Appetizers

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Sweet Treats

Healthy Tailgating Recipes

Grill Master Chicken Wings

Ingredients Wings: 1/2 cup soy sauce 1/2 cup Italian-style salad dressing (consider using

fat free zesty Italian) 3 pounds chicken wings, cut apart at joints, wing

tips discarded Sauce: 1/4 cup butter

1 teaspoon soy sauce 1/4 cup hot pepper sauce

Instructions 1. Combine 1/2 cup soy sauce, Italian dressing and

chicken wings in a large, zip-top bag. Close bag and refrigerate 4 hours to overnight.

2. Preheat an outdoor grill for medium heat. 3. In a small sauce pan, melt butter. Stir in the 1 tea-

spoon of soy sauce and hot pepper sauce. Turn off heat and reserve.

4. Remove the chicken wings from the marinade and pat dry. Cook the wings on the preheated grill,

turning occasionally until the chicken is well browned and no longer pink, 25-30 minutes.

5. Place grilled wings in a large bowl. Pour butter sauce over wings; toss to mix well.

Nutritional Information: 1 WING/SERVING Calories 181, Total Fat 14.6g, Cholesterol 41 mg, So-dium 1,154mg, Protein 10.1

Recipe from www.allrecipes.com

Strawberries on the Square

Ingredients

9 whole graham crackers, broken in half

One 6-ounce package low-fat and sugar-free vanilla instant pudding mix

2 cups cold fat-free milk One 8-ounce carton low-fat frozen whipped top-

ping

1 cup chopped strawberries

Instructions

1. Arrange 9 graham cracker halves in bottom of a 9-inch square pan.

2. Prepare pudding with milk as directed on package. Fold half of whipped topping into pudding.

3. Pour half over crackers and top with strawberries. Arrange remaining 9 cracker halves over strawber-ries to make another layer.

4. Cover with remaining pudding. 5. Spread remaining whipped topping over top and 6. garnish with a few strawberry halves. 7. Chill. Cut into squares to serve.

Recipe inspired by Yummly

Nutritional Information: 1 SERVING = 3/4 CUP; SERVES 9 Calories 113.5, Total Fat 2.6g, Saturated Fat 1.1g,

Cholesterol 1.3mg, Sodium 148.4mg, Dietary Fiber 0, Sugars .08g

Very Easy Fruit Salad

Ingredients

1 pint strawberries—cleaned, hulled and sliced

1 pound seedless grapes, halved

3 kiwis, peeled and sliced

3 bananas, sliced

1—21 ounce can peach pie filling

**You can add in any other fruit desired, just to be

sure to add in the extra calories per serving.

Instructions 1. Combine fruit in a large mixing bowl 2. Gently add in can peach pie filling 3. Chill for at least one hour 4. Serve and enjoy

Nutritional Information: 10 SERVINGS Calories 142, Total Fat .6, Saturated Fat .1, Cholesterol 0,

Sodium 12mg, Dietary Fiber 3.4g, Sugars 26.9g

Recipe inspired from www.allrecipes.com

Four-Onion Dip

Ingredients 2 tablespoons dehydrated minced onion

2 tablespoons water

1/2 cup fat-free sour cream

1/4 cup fat-free plain yogurt

1 medium green onion (green and white parts),

chopped

2 tablespoons grated sweet onion, such as Vidalia

2 tablespoons shredded carrot

2 tablespoons light mayonnaise

1 tablespoon salt-free onion-and-herb seasoning

blend

1/2 teaspoon sugar

1/4 to 1/2 teaspoon red hot-pepper sauce

1/8 teaspoon garlic powder

1/8 teaspoon salt

Instructions

1. In a small bowl, stir together the dehydrated onion

and water. Let stand for 5 minutes.

2. Meanwhile, in a medium bowl, stir together the remaining ingredients. Stir in the rehydrated onion. Let stand for 10 minutes. Serve at room tempera-ture or cover and refrigerate for up to two days. The dip will thicken during the refrigeration time.

Nutritional Information: MAKES 8—2 TABLESPOON SERVINGS Calories 39, Total Fat 1g, Saturated Fat .5g, Cholesterol 4mg, Sodium

87 mg, Fiber 0, Sugar 3g

Recipe from www.Heart.org

Ingredients

6 6-inch corn tortillas, each cut into 6 wedges

Salsa

1/2 poblano pepper

2 medium tomatillos (about 6 ounces total),

papery skins discarded, rinsed and patted dry

1/4 cup snipped fresh cilantro

1/4 teaspoon salt

1 tablespoon olive oil (extra-virgin preferred)

Fresh Tomatillo-Poblano Salsa with Tortilla Wedges

Instructions

1. Preheat the oven to 350°F.

2. Place the tortilla wedges in a single layer on a

large baking sheet. Bake for 10 minutes, or until

just golden. Transfer the baking sheet to a cooling

rack and let the tortilla wedges cool completely,

about 5 minutes.

3. In a food processor or blender, process the salsa

ingredients except the oil for 10 to 15 seconds, or

until the desired consistency. Pour into a small

bowl. Stir in the oil. Serve with the tortilla wedges.

