4 Healthy Recipes for the Super Bowl

These make-ahead dishes are easy and tasty

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Lasagna Charles Schiller

If you hear the words "Super Bowl spread" and think chicken wings and chili, not Vegas odds, we have some good news. Just because the party may look a little different this year doesn’t mean you have to forgo celebrating with some favorite foods.

These recipes are easy and delicious, and if they’re too big for you and your quarantine pod to finish up during the game, leftovers will keep in the fridge for three or four days, and they freeze well too,” says Amy Keating, RD, a CR nutritionist.

More Healthy Recipes

Our recipe suggestions for the Super Bowl put a healthier twist on old favorites: Buffalo chicken skewers, slow-cooker turkey chili, mac and cheese with cauliflower, and lighter vegetable lasagna. With added veggies, they're richer in nutrients and lower in calories than their traditional counterparts, yet they're winners when it comes to taste. And you won't miss the game because you can prepare them in advance.

Buffalo Chicken Skewers With Blue Cheese Dip

healthy chicken wings

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For the skewers
12 6- to 8-inch bamboo skewers
3 8-ounce boneless, skinless chicken breasts
1⁄2 cup Louisiana-style hot sauce (we used Frank’s)
2 tablespoons white vinegar
1 teaspoon Worcestershire sauce

For the dip
1 cup nonfat plain Greek yogurt
2 cloves garlic, minced
2 scallions, chopped
¼ cup blue cheese, crumbled
¼ teaspoon black pepper
Cayenne pepper (optional)

12 carrots, sliced into sticks
12 stalks celery, sliced into sticks

Soak skewers in water for 60 minutes, then preheat oven to broil.

2. Cut chicken into 12 lengthwise strips; thread each strip on a skewer.

3. In a small bowl, combine hot sauce, vinegar, and Worcestershire sauce; set aside.

4. In another bowl, combine yogurt, garlic, scallions, blue cheese, and pepper. Garnish with a sprinkle of cayenne pepper, if desired; set aside.

5. Place skewers on broiler pan. Broil 8 to 10 minutes, until chicken is cooked through. While chicken is still hot, generously coat each skewer in the hot-sauce mixture. Serve immediately with the blue-cheese dip and the sliced carrots and celery.

Makes 12 servings

Nutrition information per 1 skewer and 2 tablespoons sauce: 80 calories, 2 g fat, 1 g saturated fat, 1 g carbs, 0 g fiber, 1 g sugars (0 g added sugars), 16 g protein, 360 mg sodium

Slow-Cooker Turkey Chili


Christopher Testani Christopher Testani

1 teaspoon olive oil
1 pound ground turkey
1 large onion, chopped
1 clove garlic, minced
2 red bell peppers, chopped
2 cups frozen corn
1 can (28 ounces) no-salt-added diced tomatoes
1 can (15 ounces) low-sodium black beans, rinsed
2 tablespoons tomato paste
2 tablespoons chili powder
1 teaspoon cumin
½ teaspoon cayenne pepper
½ teaspoon salt
⅛ teaspoon cinnamon
¼ cup fat-free sour cream
½ cup shredded cheddar cheese
1 bunch chives, snipped

1. In large skillet, heat oil and cook turkey, onion, and garlic over medium-high heat, stirring until turkey crumbles and is no longer pink; drain.

2. Spoon mixture into a 5-quart slow cooker; stir in peppers, corn, tomatoes, beans, tomato paste, chili powder, cumin, cayenne, salt, and cinnamon until well-blended.

3. Cook on high for 4 to 5 hours or on low for 6 to 8 hours. Serve with sour cream, cheese, and chives.

Makes 6 servings

Nutrition information per serving: 300 calories, 10 g fat, 2 g saturated fat, 36 g carbs, 9 g fiber, 12 g sugars (0 g added sugars), 24 g protein, 430 mg sodium

Mac and Cheese With Cauliflower

Mac and cheese

Charles Schiller Charles Schiller

1 box (1 pound) elbow-shaped pasta
½ medium head cauliflower, trimmed and cut into small florets
2 slices whole-wheat bread
1 tablespoon olive oil
8 ounces sharp cheddar, grated
4 ounces low-fat cream cheese
4 tablespoons grated Parmesan cheese
½ cup fat-free half and half
½ teaspoon each salt and freshly ground black pepper

Heat oven to 350° F. Grease a 9x13-inch baking dish.

2. Bring large pot of water to boil. Add pasta and cauliflower and cook according to the pasta-package instructions.

3. Meanwhile, pulse the bread, olive oil, and 1 tablespoon Parmesan cheese in a food processor until coarse crumbs form. Set aside.

4. After pasta and cauliflower are cooked, reserve 1⁄2 cup of the cooking water. Drain pasta and cauliflower.

5. Place cheddar, cream cheese, 3 tablespoons Parmesan cheese, half and half, salt, and pepper in used cooking pot.

6. Add pasta and cauliflower and stir until well-combined and cheese is melted. Add reserved cooking liquid.

7. Place in prepared baking dish. Top with reserved bread crumbs. Bake until mac and cheese is bubbling and crumbs are browned, about 15 to 20 minutes.

Makes 8 servings

Nutrition information per serving: 410 calories, 15 g fat, 8 g saturated fat, 51 g carbs, 4 g fiber, 5 g sugars (0 g added sugars), 17 g protein, 470 mg sodium

Lighter Vegetable Lasagna


Charles Schiller Charles Schiller

1 tablespoon olive oil
1 medium onion, chopped
1 small red bell pepper, chopped
8 ounces baby bella mushrooms, chopped
1 small zucchini, chopped
2 cloves of garlic, minced
1 jar (25 ounces) low sodium marinara sauce
1 container (16 ounces) low-fat small-curd cottage cheese
1 egg white
¼ cup grated Parmesan cheese
¼ cup parsley leaves
8 ounces part-skim mozzarella, cut into cubes
¼ teaspoon each salt and pepper
9 oven-ready lasagna noodles

Heat oven to 400° F.

2. Heat oil in a large skillet over medium-high heat. Add onion, pepper, mushrooms, and zucchini. Cook about 10 minutes, stirring frequently until vegetables are soft and liquid has evaporated. Add garlic. Cook 1 minute, stirring. Add sauce and simmer 20 minutes, partially covered.

3. Meanwhile, place cottage cheese, egg white, Parmesan cheese, and parsley leaves in container of food processor. Process until smooth. Transfer into bowl and stir in mozzarella, salt, and pepper.

4. Spread 1⁄4 of the vegetable sauce mixture into a 9x13-inch baking dish; spread to cover. Top with 3 noodles, 1⁄2 of the cheese mixture and another 1⁄4 of the sauce. Repeat process one more time and top with remaining sauce. Spray aluminum foil with cooking spray and cover lasagna.

5. Bake covered 25 to 30 minutes or until bubbling. Uncover and bake 5 to 10 minutes more. Let sit 10 minutes before serving.

Makes 9 servings

Nutrition information per serving: 250 calories, 8 g fat, 4 g saturated fat, 26 g carbs, 3 g fiber, 8 g sugars (0 g added sugars), 17 g protein, 500 mg sodium

The Right Slow Cooker for You

When it comes to choosing a slow cooker, there's a lot to consider: capacity, size, and a slew of new features. CR's tests have found that they vary in performance. Here are a few that will set you up for slow cooker success.