Friday recipe: Super Bowl, and super-fun juggling

Will Flacco or Kaepernick prevail? Which of the Harbaugh brothers walk away with the Lombardi Trophy? Will Beyonce lip-sync the half-time show, like she did at President Obama’s inauguration? More important, do you have your Super Bowl party snack lineup in order? And most important, does your menu offer guilt-free enjoyment?

Bypass the deep-fried, cheese-slathered and/or fat-drenched fare often associated with Super Bowl snacking. This year, try some of the recipes provided by DMU wellness intern and Iowa State University senior Kristal Mordhorst, which I’ve shared on the blog last Friday and Jan. 18. Below are two more of Kristal’s suggestions. Serve these, and you and your Bowl party guests will never miss the Doritos.

DMU student Tyler Wishau can run and juggle at the same time - competitively.
DMU student Tyler Wishau can run and juggle at the same time – competitively.

BUT BEFORE THIS WEEK’S RECIPES, we interrupt this blog post with some fun news: This Saturday, third-year DMU podiatric medical student Tyler Wishau will wow the crowd at the Drake University women’s basketball game with his amazing juggling skills. Tyler is a world record-holder in joggling, the competitive sport that combines running and juggling. He’s also entertained crowds at the Iowa State Fair, the Downtown Des Moines Farmers Market and Chicago’s Six Flags Great America amusement park. In addition to the 3 p.m. game between the Drake Bulldogs and the Creighton Bluejays, Tyler’s half-time show will be well worth the trip to Drake’s Knapp Center tomorrow!

Skinny queso dip

  • 1 cup skim milk
  • 3 tablespoons cornstarch
  • 1 teaspoons canola oil
  • 1 cup minced onion
  • 3 garlic cloves, minced
  • 1 poblano pepper, diced
  • 1-2 jalapeños, seeded and diced
  • 1/2 cup low-sodium chicken broth
  • 10-ounce can Rotel tomatoes with chiles, diced and drained
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt and black pepper, to taste
  • 1/2 teaspoon ground cumin
  • 1 teaspoon ancho chili powder
  • 1 3/4 cups shredded reduced-fat sharp cheddar

In a small bowl, whisk together 1/4 cup of the milk with the cornstarch to create a slurry; set aside.

Heat a large saucepan on medium heat; when hot, add oil. Add the onions, garlic, poblano and jalapeno and cook until soft, about 5-7 minutes. Season with salt, to taste.

Add the chicken broth and the rest of the milk. Bring to a boil and cook for about 3 minutes to reduce slightly.

Add the cornstarch mixture to the pan and stir; simmer a minute until it bubbles and thickens, then reduce heat to low.

Add the drained tomatoes, cilantro, lime juice, chili powder, cumin, salt and pepper. Remove from heat and add the cheese; stir until it melts completely. Serve immediately with raw veggies or black bean chips.

Servings: 11 • Size: 1/4 cup • Old Weight Watchers points: 2 pts • Weight Watchers Points+: 3 pts • Calories: 92.5 • Fat: 4.5 g • Protein: 6.5 g • Carbs: 7 g • Fiber: 0.7 g • Sugar: 2 g • Sodium: 143 mg (without salt)


Spicy buffalo cauliflower bites

  • 1 cup water
  • 1 cup all-purpose flour
  • 2 teaspoons garlic powder
  • 22 ounces (6 1/2 cups) cauliflower florets
  • 3/4 cup Frank’s hot sauce
  • 1 tablespoon melted unsalted butter

Preheat the oven to 450 degrees. Lightly spray a large non-stick baking sheet with oil.

Combine the water, flour and garlic powder in a bowl and stir until well combined. Coat the cauliflower pieces with the flour mixture and place on the baking sheet; bake for 20 minutes.

While the cauliflower is baking, combine the hot sauce and butter in a small bowl.

Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 minutes. Serve with skinny blue cheese dressing if desired and celery sticks.

Servings: 6 • Size: about 1 cup cauliflower • Old Weight Watchers points: 2 pts • Points+: 3 pts • Calories: 119.4 • Fat: 2 g • Protein: 4 g • Carbs: 21.4 g • Fiber: 3 g • Sugar: 0.2 g • Sodium: 1172 mg

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