parmigiano-Reggiano cheese
1½ cups dried whole-wheat bread crumbs
¼ cup finely chopped basil
DIRECTIONS:
1. Preheat the oven to 350 degrees.
2. In a blender or food processor, combine the artichoke hearts, garlic, olive oil, lemon juice, and hot pepper sauce and puree for 30 seconds.
3. Pour the puree into a large bowl; stir in the cheese, bread crumbs, and basil. Transfer the mixture to a 1-quart baking dish.
4. Cover the dip and bake at 350 degrees for 15 minutes or until lightly golden brown. Serve warm with crackers or bread.
PER SERVING: Choices/Exchanges ½ Carbohydrate; Calories 45 (from Fat 15); Fat 1.5g (Saturated 0.4g, Trans 0.0g); Cholesterol 0mg; Sodium 25mg; Potassium 70mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 1g); Protein 2g; Phosphorus 30mg.
Guacamole
Prep Time: About 5 min.
Cook Time: 5 min.
Servings: 8
Serving Size: ¼ cup
INGREDIENTS:
2 large (8½-ounce) ripe avocados, peeled, pits removed, and mashed
½ cup chopped onion
2 medium jalapeño peppers, seeded and chopped
2 tablespoons minced fresh parsley
2 tablespoons fresh lime juice
1?8 teaspoon freshly ground black pepper
2 medium tomatoes, finely chopped
1 medium garlic clove, minced
1 tablespoon extra-virgin olive oil
½ teaspoon salt
DIRECTIONS:
1. In a large mixing bowl, combine all ingredients, blending well.
Serve with chilled shrimp instead of crackers.
TIP: There's a secret to selecting perfectly ripe avocados: Look for slightly blackened ones that give just a little when you press on their skins.
PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable; 1½ Fat; Calories 100 (from Fat 70); Fat 8g (Saturated 1.2g, Trans 0.0g); Cholesterol 0mg; Sodium 150mg; Potassium 360mg; Total Carbohydrate 8g (Dietary Fiber 4g, Sugars 2g); Protein 2g; Phosphorus 40mg.
Hummus
Prep Time: About 5 min.
Cook Time: 5 min.
Servings: 12
Serving Size: 2 tablespoons
INGREDIENTS:
One 15-ounce can chickpeas, drained (reserve a little liquid)
3 cloves garlic
Juice of 1 lemon
Juice of 1 lime
1 teaspoon extra-virgin olive oil
1 teaspoon ground cumin
DIRECTIONS:
1. In a blender or food processor, combine all the ingredients until smooth, adding chickpea liquid or water if necessary to blend, and create a creamy texture. Refrigerate until ready to
serve. Serve with crunchy vegetables, crackers, or pita bread.
PER SERVING: Choices/Exchanges ½ Starch; Calories 40 (from Fat 10); Fat 1.0g (Saturated 0.1g, Trans 0.0g); Cholesterol 0mg; Sodium 40mg; Potassium 70mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 1g); Protein 2g; Phosphorus 35mg.
"Remember that fumbling on your eating habits this weekend could affect more than just your waistline," concludes Riolo. "If you're at risk for diabetes, you should be extra cautious about eating junk food anytime, but especially at parties where you'll be tempted to go overboard. The key is to create healthy alternatives so you can enjoy party food without feeling like you're missing out. And since your friends, family, and loved ones should also be conscious of their eating habits, it's a good idea to provide them with healthier options as well. Now that's what I call being a good team player."
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About Amy Riolo:
Amy Riolo is an award-winning, best-selling author, chef, television personality, cuisine and culture expert, and educator. She has worked extensively with the American Diabetes Association, including editing their book Quick Diabetic Recipes For Dummies®. She is known for sharing history, culture, and nutrition through global cuisine. A graduate of Cornell University, Amy is considered a culinary thought leader who enjoys changing the way we think about food and the people who create it.
Amy is a food historian, culinary anthropologist, and Mediterranean diet advocate who makes frequent appearances on numerous television and radio programs both in the United States and abroad, including Fox TV, ABC, CBS, NBC, the Hallmark Channel, Nile TV, the Travel Channel, Martha Stewart Living Radio, and Abu Dhabi TV. She also created and appeared weekly in 90-second cooking videos entitled "Culture of Cuisine," which air on nationally syndicated news shows on 28 different channels across the United States, totaling a reach of over 300 million people. One of her videos reached a record of four million hits.
About the Book:
Quick Diabetic Recipes For Dummies® (Wiley, January 2018, ISBN: 978-1-119-36323-1, $22.99) is available at bookstores nationwide, from major online booksellers, and direct from the publisher by calling 800-225-5945. In Canada, call 800-567-4797. For more information, please visit the book's page on www.wiley.com.
