One buffalo chicken wing: 52 calories. A slice of cheese pizza: 272 calories. One cup of chili: 287 calories. Two tablespoons of onion dip (like anyone can eat just two tablespoons?): 50 calories. Beer? About 150 calories each.

One buffalo chicken wing: 52 calories. A slice of cheese pizza: 272 calories. One cup of chili: 287 calories. Two tablespoons of onion dip (like anyone can eat just two tablespoons?): 50 calories. Beer? About 150 calories each.

Add up all these Super Bowl snacks and it’s the perfect recipe for a bulging waistline and, unlike a hangover, it won’t disappear in 24 hours.

With a little advanced planning, i.e., marinating, chopping and mixing, those favorite game-day treats can be thinned down with no loss of flavor, and in some cases, become even more flavorful.

Amy Jones, a personal fitness trainer in Fall River, Mass., created a fruit salsa for chips or to serve over chicken or pork. She used all fresh vegetables, pineapple for natural sweetness (and anti-inflammatory properties) and cilantro for a little kick.

“We’ve gotten so far from fresh ingredients, the taste is foreign to us,” Jones said, noshing on a tortilla chip and dip. “The sweetness you taste is all natural.”

Jones said most football fans will consume some 5,000 calories on Sunday, whether or not they’re hungry. “They’re eating because they see it.”

Those watching fat and calories should not “congregate in front of the food,” she said.

“Have a little bit of everything,” Jones added. “Don’t stare at the chocolate cake for three hours and then eat it all. Have a small piece and it’s over with.”

Floriano “Flo” Lima, a high school coach in Fall River, said he’s had to learn moderation, whether it’s game day or any other day.

Lima had a “slight” heart attack about three years ago after playing soccer in a Portsmouth, R.I., league. He learned he had a 60 percent blockage in his heart and underwent a cardiac catheterization and stent surgery.

Already a type II diabetic, Lima, 48, had to change the way he eats.

“It’s tough with the Portuguese food,” Lima said. “A lot of high cholesterol, high fat.”

On Sunday, Lima will be celebrating with family, not with a limited food menu, he said, but by eating and drinking in moderation.

“I have to if I want to live a little longer,” Lima said.

Diabetes is a major risk factor for heart disease and other illnesses, Lima learned. The Diabetes Association in Fall River often hands out slimmed-down recipes to its clients to help them stay healthy.

“We try to get them to change a little bit, get them away from frying,” said Virginia J. Senna-Davis, adult diabetic advocate.

Senna-Davis said those holding or attending a Super Bowl party should make a low-fat dish for the party. And, don’t “bank” calories by starving until the party begins and then bingeing.

“Eat prior to the event,” Senna-Davis said. “If you have a little filler, you may not overeat.”

At the party, she suggested grabbing a small plate and having “a little bit of everything.”

Kyle DeFarias, owner of the Well Seasoned Cook catering and personal chef service, said to use fresh herbs and seasonings to create big flavor without adding fat. Use nonfat yogurt and cottage cheese instead of mayonnaise and high-fat cheese in recipes, he said.

“Instead of tossing your old pita pockets, cut them into triangles and bake on a sheet pan until crispy,” DeFarias said. “Then simply take nonfat yogurt and your basic onion soup mix or ranch seasoning packet and make your nonfat dip. Let it sit in the refrigerator for six to eight hours to maximize the best flavor possible.”

DeFarias said those making steaks on Sunday should buy red meat with less marbling.

“Buy a leaner cut and marinate in a wine-based marinade with garlic and olive oil,” he said. “The acids in the wine break down fibers in meat, making it more tender and enjoyable.”

To learn more about these light foods aficionados, visit DeFarias at www.wellseasonedcook.com; the Diabetes Association at www.diabetesmass.org and Jones at www.whereistheworkout.com. 

