Ingredients: 1 can white corn, drained 1 can yellow corn, drained 1 (8 oz.) package low-fat cream cheese, softened 6 oz. salsa Directions: Grab a big bowl as the pre-game show is coming to an end. Mix the corn and cream cheese (look to see if the game is starting), pour in the salsa (make sure no one has stolen your favorite seat in front of the TV), grab a big spoon, and stir. Submitted by: Amy Williams, UAB Callahan Eye Hospital Cooks Tips: Use your favorite brand of tortilla chips to dip in the dip! Enjoy with the game! Healthy Tips: Use frozen corn, thawed, for a lower sodium option.
7-Layer Dip
If youd like to add an eighth layer to this recipe, try black beans. Ingredients: 1 can fat-free refried pinto beans 1 small container low-fat sour cream 1 small container guacamole or sliced avocado with lemon juice and salt 1 (8 oz.) jar of medium heat chunky salsa 1 (8 oz.) bag shredded mild Cheddar cheese 1 can sliced black olives 1 can diced tomatoes with green chilies Directions: Layer the items in the above order, starting with pinto beans on the bottom. Serve with baked scoop chips. For a warm dish, layer the beans and some cheese and pre-bake to melt cheese, and then layer on other cold items. Serves 8+ Submitted by: Meredith Preuss, UAB Academics, Administration Healthy Tips: To further reduce the fat in this recipe, use 2% Cheddar cheese. Its lower in fat because its made with 2% milk instead of whole milk. Look for diced tomatoes with no added salt to significantly reduce the sodium in this recipe. Remember, avocados are full of unsaturated fat the good fat that helps increase your HDL (good cholesterol).
Heisman Rolls
If my mother put on a helmet and shoulder pads and a uniform that wasn't the same as the one I was wearing, I'd run over her if she was in my way. And I love my mother. Bo Jackson Ingredients: 1 lb. ground sausage 1 (8 oz.) package cream cheese 2 cans Pillsbury crescent rolls Directions: Brown sausage; drain. Mix the sausage and cream cheese. Remove crescent rolls from can and separate. Place desired amount of mixture into an individual uncooked crescent roll, and then roll it up. Bake at 325 degrees until golden brown. Serve hot or cold. Serves 3-4 Submitted by: Stephen Horn, UAB Hospital Healthy Tips: By using lean ground turkey, such as those labeled 93/7, you can decrease the amount of calories by 50% and the amount of fat by 70%. To further reduce the fat in this recipe, use 1/3-less-fat cream cheese. This is sometimes known as Neufchatel cheese.
Bean Dip
Ingredients: 2 cans refried beans 1 jar salsa 1 package taco seasoning 1 (8 oz.) container of sour cream 1 (8 oz.) block cheese of your choice, grated (such as Colby Jack) Scoop chips (either Fritos or Tostitos) Directions: Mix beans, salsa, and taco seasoning in a deep dish; cover with sour cream. Bake at 350 degrees for 25-30 minutes. Remove, cover with cheese, and bake again until cheese is melted and bubbly. Serves 5-8 Submitted by: Melissa Meadows, UAB Health Services, TKC Healthy Tips: Use low-fat and/or low-sodium versions of beans, seasoning, and sour cream in this recipe. For dipping, substitute all-natural corn chips and/or wedges of raw bell peppers.
Cowboy Caviar
To kick up the heat in this appetizer, throw in the jalapeno seeds. Ingredients: 2-3 tomatoes, seeded and diced 1 can Rotel 1 green bell pepper, seeded and diced 1 red bell pepper, seeded and diced 1 yellow bell pepper, seeded and diced 1 large onion, diced 1-2 fresh jalapenos, seeded and diced 2 (15 oz.) cans of white shoe-peg corn, drained 2 (15 oz.) cans of beans, drained (black, pinto, or kidney) 1 can black-eyed peas, drained 1 large bottle zesty Italian dressing Tortilla chips Directions: Mix all ingredients in a large bowl. Chill until time to serve. Serve with tortilla chips. Submitted by: Laura Stewart, UAB Hospital Healthy Tips: To reduce the sodium in this recipe, use frozen corn instead of canned corn. Make sure to drain the canned beans and rinse them.
Texas Caviar
Ingredients: 2 small cans Rotel, drained 2 cans shoe-peg corn, drained 2 cans black-eyed peas, drained 1 can black beans, drained 1 can petite diced tomatoes, drained 16 oz. zesty Italian dressing Salt and pepper to taste Tortilla Chips Directions: Mix together first five ingredients in a bowl. Add Italian dressing, salt, and pepper. Serve with tortilla chips. Serves 8+ Submitted by: Amanda Ingram, UAB Health Services, TKC Healthy Tips: To reduce the sodium in this recipe: Use frozen corn instead of canned corn. Make sure to drain the canned beans and rinse them. Use no-added-salt diced tomatoes.
Snack Mix
1 lb. margarine 1 bottle of onion juice 1 tablespoon Tabasco 1 box Crispix 1 box Rice Chex 1 box Corn chex 1 box Cheerios 1 bag pretzel sticks 1 can nuts Plenty of accent Directions: Melt margarine; add onion juice and Tabasco. Mix other ingredients, and pour mixture over dry ingredients. Bake at 200 degrees for 2 hours. Sprinkle with accent. Submitted by: Connie Pruett, UAB Medicine Healthy Tips: Use unsalted pretzels and nuts for less sodium. Substitute 1 cup of olive oil for the margarine. Olive oil is a source of monounsaturated, cholesterollowering fat.
