Celebrate With a Don’t Bust Your Diet Super Bowl Party

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It is time for the Super Bowl and it seems to me that Super Bowl parties are the “unofficial” diet season breakers. Right when you get into the flow of eating healthy, here comes the Super bowl party and all of those fabulous recipes that come with it!! Traditional game day foods are crowd pleasers, but they can also be some of the worst foods for you, health-wise. Here is some good news, with these simple makeovers; you don’t have to find new foods to serve on Super Bowl Sunday!

Steer clear of the mayonnaise and cheese filled dips, it takes only a minute and a few chips to rack up a day’s worth of calories, fat and sodium! Use fresh veggies or homemade toasted pita chips for dippers to lighten the load even more.

Buffalo Chicken Bites


  • 8 ounces boneless, skinless chicken breast, cooked and shredded
  • ¼ to ½ cup hot sauce (more or less to taste) Frank’s is my Favorite
  • 3 ounces fat free cream cheese, softened
  • ⅓ cup chopped green onions
  • 2 cups crushed pork skins or panko
  • ½ cup liquid egg substitute (like Egg Beaters)
  • ½ cup whole-wheat flour


  1. Preheat oven to 350ºF. Line a large baking sheet with parchment paper.
  2. In a large bowl, combine chicken, cream cheese, hot sauce, green onions.
  3. Roll mixture into a 1-1½ inch balls and place onto a plate or separate baking sheet. Repeat with the remaining mixture, until you have 30 balls in total.
  4. Place flour in a shallow dish.
  5. In a second shallow dish, place egg substitute.
  6. In a third shallow dish, place panko or crushed skins.
  7. Dip each chicken ball first into the flour, then the egg and ending with the panko or skins.
  8. Place on the prepared baking sheet and bake for 20 to 25 minutes. Serve warm with a low calorie ranch or blue cheese dressing.

6 servings.

Veggie Pinwheels


  • 1 package (8 ounces) reduced-fat cream cheese
  • 2 tablespoons Vidalia onion salad dressing
  • ½ cup finely chopped fresh broccoli
  • ¼ cup grated carrot
  • ¼ cup finely chopped red onion
  • ½ teaspoon dill weed
  • 4 whole-wheat tortillas (8 inches)


  1. In a small bowl, beat cream cheese and salad dressing until blended. Stir in the broccoli, carrot, onion and dill weed. Spread over tortillas. Roll up tightly; wrap in plastic wrap.
  2. Refrigerate for at least 2 hours. Unwrap and cut each into eight slices.

Yields 32 appetizers, 1 appetizer contains Calories 40, Fat 2 g, Cholesterol 5 mg, Sodium 56 mg, Carbohydrates 4 g, Protein 1 g.

Oven Fried Chicken Fingers with Honey-Mustard Sauce



  • ¼ cup honey
  • ¼ cup spicy brown mustard


  • 1½ pounds chicken breast tenders (about 16 pieces)
  • ½ cup low-fat buttermilk
  • ½ cup coarsely crushed cornflakes
  • ¼ cup seasoned breadcrumbs
  • 1 tablespoon instant minced onion
  • 1 teaspoon paprika
  • ¼ teaspoon dried thyme
  • ¼ teaspoon black pepper
  • 1 tablespoon vegetable oil


  1. To prepare sauce, combine honey and mustard in a small bowl; cover and chill.
  2. Preheat oven to 400°F.
  3. To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.
  4. Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400° for 4 minutes on each side or until done. Serve with sauce.

Serves 8, each 2 tender serving contains Calories 185, Fat 3.7 g, Cholesterol 49 mg, Sodium 306 mg, Carbohydrates 16 g, Protein 21.6 g.

Mini Cauliflower Pizza Bites

(This recipe will really surprise you and your guests; no one will ever know it is cauliflower!)


For the Crust

  • 1 head cauliflower, grated
  • 2 egg whites
  • 1 cup full-fat yogurt
  • 1 teaspoon. dried oregano
  • 1 tablespoon fresh basil, chopped
  • 1 teaspoon salt
  • ½ teaspoon garlic powder
  • Optional:  Turkey Pepperoni
  • Marinara Sauce or Pizza Sauce for Dipping


  1. For the crust, pulse 1 head of cauliflower in the food processor until rice like. Cook over medium heat with ½ cup water in a saucepan. Cover with a lid and let steam for 5 minutes, mixing every minute or so to make sure the cauliflower does not brown. This step softens the cauliflower. Once softened, remove from heat and let cool before adding the wet ingredients. In a separate bowl, whisk the yogurt, egg whites, basil, oregano, salt and garlic powder together until evenly combined.
  2. Pour the wet mixture into the cooled cauliflower. Fold until thoroughly combined.
  3. Scoop the cauliflower crust mixture into muffin cups that have been sprayed with a non-stick spray. Fill them up firmly until they reach the top of the tin and flatten the top. The recipe makes 12 crusts
  4. Bake at 425°F for 45 minutes, or until the tops have browned lightly and the edges begin to pull away from the tin. If you plan to add the turkey pepperoni, do it in the last 15 minutes.
  5. Run a knife along the edges before removing. Remove each cauliflower crust carefully, especially while still warm. They will hold together well.

Sun-Dried Tomato and Artichoke Dip


  • 1 box (9 ounces) frozen artichokes, thawed and chopped
  • ½ cup feta, crumbled
  • 1 garlic clove
  • 2 teaspoons fresh lemon juice
  • ½ cup sun-dried tomatoes (oil-packed), chopped, plus more for garnish
  • ¼ cup pine nuts, toasted
  • ½ cup basil leaves, torn
  • Coarse salt and ground pepper
  • Whole-wheat baguette slices, for serving


  1. In the bowl of a food processor, combine½ cup artichokes, ¼ cup feta, garlic, lemon juice, and 2 teaspoons water; puree until smooth.
  2. In a medium bowl, combine tomatoes, pine nuts, basil, remaining chopped artichokes, remaining 1/4 cup feta, and reserved artichoke puree; season with salt and pepper. Garnish with sun-dried tomatoes, if desired, and serve on baguette slices. Store in an airtight container and refrigerate for up to three days.

Serves 6.