Healthy Recipes 

super bowl

Super Bowl XLV is Sunday, February 6, 2011 at 5:30pm between the Pittsburgh Steelers and the Green Bay Packers. Millions of sport fans will be devouring food during the super bowl as they watch their favorite team burn thousand of calories. The typical football player consumes on the average of 3,000 - 7,000 calories a day.

At last year's Super Bowl, if you had consumed an average serving of each of the snack foods and beverages advertised during the game itself, you would have ingested at least 925 calories from first quarter to last (nearly half the calories of a full day) as well as 38 grams of fat and 890 milligrams of sodium -- from chips to beer to candy bars.

The American Dietetic Association (ADA) recommends selecting fresh fruit, vegetables, baked chips, and pretzels when filling up your plate. If the party's at your house, offer entrees such as meatless chili or lean chicken strips. And for some sweet satisfaction in the fourth quarter, the ADA suggests angel food cake topped with low-fat frozen yogurt and chocolate syrup.

While a submarine sandwich (with ham, salami, and cheese) has about 450 calories and 17 grams of fat, a typical low-fat hot dog on a reduced-calorie bun contains only 130 calories and 2.5 grams of fat. A slice of carrot cake with cream cheese icing has about 480 calories and 29 grams of fat, compared with a slice of angel food cake that will provide only about 70 calories and 0.2 grams of fat.

Here are some heart healthy recipes to enjoy!

Layered Taco Dip
Rochester Heart Institute

  • 16-ounce tub light sour cream
  • 1 large red onion, diced
  • 1 packet taco seasoning mix hot chili peppers, sliced
  • 2 diced tomatoes 1 cup 50% less Fat
  • 2 cups shredded lettuce
  • Shredded Cheddar Cheese
  • Bake Tortilla Chips

1. Mix sour cream and taco seasoning.
2. On large plate, layer the ingredients: First spread sour cream mixture on bottom of plate.
Then make a layer of tomatoes. Next spread out the onions. Add the lettuce. Sprinkle with the chilies.
Top with shredded cheese.
3. Use baked tortilla chips to scoop up the dip

Honey Mustard Chicken Appetizers
Rochester Heart Institute

  • 2 cups diced chicken breast, cooked
  • 1 Tbsp. finely chopped green pepper
  • 1 (2 oz) jar pimientos, drained
  • 1 tablespoon honey
  • 2 Tbsp. Dijon or honey mustard
  • Reduced Fat Triscuits
  • Fresh parsley for garnish

1. In a small bowl, combine chicken, pimientos, mustard, green pepper and honey.
2. Place 1 heaping teaspoon of chicken mixture onto each cracker. Garnish with a sprig of parsley if desired.

Rochester Heart Institute

  • 1 package pizza dough (try the whole wheat)
  • ½ green pepper, diced
  • 2 cups pizza sauce
  • 1 small onion, diced
  • 1 ½ cups Part skim mozzarella cheese
  • 1 tomato, diced
  • 1 cup sliced fresh mushrooms
  • 2 Tbsp. grated Parmesan cheese
  • **Optional toppings: Broccoli, hot peppers, turkey sausage, Reduced fat pepperoni

1. Roll pizza dough on cookie sheet sprayed with nonstick spray. 2. Spread sauce lightly over dough.
3. Sprinkle cheese over sauce 4. Arrange vegetables over sauce. 5. Bake at 375 degrees for 15-20 minutes, or until bottom of crust is lightly browned.

Buffalo Chicken Bites with Bleu Cheese Dip
Rochester Heart Institute

Bleu Cheese Dip

  • 1/2 cup fat free sour cream
  • 2 tablespoons minced green onions
  • 1/4 cup fat free mayonnaise
  • 1 teaspoon lemon juice
  • 1/4 cup plain low-fat yogurt
  • 1 garlic clove, minced
  • 1/4 cup crumbled bleu cheese

Chicken Bites

  • 2 tablespoons chopped onion
  • 2 teaspoons hot sauce
  • 3 tablespoons cider vinegar
  • 1/4 teaspoon black pepper
  • 2 tablespoons dark brown sugar
  • 1 garlic clove, minced
  • 2 tablespoons catsup
  • 2 pounds boneless, skinless chicken breast cut into 1/2 inch strips
  • 1 tablespoon Worcestershire sauce

1. Combine all cheese dip ingredients in a blender or food processor; process until smooth. Chill at least 2 hours. 2. Combine onion and next 7 ingredients (through garlic) in a blender or food processor; process until smooth. 3. Pour mixture into small saucepan; cook over medium-low heat 10 minutes, stirring occasionally. Let mixture cool. 4. Combine onion mixture and chicken strips in a large zip-top plastic bag. Marinate in refrigerator for 1 hour. 5. Remove chicken from bag, discard marinade. 6. Coat a large nonstick skillet with cooking spray. Heat over medium high. Add chicken strips to pan and sauté for 10 minutes or until chicken is no longer pink.
7. Serve with cheese dip. Garnish with celery sticks.

Serving size: 1/2 cup chicken and 2 tablespoons cheese dip
1 serving contains: 177 calories, 2.7 gm fat, 1.1 gm saturated fat, 69 mg cholesterol, 305 mg sodium, 7.7 gm carbohydrate

Chili Tostada
Rochester Heart Institute
A great recipe for a winter buffet
Prepare the chili ahead, heat to serve, put it on the buffet with desired accompaniments and let everyone make up their own dish. The recipe can easily be doubled for large groups.


  • 1 pound 95% lean ground beef
  • 3/4 cup water
  • 1 large onion, chopped
  • 1 cup frozen corn
  • 1 28 ounce can crushed tomatoes
  • 1 cup chopped celery
  • 1 28 ounce can tomato sauce(no salt added)
  • 1 chopped green pepper
  • 1 15-ounce can kidney beans, drained
  • 2 cloves garlic, chopped
  • 1 15-ounce can pinto beans, drained 3-4 tablespoons chili powder (to taste)

1. Brown ground beef and onion in a large skillet until beef is no longer pink; drain off fat. 2. Add remaining ingredients, and simmer for 1 hour, stirring occasionally. Add a little water if needed to keep it moist.


  • Baked tortilla chips
  • Avocado, cut into little cubes
  • Reduced fat cheddar cheese, shredded
  • Tomato, chopped
  • Fat free sour cream
  • Shredded lettuce

Arrange the buffet:
1. Place chili in tureen, surrounded by accompaniments. 2. In individual bowls, layer up to 4 tortilla chips, chili, then any or all of the accompaniments. Yield: 6-8 servings