Nutritional Information: SERVES 6: 2 TBSP SALSA AND 6 TORTILLAS

Calories 62, Total Fat 3g, Saturated Fat .5g, Cholesterol 0, Sodium 120mg, Fiber 2g, Sugar 1g

Recipe from www.Heart.org

Stuffed Turkey Burgers

Ingredients

1 1/4 pound lean ground turkey breast or very lean ground beef, such as sirloin

1/2 cup chopped roasted red peppers or sun-dried tomatoes

1/2 cup shredded part-skim mozzarella cheese or low-fat cheese of your choice

1/4 teaspoon salt

Fresh ground black pepper

Instructions

1. Divide turkey into 4 equal-size rounds. 2. Make 2 equal-size patties out of each round so you

have 8 patties total. 3. Sprinkle 4 of the patties with 2 tablespoons red

peppers and cheese, and top with remaining pat-ties, working the turkey around the edges to seal burgers closed.

4. Season with salt and a few grinds of pepper. 5. Grill or broil until cooked through, about 5 minutes

per side.

Nutritional Information: 1 SERVING = 1 BURGER; 4 SERVINGS TOTAL

Calories 125.5g, Total Fat 7.2g, Saturated Fat 3.6g, Cholesterol 37.4mg, Sodium 299.8mg, Dietary Fiber .4g, Sugars 0g

Recipe inspired Ellie Krieger

Sloppy Joes

Ingredients 1 pound lean ground beef sirloin 1/4 cup chopped onion

1/4 cup chopped green bell pepper 1/2 teaspoon garlic powder 1 teaspoon prepared yellow mustard

3/4 cup ketchup 3 teaspoons brown sugar Salt to taste

Ground black pepper to taste

Instructions

1. In a medium skillet over medium heat, brown the ground beef, onion and green pepper.

2. Drain off liquids. 3. Stir in the garlic powder, mustard, ketchup and

brown sugar; mix thoroughly. 4. Reduce heat, and simmer for 30 minutes. 5. Season with salt and pepper.

6. Choose a whole wheat bun or whole wheat thin bun.

Nutritional Information: SERVING 1 SLOPPY JOE AND 1 BUN; SERVES 6

Calories 279.9, Total Fat 16.5g, Saturated Fat 6.4g, Cholesterol 56.7, Sodium 473.3mg, Dietary Fiber 2, Sugars

Recipe from BCBSM’s Win by Losing program

Skinny Queso Dip

Ingredients 1 Tbsp butter 1 TBSP cornstarch

1 1/2 cups plain almond milk (or milk of choice) 2 cups American cheese 1/2 cup plain, non fat Greek yogurt

1/2 tsp cumin 1 tsp salt 1/2 tsp white pepper

Instructions 1. In a large sauce pan, melt butter over medium

heat. Add cornstarch and whisk until crumbly. 2. Cook 1 minute and whisk in almond milk. 3. Turn heat to low and gradually add American

cheese, stirring continually (do not add all the cheese at once or it will clump up).

4. After all the cheese is incorporated, remove from heat and add in Greek yogurt and seasonings. Stir in well.

5. Serve immediately or add to a crock-pot to keep warm.

Nutritional Information: SERVING SIZE: 10 or 1/3 cup Calories 62, Total Fat 4g, Saturated Fat 1g, Protein 4g

Recipe from www.withsaltandwit.com

Pasta Salad

Ingredients 1/2 cup dry whole wheat pasta, such as maca-

roni

1 cup fresh vegetables of choice, such as green

or red pepper, onions, cucumber, broccoli or

tomato

2 tablespoons low-fat salad dressing of choice

Instructions 1. In a pan, bring water to a boil on the stove; add

pasta and cook to desired 2. tenderness. 3. Strain pasta and let cool. 4. While pasta is cooking and cooling, chop vegeta-

bles of choice into bitesize 5. pieces. 6. In a bowl, combine vegetables with pasta and toss

with dressing.

7. • 2 cups mixed fresh raw vegetables 8. • 2 tablespoons low-fat salad dressing

Nutritional Information: SERVING SIZE 1 CUP Calories 255, Total Fat 3.8g, Saturated Fat 0g, Cholesterol

0mg, Sodium 283mg, Dietary Fiber 9g, Sugars 3g

Recipe from BCBSM’s Win by Losing program

Grilled Shrimp

Ingredients

16 jumbo shrimp, deveined in shell, raw

Extra-virgin olive oil, about 1 cup for brushing Coarse salt and black pepper to taste 2 lemons, halved

Instructions

1. Preheat griddle or grill pan over high heat. 2. Butterfly shrimp by slicing almost through lengthwise, but

leave shell on shrimp, this will keep the shrimp tender while grilling over such high heat.

3. Brush shrimp with oil, season with salt and pepper and grill 2 minutes on each side, until shells are hot pink and shrimp is opaque.

4. Place lemons on grill the last minute. The heat will release the juice from the lemons. To serve, squeeze grilled lemon wedges over shrimp.