RECIPES:

Recipes from Kyle DeFarias of the Well Seasoned Cook catering and personal chef service:

Well-Seasoned Chicken Skewers

1 tablespoon paprika
1 cup fresh parsley
3 tablespoons fresh parsley
3 tablespoons fresh thyme
3 cloves garlic
2 teaspoons cayenne pepper
1/2 onion
few drops of hot sauce
1 teaspoon salt
1 cup olive oil
1/4 cup red wine vinegar
1-1/2 pounds boneless chicken, cut into tenders

Preaheat a large skillet or grill pan. Combine the first seven ingredients in a food processor and pulse to chop the mixture. Heat oil and stir in the mixture; heat for 3 to 5 minutes to infuse the oil with the flavors. Transfer to a bowl and stir in vinegar, hot sauce and salt. Reserve some of the oil and herb mixture for dipping later. With the remainder of the mixture, brush over tenders. Transfer tenders to the skillet. Cook 2 to 3 minutes on each side or until cooked through. Serve with remainder of dipping sauce.
 
Satisfying Chicken Chili

3 onions, chopped
1/8 cup olive oil
2 cloves garlic
2 green bell peppers, diced
2 red bell peppers, diced
2 teaspoons chili powder
1 teaspoon cumin
1/2 teaspoon cayenne pepper
2 teaspoons salt
2 28-ounce cans crushed tomatoes
1/4 cup fresh basil, minced
4 split chicken breasts, skin on

In a large pot, sweat the onions in the oil for about 10 minutes. Add garlic. Cook for another 1 to 2 minutes. Add in all dry ingredients and cook for another 1 to 2 minutes. Add crushed tomatoes and basil. Bring to a boil. Lower heat and simmer for about 30 minutes to reduce mixture.

Preheat oven to 350 degrees. Place chicken breasts on a baking sheet seasoned with salt and pepper. Roast chicken for 30 to 35 minutes until cooked through. Let cool. Seperate meat from the bones and remove the skin. Cut into chunks and add to the large pot. Simmer for another 20 minutes.

Recipes from Amy Jones, personal trainer:

Championship Raspberry BBQ Chicken Kabob

2 packages of chicken tenders
2 yellow peppers
2 red peppers
1 sweet onion
1 package mushrooms
1 package grape tomatoes

Marinate the chicken overnight in raspberry BBQ sauce. Bake the chicken in the oven at 350 degrees for 30 minutes. Cut chicken tenders in three equal pieces. Cut peppers into quarter-size pieces. Arrange the vegetables as you wish but make sure to place yellow “Pittsburgh” peppers on separate skewer than the red “Arizona” peppers, avoiding any unnecessary roughness! Serve and enjoy.
 
Starting Lineup Pineapple Salsa

1 cup diced fresh pineapple
4 large tomatoes
1 green pepper
1/2 sweet onion
Pinch of salt
2 tablespoons cilantro, chopped
Juice from 1/2 lime
3/4 teaspoon ginger

Cut a whole pineapple in three equal sections. Place the top of the pineapple aside to be used later as a decorative garnish. Core the bottom half and place aside. Dice the center section and place aside. Chop tomatoes and peppers larger than you would find in traditional salsas. Combine ingredients and place in the cored pineapple base to be used as a bowl. The juice from the pineapple bowl will continue to sweeten the salsa throughout the party. Add a healthy assortment of chips and enjoy.

Recipes from Virginia J. Senna-Davis, adult diabetes advocate for the Diabetes Association:

Low-Fat Game Day Chili

2 teaspoons canola oil
2 garlic cloves, crushed
1 cup chopped onion
1 stick celery, chopped
1 red bell pepper, chopped
1 pound extra-lean ground beef
1 28-ounce can diced tomatoes (with jalapenos, if available)
2 tablespoon tomato paste
1 15-ounce can dark red kidney beans, drained
1 15-ounce can pinto beans, drained
2-3 tablespoons chili powder, or to taste
1 tablespoon ground cumin

Heat oil in a large Dutch oven. Add garlic, onion, celery and pepper, and sauté gently for 2-3 minutes. Add ground beef and cook until meat is browned, about 5 minutes. Add tomatoes, tomato paste, beans, chili powder and cumin. Stir well. Simmer for 25-30 minutes, stirring occasionally. Serves 8-10.

Creamy Herb Yogurt Dip

3/4 cup plain nonfat yogurt
12 cup part-skim ricotta cheese
1-1/2 tablespoons low-fat mayonnaise
6 sun dried tomatoes, dehydrated and finely minced
1 tablespoon minced fresh chives, dill, basil, or any combination
1 teaspoon fresh lemon juice
Salt and pepper to taste

Combine all ingredients. Mix until smooth. Serve with fresh vegetables such as broccoli, steamed or raw. Serves 12 at about 2 tablespoons each.

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