Marlene Koch's guilt-free Super Bowl snacks

Published March 30, 2018

If you're gearing up throw a Super Bowl party or just what to have some tasty treats to munch on during the big game, Marlene Koch has mouth-watering snacks for you!

Triscuit "Fried" Chicken Tenders

Makes 4 servings

Ingredients

18 original Triscuit crackers

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon black pepper

1/4 teaspoon dried thyme, crushed

1/4 cup Dijonnaise

1 pound chicken breast tenders, cut into eight 2-ounce strips

Method

1. Set cooking rack in the lower third of the oven and preheat to 425F. Spray a large baking pan well with cooking spray.

2. Place the crackers in a resealable plastic bag and finely crush them with a rolling pin or mallet. Transfer the crumbs to a shallow flat bowl and add the garlic powder, onion powder, pepper, and thyme.

3. Coat the chicken with the Dijonnaise. Roll the chicken in the crumb mixture until evenly coated. Place crumb-coated chicken on the baking sheet and bake for 7 minutes. Lightly spray chicken strips with cooking spray, turn, and bake for 7 more minutes or until golden brown.

Variation -- to make Cheesy Crunchy Chicken Tenders, replace the Triscuit crumb mixture with 1Â½ cups crushed reduced-fat cheddar cheese crackers mixed with Â¼ teaspoon black pepper. Bake as directed.

* Reduced-fat Triscuits are not recommended for this recipe

Nutrition Information Per Serving (2 strips)

Calories 230

Carbohydrate 15g (Sugars 0g)

Total Fat 7g (Sat Fat 0.5g)

Protein 27g

Fiber 2g

Cholesterol 70mg

Sodium 435 mg

Food Exchanges -- 3 1/2 Lean Meat, 1 Starch

Carbohydrate Choices -- 1

Weight Watcher Point Comparison -- 6

Classic Hot Artichoke Dip

Makes 10 servings

Ingredients

1/3 cup light tub-style cream cheese

1/3 cup light mayonnaise

1/3 cup light sour cream

1 teaspoon minced garlic (1 clove)

1/4 teaspoon black pepper

1/2 cup white onion, finely diced

1/2 cup plus 2 tablespoons freshly grated Parmesan cheese

1 (10-ounce) package frozen artichoke hearts, thawed and chopped or 1 (14-ounce) can water-packed artichoke hearts, drained and chopped

1 (10-ounce) package chopped frozen spinach, thawed and squeezed dry

Method

1. Preheat the oven to 350F.

2. In a medium bowl, mix together the cream cheese, mayonnaise, sour cream, garlic, and black pepper.

3. Mix in the onion, 1/2 cup Parmesan, artichoke hearts, and spinach until well combined.

4. Spread the dip mixture into a 1 quart (or 8-inch square) baking dish.

5. Sprinkle the remaining 2 tablespoons of Parmesan over the top of the dip and bake for 20 to 25 minutes, or until the dip is hot. Serve warm.

Nutrition Information Per Serving (1/4 cup)

Calories 100

Carbohydrate 5g (Sugars 2g)

Total Fat 6g (Sat Fat 2.5g)

Protein 5g

Fiber 1g

Cholesterol 10mg

Sodium 290mg

Food Exchanges -- 1 Vegetable, 1 Lean Meat, 1 Fat

Carbohydrate Choices -- 1/2

Weight Watcher Point Comparison -- 2

Cheesy Chili Nachos

Makes 4 servings

Ingredients

8 ounces lean ground turkey

3/4 cup diced onion

1/2 cup diced red bell pepper

1 1/2 teaspoons chili powder

1 teaspoon cumin

Pinch of cayenne pepper

1/2 cup fire-roasted tomatoes

1/2 cup canned black beans, rinsed and drained

3 ounces reduced-fat tortilla chips (about 25 chips)

2 teaspoons margarine or butter

2 teaspoons all-purpose flour

1/2 cup reduced-sodium chicken broth

Pinch of garlic powder

1 cup shredded reduced-fat cheddar cheese

Method

1. Spray a medium skillet with non-stick cooking spray and place over medium high heat. Add ground turkey, onion, and red bell pepper to pan, breaking meat apart with a spoon. Cook until meat is browned and vegetables are soft, about 10 minutes.

2. Stir in chili powder, cumin and cayenne pepper. Stir in tomatoes and 1/2 cup water. Reduce heat to low, cover, and cook for about 10 minutes, stirring occasionally. Stir in beans and heat until warmed. Cover to keep warm and remove from heat.

3. In a small saucepan over low heat, melt margarine and flour and whisk until smooth. Add chicken broth and garlic powder and bring to a boil, stirring continuously for about 1 minute. Remove from heat and whisk in cheese one-half cup at a time.

4. Spread chips out onto a serving platter. Spoon chili mixture evenly onto chips and then drizzle cheese mixture over chili. Top with your favorite garnishes and serve.

Nutrition Information Per Serving (about 6 loaded chips)

Calories 160

Carbohydrate 12g (Sugars 4g)

Total Fat 7g (Sat Fat 2g)

Protein 13g

Fiber 3g

Cholesterol 45mg

Sodium 260mg

Food Exchanges -- 2 Lean Meat, 1 Starch

Carbohydrate Choices -- 1

Weight Watcher Point Comparison -- 4

Creme Caramel Pudding Squares

Makes 20 servings

Ingredients

3 tablespoons margarine or butter, melted

1 1/2 cups graham cracker crumbs

1/4 cup plus 2 tablespoons granulated no-calorie sweetener, divided

4 ounces light tub-style cream cheese

4 ounces nonfat cream cheese, room temperature

3 1/4 cups low-fat milk, divided

1 tub (8-ounces) light whipped topping, divided

1 (4-serving size) package sugar-free instant vanilla pudding mix

1 (4-serving size) package sugar-free instant butterscotch pudding mix

1/4 cup sugar-free caramel ice cream topping (like Smuckers)

Method

1. Place the melted margarine in a 9 x 13-inch dish. Add the graham cracker crumbs and 2 tablespoons of the sweetener. Mix well and pat crumbs onto bottom of pan. Refrigerate while preparing fillings.

2. In a medium bowl, beat the cream cheeses, 1/4 cup of milk and 1/4 cup of sweetener with an electric mixer until smooth. Gently fold in 1 cup of the whipped topping and spread evenly over the crust.

3. Whisk vanilla pudding mix with 1 1/2 cups of milk for 2 minutes or until smooth. Spoon dollops of vanilla pudding on top of cream cheese layer and smooth the entire layer. Place in refrigerator while you whisk the butterscotch pudding mix with 1 1/2 cups of milk. Carefully spoon the butterscotch pudding on top of vanilla pudding and smooth.

4. Top with the remaining whipped topping. Refrigerate for at least 4 hours. Just before serving, drizzle on the caramel topping. Cut into 20 squares.

Nutrition Information Per Serving (1 Square)

Calories 130

Carbohydrate 17g (Sugars 10g)

Total Fat 5g (Sat Fat 3g)

Protein 3g

Fiber 0g

Cholesterol 5mg

Sodium 220mg

Food Exchanges -- 1 Carbohydrate, 1 Fat

Carbohydrate Choices -- 1

Weight Watcher Point Comparison -- 3

Recipes reprinted with permission from "Eat More of What You Love: Over 200 Brand-New Recipes Low in Sugar, Fat, and Calories"

URL

https://www.foxnews.com/entertainment/marlene-kochs-guilt-free-super-bowl-snacks