Nutritional Information: 1 SERVING = 4 SHIRMP Calories 161.8, Total Fat 14.7g, Saturated Fat 2.1g, Choles-

terol 42.6mg, Sodium 624.7mg, Dietary Fiber 2.7g, Sugars

Recipe inspired by Rachel Ray

Fish in Foil

Ingredients

4 ounces fresh or frozen fish such as cod, white-fish, tilapia, halibut, sole or

trout Nonstick cooking spray Fresh lemon Garlic powder

Lemon pepper

Instructions

1. Preheat grill 2. Place specified amount of fish on a foil square;

spray fish and foil with nonstick cooking spray. 3. Season with fresh lemon, garlic powder and

lemon pepper. 4. Fold foil around fish. 5. Grill fish until internal temperature of fish is 150

F (may take 15 to 20 minutes depending on the size of the fish).

Nutritional Information: 1-4 OUNCE PIECE OF FISH; 4 SERVINGS

Calories 114.1, Total Fat 1.9g, Saturated Fat .5g, Cholesterol 55mg, Sodium 64.4mg, Dietary Fiber .2g, Sugars .5g

Recipe from BCBSM’s Win by Losing program

Bell Pepper Slaw

Ingredients

3 tablespoons sugar

Kosher salt

1/2 cup apple cider vinegar

1 1/2 teaspoons celery seeds

1 1/2 teaspoons mustard seeds

Freshly ground pepper

6 bell peppers (red, orange and yellow), Julienned

2 stalks celery, finely chopped

4 scallions, chopped

1/2 head green cabbage, thinly sliced and roughly

chopped

3 tablespoons whole-grain dijon mustard

1/2 cup light mayonnaise

Instructions 1. In a large mixing bowl whisk together sugar, apple cider vinegar and salt to taste until dissolved. 2. Add in celery seeds, mustard seed, and pepper to taste. Mix well. 3. Toss in the bell peppers, celery, scallions and cab-bage until coated. 4. Refrigerate for 1 hour to allow flavors to develop.

5. Combine mustard and mayonnaise until blended. Add into slaw mixture and toss until coated.

Nutritional Information: MAKES 6 SERVINGS Calories 143.2, Total Fat 10.5 g, Saturated Fat 1.5 g, Choles-

terol 3.8 mg, Sodium 477.1 mg, Dietary Fiber 2.8 g, Sugars 4.5 g

Recipe from www.aHealthierMI.org

Bun-less Bean and Beef Burgers

Ingredients 1 15.5-ounce can no-salt-added black beans or no-

salt-added pinto beans, rinsed and drained well 8 ounces extra-lean ground beef

1/4 cup plain dry whole-grain bread crumbs (lowest sodium available)

2 teaspoons chili powder 1 teaspoon ground cumin

1 medium garlic clove, minced 1/4 teaspoon salt 1/8 teaspoon pepper

2 teaspoons canola or corn oil 2 tablespoons snipped fresh cilantro 1 medium green onion, thinly sliced (green and

white parts)

1 medium fresh jalapeño, seeds and ribs dis-carded, minced

Instructions

1. In a medium bowl, using a potato masher or fork,

mash the beans until slightly chunky. Add the beef, bread crumbs, chili powder, cumin, garlic, salt, and pepper. Using your hands or a spoon, combine the ingredients. Shape into 4 burgers, each about 4

inches in diameter.

2. In a large nonstick skillet, heat the oil over me-dium heat, swirling to coat the bottom. Cook the

burgers, covered, for 4 to 5 minutes on each side,

or until no longer pink in the center.

3. Meanwhile, in a small bowl, stir together the cilan-

tro, green onion, and jalapeño. Set aside.

4. Put a tomato slice on each of 4 plates. Top the tomato slices with the burgers. Sprinkle the bur-gers with the cilantro mixture. Serve with the lime wedges for squeezing on top.

Nutritional Information: 1 BRUGER PER SERVING (serves 4) Calories 216, Total Fat 6g, Saturated Fat 1.5g, Cholesterol 31mg,

Sodium 220mg, Dietary Fiber 6g, Sugar 5g

Recipe from www.Heart.org

Turkey Chili

Ingredients 16 ounces ground turkey One 6-ounce can tomato paste (no salt added)

One 28-ounce can of crushed tomatoes (no salt added)

1 cup chopped onions 1 cup chopped green peppers

1 clove garlic (minced) 2 tablespoons chili powder 1 tablespoon ground cumin

One 8-ounce can of dark red kidney beans

Instructions

1. In a large nonstick skillet, brown turkey over me-dium heat until cooked thoroughly drain.

2. Add remaining ingredients, bring to a boil. 3. Divide evenly into four servings.

Nutritional Information: 1 CUP PER SERVING; SERVES 4 Calories 305.9, Total Fat 9.6g, Saturated Fat 2.8g, Choles-

terol 80mg, Sodium 370.4mg, Dietary Fiber 9.4g, Sugars2.2g

Recipe from BCBSM’s Win by Losing program