Railway Potatoes
Spices add spice and health to life! Ingredients: 1 lbs. red potatoes 5 tablespoons canola oil teaspoon mustard seed teaspoon ground turmeric 1 large yellow onion, thinly sliced 2 teaspoon salt to teaspoon cayenne pepper Directions: Slice the potatoes lengthwise into quarters, and then cut them crosswise into 1/8-inch-thick slices. Heat the oil in a pan over high heat. Add mustard seed, and cover the pan with a lid. After the seeds stop popping, add the turmeric and stir for a moment. Then add onion, potatoes, salt, and pepper. Toss and stir occasionally until the potatoes are tender (about 10 minutes). Serve immediately, or store in an airtight container to take on a picnic (or a railway trip!). Serves: 6+ Submitted by: Scott Black, UAB Health System (from 5 Spices, 50 Dishes by Ruta Kahate) Healthy Tips: The National Institutes of Health lists multiple scientific studies performed on the potential health benefits of turmeric; including delay of liver damage, anti-carcinogen properties, and enhanced effects of cancer treatment in those receiving chemotherapy. Use this flavorful spice to season other foods including rice, cauliflower, chicken, and fish!
5-Pepper Ceviche
The dish works well served with whole-grain crackers or tortilla chips. Ingredients: 1 cucumber, seeded and diced 3 bell peppers (red, yellow, or orange), seeded and diced 1 poblano pepper, seeded and diced 4 jalapeno peppers, seeded and diced 1+ pound mild white fish such as orange roughy, tilapia, snapper, or striper (extremely fresh never frozen), diced Juice of 4 limes Juice of 2 lemons 2 tablespoons orange juice (optional) Cilantro and chives to taste Salt and pepper to taste Directions: Mix together all ingredients in a glass baking dish; stir ingredients about every 10 minutes to recoat fish with juices. The acid from the juices will cook the fish, ready in about 45 minutes. Serves 6-8 Submitted by: Andy Matthews, UAB Health System Healthy Tips: Whenever using raw seafood in a recipe, be sure to ask your butcher for sushi-grade fish. This will ensure that you receive the freshest cuts of fish. If youre uneasy about using raw seafood, try using shrimp that has been cooked, diced, and chilled. Serve in Bibb lettuce leaves with slices of avocados to make it a meal!
Apple Dumplings
When traveling, cover this dish tightly with aluminum foil. When serving, spoon the juices from the pan over the top of the dumplings. Ingredients: 2 Granny Smith apples, peeled and cored 2 cans refrigerated crescent rolls 2 sticks butter 1 cups sugar 1 teaspoon vanilla 1 (12 oz.) can Mountain Dew Cinnamon to taste Directions: Preheat oven to 350 degrees. Butter a 9 x 13 baking dish. Cut each apple into 8 slices. Roll each apple in a crescent roll and place in baking dish. In a bowl, melt butter, and then add sugar; barely stir mixture. Add vanilla, stir, and pour entire mixture over apples. Pour Mountain Dew around the edges of the baking dish. Sprinkle dumplings with cinnamon, and bake for 40 minutes. Serves 8+ Submitted by: Yolanda Hogeland, UAB Department of Surgery, Division of Transplantation (from www.thepioneerwoman.com) Healthy Tips: Use low-fat crescent rolls. Use one stick of regular butter and cup margarine blend such as Smart Balance or Earth Balance. Use only cup to 1 cup maximum Splenda Sugar Blend instead of regular sugar. Substitute Diet Mountain Dew for regular.
Chocolate Trifle
Ingredients: 1 package Duncan Hines Devil's Food cake mix 1 large instant chocolate Jell-O pudding 1 quart heavy whipping cream 1 tablespoon vanilla extract cup sugar Directions: Prepare the cake mix according to package directions. Prepare the pudding according package directions. Mix heavy whipping cream, vanilla extract, and sugar in large bowl. Blend the whipping cream mixture with a hand mixer for 4-5 minutes, or until thick. Fill trifle dish by alternating cake pieces, pudding, and whipping cream mixture (starting with cake and ending with whipping cream mixture). Serves 8+ Submitted by: Sharon Shirley, TKC Healthy Tips: By using a 16 oz. container of Cool Whip, you can keep the light and fluffy layer we all love in the game, but leave 60% of the calories and 75% of the fat the heavy whipping cream would provide on the bench. This trifle is the perfect dessert to add some fruit. Add a layer of strawberries, raspberries, or any fruit you desire.
Pretzel Kisses
The number of bags of treats used in this recipe varies based on how many you want to make and the type of Hershey Kisses you like. Ingredients: 1 lb. bag Snyders Snaps Pretzels 1 family-size bag Hershey Kisses 2 bags Hershey Hugs 1 large bag M&Ms Directions: Heat the oven to 200 degrees (lowest setting). Line up pretzels along a flat cookie sheet. Top each pretzel with a Hershey Kiss/Hug, and place in the oven for 6-8 minutes. Remove from oven and top each Kiss/Hug with an M&M. Place in freezer to mold all together. Serves 8+ Submitted by: Megan Muzer, UAB Health System, CCU Cooks Tips: Solid chocolate Kisses take the full 8 minutes; Hugs take about 6 to 7 minutes. You can have fun with the M&M colors red and white for an Alabama Game; orange and blue for Auburn; or fall colors of orange, green, and yellow. Healthy Tips: Substitute the M&M for your favorite variety of nut almond, walnut, or pecan. This variation will result in less sugar and more heart-healthy fat.