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This Sunday many of us are going to be hosting or attending a Super Bowl party. The main thing people are thinking about besides the game will be about the food that will be surrounding them. Below is a delicious recipe from Eating Well that is sure to be a crowd-pleaser.  This chili recipe can serve as the main course during the Super Bowl, but click here to view some healthy choices for appetizers and desserts to complete your game day menu!

Ultimate Beef Chili

From EatingWell:  January/February 1999, The Essential EatingWell Cookbook (2004)

Offer garnishes, such as reduced-fat sour cream and grated Cheddar cheese (about 1 tablespoon each per person), chopped scallions and chopped fresh tomatoes. Serve with warmed corn tortillas and a green salad topped with orange slices.

12 servings, 1 cup each | Active Time: 1 hour | Total Time: 3 1/4 hours

Ingredients

• 1 pound beef round, trimmed and cut into 1/2-inch chunks
• Salt & freshly ground pepper, to taste
• 1 1/2 tablespoons canola oil, divided
• 3 onions, chopped
• 1 green bell pepper, seeded and chopped
• 1 red bell pepper, seeded and chopped
• 6 cloves garlic, minced
• 2 jalapeno peppers, seeded and finely chopped
• 2 tablespoons ground cumin
• 2 tablespoons chili powder
• 1 tablespoon paprika
• 2 teaspoons dried oregano
• 12 ounces dark or light beer
• 1 28-ounce can diced tomatoes
• 8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
• 2 bay leaves
• 3 19-ounce cans dark kidney beans, rinsed
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lime juice

Preparation

1. Season beef with salt and pepper. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
2. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
3. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
4. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 2 months.

• For a hot, smoky chili, add 1 tablespoon chopped chipotle pepper in adobo sauce.

Nutrition

Per serving: 235 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 24 mg Cholesterol; 31 g Carbohydrates; 17 g Protein; 11 g Fiber; 496 mg Sodium; 582 mg Potassium

Nutrition Bonus: 52 mg vitamin c (90% dv), 38% dv fiber, 35% dv vitamin a, 4 mg iron (20% dv).

Carbohydrate Serving: 1 1/2

Exchanges: 1 starch, 1 1/2 vegetable, 2 1/2 lean meat

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YIELD: 12 servings (serving size: 1 wedge)

COURSE: Desserts, Pies/Pastries

Ingredients

• Streusel:
• 3/4 cup regular oats
• 1/2 cup packed light brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Dash of salt
• 2 tablespoons chilled butter, cut into small pieces
• Filling:
• 3 cups (1/2-inch) cubed peeled Anjou pear (2 large)
• 2 cups fresh cranberries
• 2/3 cup packed light brown sugar
• 2 1/2 tablespoons cornstarch
• Remaining ingredient:
• 1 unbaked 9-inch deep-dish pastry shell

Preparation

Nutrition Guidelines for Healthy Living

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Cooking Light NOVEMBER 2007

The following recipe is from Eatingwell.com and is perfect for those of us who don’t have a lot of spare time to cook meals!

From EatingWell:  February/March 2005, The Eating Well Healthy in a Hurry Cookbook (2006), The Eating Well Diabetes Cookbook (2005) 

These burritos are something of a Tex-Mex wonder: tangy barbecue sauce, some roast chicken (or rotisserie chicken) and vegetables, all wrapped up in tortillas. For the best taste, look for a fiery barbecue sauce without added corn syrup.

4 servings, 1 wrap each

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

Nutrition

Per serving: 404 calories; 8 g fat ( 2 g sat , 1 g mono ); 80 mg cholesterol; 48 g carbohydrates; 32 g protein; 6 g fiber; 600 mg sodium; 531 mg potassium.

Nutrition Bonus: Fiber (24% daily value), Iron (20% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1 vegetable, 4 very lean meat
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Nowadays, more and more people are turning to gluten-free diets – either because their doctor has advised it or simply because of personal choice. Below is the definition of the term “gluten-free” and is taken from Wikipedia.org:

A gluten-free diet is a diet completely free of gluten. Gluten is a protein found in wheat (including kamut and spelt), barley, rye, malts and triticale. Gluten is also used as a food additive in the form of a flavoring, stabilizing or thickening agent, often hidden under “dextrin”. A gluten-free diet is the only medically accepted treatment for celiac disease, the related condition deratitis herpetiformis, and wheat allergy.

Additionally, a gluten-free diet may exclude oats. Medical practitioners are divided on whether oats are an allergen to celiac disease sufferers or if they are cross-contaminated in milling facilities by other allergens.

