Let's be honest ... Super Bowl Sunday might as well be a national holiday.
And if you haven't noticed, I love to whip up meals that are both low-calorie & absolutely delicious...
So with the big game coming up this weekend ... here's 4 healthy and incredibly tasty Super Bowl Sunday appetizers!
Air Fryer Chicken Wings with Buttery Sweet Dipping Sauce
Ingredients:
Chicken Wings:
-1 pound chicken wings (about 10 wings)
-1 tablespoon olive oil or avocado oil
-1 tablespoon lemon pepper seasoning
-1/2 teaspoon kosher salt
Sauce:
-1/4 cup melted butter or ghee
-1/2 tablespoon honey
-1 teaspoon finely grated lemon zest
-1 1/2 tablespoons fresh lemon juice (from half the zested lemon)
-1 teaspoon lemon pepper seasoning
Instructions:
1. Preheat the air fryer for 2 to 3 minutes at 390℉ (200℃). Pat the chicken wings dry with a paper towel, and place them in a mixing bowl. Toss the wings with the oil, lemon pepper seasoning, and salt.
2. Place the wings in an even layer in the air fryer basket and cook for 18 to 20 minutes, flipping halfway through or shaking and tossing the basket every 5 minutes to ensure even cooking.
3. While the chicken wings are cooking, prepare the lemon pepper sauce. Stir together the warm butter, honey, lemon zest, lemon juice, lemon pepper seasoning, and salt.
4. Serve the chicken wings along with the dipping sauce. Alternatively, you can toss the chicken wings in a little bit of the sauce before serving.
Nutritional Breakdown
Serving Size - 3 Wings
Calories: 200
Protein - 12g
Carbs - 4g
Fat - 15g
High-Protein Ultimate Nachos
Ingredients:
Nachos:
-1 pound 93/7 lean ground beef
-2 tablespoons taco seasoning
-1 (16-ounce/454g) can refried beans
-1/4 cup water
-1 (13-ounce/368g) bag tortilla chips
-2 cups shredded cheese (I used a mix of cheddar and Monterey Jack)
-1/4 cup pickled jalapeños
Toppings:
-3 roma tomatoes, diced
-1/2 cup diced red onion
-1 avocado, diced
-1/3cup sour cream
-1/4 cup roughly chopped fresh cilantro leaves
Instructions:
1. Preheat the oven to 400°F(200°C).
2. Add the ground beef to a skillet over medium heat and cook for about 5 minutes, using a spatula to break up the meat as it cooks. Drain any fat. Then add the taco seasoning and cook for 5 minutes more, until browned and slightly crispy.
3. Add the refried beans and water to the skillet and stir until combined.
4. On a rimmed sheet pan, add a layer of tortilla chips and top with the ground beef mixture, cheese and jalapeños. Bake for about 10 to 15 minutes, until the cheese is melted and the edges of the tortilla chips are golden.
5. Remove from the oven and add the diced tomatoes, onion, avocado, sour cream, and cilantro. Serve while warm.
Nutritional Breakdown:
Serves 4-6 (rough estimate)
Calories: 460
Protein - 40g
Carbs - 42g
Fat - 15g
Bacon Burger Bites
Ingredients:
-1 pound 93/7 lean ground beef
-1 teaspoon garlic powder
-1 teaspoon kosher salt
-1/2 teaspoon freshly ground black pepper
-4 slices bacon
-1/2 cup guacamole
-6 grape or cherry tomatoes, cut in half
-3 butter lettuce leaves, torn into 4 pieces
-3 slices cheese, cut into quarters
Instructions:
1. Preheat the oven to 400°F (200°C). Optional: for easier cleanup, line a rimmed baking sheet with parchment paper.
2. Make the burger balls. In a medium bowl, mix together the ground beef, garlic powder, salt, and pepper, until well combined but without over mixing. Roll them into 12 balls, then place them on half of the baking sheet and slightly flatten them.
3. Arrange the bacon and cook. Place 4 slices of bacon on the other half of the baking sheet. Then bake both items for 20 to 24 minutes. Check at 15 minutes to see how the bacon is cooking (as all ovens bake differently). If the bacon is cooking faster, you can remove it to a paper towel to drain and continue cooking the meatballs, until they're cooked through.
4. Assemble the bites. Top each meatball with a small slices of cheese immediately after coming out of the oven, so it can melt. Then top with a small piece of lettuce, a 1/3 piece of bacon, a dollop of guacamole, and half of a cherry tomato. Pro tip: thread the tomato onto the skewer first and push it up halfway, then stick the skewer through the rest of the ingredients. If you try to skewer everything all at once you'll smush down on the guacamole.
Nutritional Breakdown:
Serves 4 (serving size 3 burger bites)
Calories: 146
Protein - 12g
Carbs - 2g
Fats - 10g
Sweet Potato Brownies (and trust us ... they taste like the real thing!)
Ingredients:
-1 cup sweet potato puree (from 1 to 2 sweet potatoes)
-3/4 cup almond butter (or other nut or seed butter)
-2 tablespoons coconut oil (melted)
-1 teaspoon vanilla extract
-1/2 cup cacao powder
-1/2 cup coconut sugar
-1/4 cup tapioca flour (or arrowroot flour)
-1 teaspoon baking soda
-1/2 teaspoon espresso powder (optional, but I recommend!)
-1/4 teaspoon kosher salt
-1/4 cup mini chocolate chips
Instructions:
1. To make the sweet potato puree: wash the sweet potatoes thoroughly, pat dry, and poke 3 to 4 times with a fork. Place them on a microwave-safe plate and microwave for 8 to 10 minutes, turning halfway through, until fork tender. Let the potatoes cool to the touch, then slice in half, scoop out the flesh into a bowl, and mash until smooth. Alternatively, you can follow my mashed sweet potato recipe (which uses the stove) or baked sweet potato recipe (which uses the oven).
2. Preheat the oven to 350°F. Line an 8×8-inch square pan with parchment paper (with extra coming up the sides), and set aside.
3. In a large mixing bowl, add the sweet potato, almond butter, oil, and vanilla extract. Use a hand mixer on low speed to gently blend the ingredients for 30 seconds.
4. To the same bowl, add the cacao powder, coconut sugar, tapioca flour, baking soda, espresso powder, and salt. Blend again with the hand mixer on low to medium speed for another 30 seconds, or until fully combined. Fold in the chocolate chips. The batter will be thick like play-dough and not pourable.
5. Transfer the brownie batter into the pan and use another piece of parchment paper on top to smooth it flat in the pan. Optional: top with a few extra chocolate chips. Bake for 23 to 25 minutes, or until the brownies are set, but still soft in the center.
6. Let the brownies cool for 30 minutes in the pan, then cut into squares and enjoy!
Nutritional Breakdown:
Recipe makes roughly 16 brownies
Calories: 154
Protein - 5g
Carbs - 15g
Fat - 9g
Need more recipe ideas or any help at all with your nutrition & fitness plan? Just drop into your local Supplement Superstores location and we'll get you taken care of!
This article was written by Casey Borgmann. She is a N.A.S.M. Certified Personal Trainer and Sports Nutrition Specialist.