You can read more information about gluten and interesting facts about Celiac disease, a condition directly linked to gluten being in your diet, by clicking here.

The web is a great resource for people who are on gluten-free diets. When you switch over to this special diet, you may find it challenging because of the limitations of ingredients you can use, but after some research, you will find that food can taste just as good if not better than what you have been used to – and the important thing is you will be feeling much healthier! The following gluten-free recipe is from allrecipes.com:

Grilled Mexican Steak

Ingredients

• 1/2 cup cumin seeds
• 5 jalapeno peppers, seeds and ribs removed, chopped
• 3 cloves garlic
• 1 tablespoon cracked black pepper
• 1/3 cup fresh lime juice
• 1 1/2 teaspoons salt
• 1 1/2 cups olive oil
• 2 bunches cilantro (leaves and stems)
• 1 (3 pound) skirt or flank steak

Ingredients

• 1/2 cup cumin seeds
• 5 jalapeno peppers, seeds and ribs removed, chopped
• 3 cloves garlic
• 1 tablespoon cracked black pepper
• 1/3 cup fresh lime juice
• 1 1/2 teaspoons salt
• 1 1/2 cups olive oil
• 2 bunches cilantro (leaves and stems)
• 1 (3 pound) skirt or flank steak

Nutritional Information

Servings per recipe:  6

Amount Per Serving

• Calories:  548  
• Total Fat:  45.4g
• Cholesterol:  72mg
• Sodium:  675mg
• Total Carbs:  7.4g
• Dietary Fiber:  2.1g
• Protein:  29.1g

Click here for detailed nutritional information.

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The following recipe is from EatingWell and is a perfect healthy choice for your Superbowl party this Sunday!

From EatingWell:  June/July 2006

6 Servings – Active Time:  30 minutes – Total Time:  30 minutes

Nutrition Profile:  Low calorie – Low cholesterol – Healthy weight

The secret to a grilled pizza is having all your ingredients ready to go before you head out to the grill. Make it a meal: Toss the extra black beans, diced tomato and some avocado with pre-washed salad greens and a tangy vinaigrette and dinner is on the table in no time.

Ingredients

• 1 plum tomato, diced
• 1 cup canned black beans, rinsed
• 1 cup fresh corn kernels, (about 2 ears)
• 2 tablespoons cornmeal
• 1 pound prepared whole-wheat pizza dough
• 1/3 cup barbecue sauce
• 1 cup shredded mozzarella, preferably smoked mozzarella

Preparation

1. Preheat grill to medium.
2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Nutrition

Per serving: 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48 g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.

Nutrition Bonus: Calcium (15% daily value).

3 Carbohydrate Serving

Exchanges: 3 starch, 3 medium-fat meat

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The following recipe is from Food Network Kitchens. A healthy meal to help you start the New Year right! Enjoy!

The following is a delicious recipe from the Diabetic Gourmet Magazine. It is a perfect main course for your upcoming holiday feast and a healthy choice for diabetics!

Honey and Sage-Roasted Rack of Pork

Nothing is more memorable than the unexpected. This rack of pork is perfect for those large holiday gatherings. For serving, two roasts can be positioned with bones interlaced as in photo.

Ingredients

• 2 8-rib pork loin racks, center cut, chine bone off (Frenched)
• Salt and pepper, to taste
• 1/2 cup honey
• 2 tablespoons fresh snipped sage

Directions

1. Season pork racks with salt and pepper. Place each rack in roasting pans with bones facing up and sides not touching.
2. Roast at 350 degrees F. for 1 hour until internal temperature reaches 150 degrees F. (about 20 minutes per pound).
3. Stir together honey and sage. Brush honey mixture onto roast after removing from oven. Let rest 10 minutes while internal temperature rises to 160 degrees F. before slicing to serve.

Nutritional Information (per serving); 231 calories; 31 g protein; 95 mg sodium; 90 mg cholesterol; 7 g fat; 9 g carbohydrates

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Celiac disease is a genetic disorder that affects at least 1 in 133 Americans. It is a digestive condition triggered by consumption of the protein gluten, which is found in foods containing wheat, barley or rye such as bread, pasta, cookies, cereals and pizza crust.

When people with celiac disease eat foods or use products containing gluten, an immune reaction occurs in your small intestine which causes damage to the villi – the tiny, fingerlike projections in the small intestine – which causes the inability to absorb nutrients from food. For this reason it’s considered an autoimmune disease. This will cause symptoms such as diarrhea, weight loss, and malnutrition. The decreased absorption of nutrients (malabsorption) that occurs can cause vitamin deficiencies that deprive your brain, peripheral nervous system, bones, liver and other organs of vital nourishment. Celiac disease is linked to levels of malnutrition that can lead to anemia, osteoporosis,  behavioral problems, and stunted growth in children, among other problems. Studies show that people who have celiac disease may also have other autoimmune conditions, such as type 1 diabetes and rheumatoid arthritis.

Many people go for years without being properly diagnosed with celiac disease because it is not an easy thing to catch. According to WebMD.com, it is suggested that you  

“see a doctor for testing and a firm diagnosis. Your doctor usually orders blood tests to help diagnose celiac disease. The two most frequently ordered tests are the endomysial antibody and tissue transglutaminase antibody tests. If antibody tests suggest celiac disease, you’ll need to confirm the diagnosis with a biopsy of your small intestine. The appearance of dermatitis herpetiformis (DH), an itchy, blistering skin rash is also a strong indicator of celiac disease.”

Once you have a firm diagnosis, you need to adapt to a gluten-free diet. It is the only way to stop the disease’s symptoms, heal damaged villi, and prevent further destruction of the small intestine. Getting rid of products with gluten is not so easy – you need to be aware of the many processed foods that contain gluten such as salad dressings, cold cuts, beer, instant flavored rice mixes, flavored potato chips, and some herbal teas just to name a few. (continue reading…)

From EatingWell:  June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Why put the cheese on top of the burger when half of it just melts off? Instead, form the burger around the cheese so you can char the meat and safeguard the more delicate flavors. Use any mixture of hard or semi-hard cheeses–Emmentaler and Gouda or Asiago and Parmigiano-Reggiano also pair well.

4 servings

Active Time: 20 minutes

Total Time: 35 minutes

Nutrition Profile

Diabetes appropriate / Low calorie / Low carbohydrate / Low sodium / Healthy weight

Ingredients

• 1/4 cup shredded Cheddar cheese
• 1/4 cup shredded Gruyere cheese
• 1 pound 90%-lean ground beef
• 1 tablespoon Worcestershire sauce
• 1 1/2 teaspoons paprika
• 1/4 teaspoon freshly ground pepper

Preparation

1. Preheat grill to medium-high or preheat the broiler.
2. Combine Cheddar and Gruyere in a small bowl.
3. Gently mix beef, Worcestershire, paprika and pepper in a large bowl, preferably with your hands, without overworking. Shape into 8 thin, 4-inch-wide patties. Mound 2 tablespoons of the cheese mixture on each of 4 patties, leaving a 1/2-inch border. Cover each with one of the remaining patties. Crimp and seal the edges closed.
4. To grill: Lightly oil the grill rack (see Tip). Grill the stuffed patties over medium-high heat, about 4 minutes per side for medium-well. (Be sure not to press the burgers as they cook or they’ll split open and the cheese will ooze out.) To broil: Cover a broiler pan with foil and coat with cooking spray. Broil the stuffed patties in the upper third of the oven, about 4 minutes per side for medium-well. In either case, let the burgers stand for 5 minutes before serving.

Tips & Notes

• To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition

Per serving: 250 calories; 15 g fat (7 g sat, 6 g mono); 74 mg cholesterol; 2 g carbohydrates; 25 g protein; 0 g fiber; 164 mg sodium; 264 mg potassium.

Nutrition Bonus: Zinc (37% daily value), Calcium (15% dv), Iron (15% dv).

Exchanges: 3 1/2 medium-fat meat

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The following recipe is from Allrecipes.com:

Prep Time:
15 Min

Cook Time:
4 Hrs 30

MinReady In:
4 Hrs 45 Min

Ingredients
1 (14 ounce) can beef broth 3 pounds boneless pork ribs 1 (18 ounce) bottle barbeque sauce

Directions
1.  Pour can of beef broth into slow cooker, and add boneless pork ribs. Cook on High heat for 4 hours, or until meat shreds easily. Remove meat, and shred with two forks. It will seem that it’s not working right away, but it will.

2.  Preheat oven to 350 degrees F (175 degrees C). Transfer the shredded pork to a Dutch oven or iron skillet, and stir in barbeque sauce.

3.  Bake in the preheated oven for 30 minutes, or until heated through.

Nutritional Information
Amount Per Serving  Calories: 355 | Total Fat: 18.1g | Cholesterol: 83mg

Nutritional Information
BBQ Pork for Sandwiches
Servings Per Recipe: 12

Amount Per Serving

Calories: 355

Total Fat: 18.1g
Cholesterol: 83mg
Sodium: 623mg
Total Carbs: 15.2g 
Dietary Fiber: 0.3g
Protein: 30.2g

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