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2. desserts and baking

2014
Healthy Tailgate Recipes
Keller Fall Frenzy
2014
1
Healthy Tailgate Recipes
Savory
Dishes
2
Healthy Tailgate Recipes
Cha Cha’s White Chicken Chili
Prep. Time: 20 Minutes
Cook Time: 20 Minutes
Ingredients:
1Tbsp. Olive Oil
1 Onion, chopped
3 Cloves of Garlic
1 (4oz. can) Green Chilies
1 tsp. Ground Oregano
2 tsp. Ground Cumin
1 tsp. Dried Oregano
1 tsp. Cayenne Pepper
2 (14.5oz. can) Chicken Broth
3 Cups Cooked Chicken Breast (skinless), chopped
3 (15oz. can) Great Northern Beans
1 Cup Monterey Jack Cheese, shredded
1 Jalapeno, diced
Directions:
Heat oil in a large saucepan over medium-low heat. Slowly cook and
stir onion and jalapeno until tender. Mix in the garlic, green chilies,
cumin, oregano and cayenne pepper. Continue to cook and stir the
mixture until tender (about 3 minutes). Mix in the chicken broth,
chicken and beans. Simmer 15 minutes, stirring occasionally.
Remove the mixture from the heat. Slowly stir in the cheese until
melted. Serve warm.
Submitted by: Ryan Lins
3
Healthy Tailgate Recipes
Texas Caviar
Servings: 10
Prep Time: 10 Minutes
Ingredients:
1 (15oz. can) Black Beans (50% less
sodium), rinsed and drained
1 (15oz. can) Whole Kernel Corn (50%
less sodium), rinsed and drained
¾ Cup Fresh Salsa or Pico de Gallo,
(refrigerated, not jarred)
2 Tbsp. Fresh Cilantro, chopped
1 ½ tsp. Red Wine Vinegar
1 tsp. cumin
Hot Sauce, to taste
Pepper, to taste
Directions:
Mix all ingredients in a bowl and refrigerate.
Note: It can be served right away; however, it becomes more flavorful if
refrigerated for at least 2 hours. Serve with chips
Submitted by: Marnie Updike
4
Healthy Tailgate Recipes
Texas Caviar (2)
Ingredients:
1 Purple Onion
1 Red, Yellow, and Green Pepper
2 Ears of Corn, cut from cob
1 Small Jalapeno Pepper
1 Small Jar Pimentos
1 Can Black Beans
½ Cup Apple Cider Vinegar
½ Cup Sugar
½ Cup Vegetable Oil
Directions:
Chop up and combine ingredients.
Mix ½ cup of apple cider vinegar and ½ cup of sugar. Cook in a sauce
pan on low/medium heat until sugar dissolves. Pour over mixed
vegetables and stir. Add ½ cup vegetable oil and stir. Chill about 2
hours before serving.
Submitted by: Cathy Sobojinski
5
Healthy Tailgate Recipes
Slow Cooker Jerk Chicken
Ingredients:
8 Scallions, chopped
¼ Cup Olive Oil
2 Habanero Chiles, stemmed & seeded (more heat use seeds/less heat
use jalapeno chilies)
1 1 inch piece of Fresh Ginger, peeled and sliced to ¼ inch thick
2 Tbsp. Molasses
3 Garlic Cloves, peeled
1 Tbsp. Dried Thyme
2 Tbsp. Ground Allspice
1 Tbsp. Salt
4 lbs. bone-in/skin-on Chicken Pieces (split breast, thighs & drumsticks)
Oil Spray
Lime Wedge (for serving)
Directions:
Puree scallions, olive oil, chilies, ginger, molasses, garlic, thyme,
allspice and salt in food processor until smooth (about 30 seconds).
Transfer ½ cup of mixture to slow cooker. Reserve remaining sauce for
later. Add chicken pieces to slow cooker and stir to coat evenly with
sauce. Cover and cook until chicken is tender (about 4 hours depending
on your slow cooker). Can be finished in the oven under the broiler or
grilled. Oven Broiling: Position oven rack about 10 inches below broiler
and heat oven. Line baking sheet with foil for easy clean-up. Place a
wire rack on baking sheet and spray with oil. Transfer chicken to wire
rack, skin side down. Discard braising liquid from slow cooker. Brush
chicken with ½ of reserved sauce and broil until lightly charred (about
10-15 minutes). Flip chicken, brush with remaining sauce and broil until
lightly charred on second side. Grilling: Start with skin side up. Only
flip chicken once and flip gently to help keep chicken moist. Use
medium heat and watch for flare ups.
Submitted by: Bonnie Obermiller
6
Healthy Tailgate Recipes
Grilled White Bass
Servings: 4
Prep. Time: 20 Minutes
Cook Time: 20 Minutes
Ingredients:
8 large White Bass Filets
Olive Oil
Mrs. Dash
Onion, sliced
Green Peppers
Summer Squash
Directions:
Take thawed chilled white bass filets and baste lightly on both sides with
olive oil. Put two filets in each aluminum foil and to make a grill
packet. Sprinkle with Mrs. Dash. Fold packets shut with space for air
(steam).
Do the same with thinly cut, sliced mixed vegetables. Brush with olive
oil. Spice with Mrs. Dash. Put in large foil packet, enough for four
servings.
Place both fillet and vegetable packets on grill for 20 minutes on high
heat. White Bass will be flaky white and steamy.
Submitted by: Keith Schwalbe
7
Healthy Tailgate Recipes
Game Day Carnitas
Ingredients:
2-4 lbs. Lean Pork Loin
2 Tbsp. Olive Oil
½ Cup Water
1-2 tsp. Dried Cilantro
½ Large Jalapeno Pepper
1 Large Green Bell Pepper
1 Large Sweet Onion
2 Oranges
1 Lime
4-5 Large Garlic Cloves
Ground Black Pepper
Ground Sea Salt
1 tsp. Crushed Red Pepper Flakes
2-1/2 tsp. Ground Cumin
4-5oz. can Green Chiles or Fresh, chopped
Salsa Verde
Mexican Cheese, shredded
Light Sour Cream
Fresh Cilantro
Blue Corn/Multi-Grain or Favorite Tortillas
Garnishes/sides Black Beans, Corn Salsa, Pico de Gallo
Directions:
Coat pork loin with olive oil, crush garlic and rub into meat then place in
crock pot with water. Slice oranges and lime into wedges, squeeze juice
over loin and place orange rinds into crock pot (discard lime rinds).
Liberally coat meat with black pepper and sea salt. Roughly chop
approximately ½ the large onion and ½ the green pepper and add around
meat in crock pot. Add green chiles and jalapeño pepper. Sprinkle/coat
loin with red pepper flakes, 1-1/2 teaspoons cumin and dried cilantro.
Continued on next page
8
Healthy Tailgate Recipes
Cover and cook on low 6-8 hours or high 3-4 hours.
Remove loin from crock pot, let cool slightly, then shred with fork.
Discard all other ingredients from crock pot. In large, deep skillet, heat
additional 2 tablespoons olive oil to med-high, slice remaining onion and
green pepper, sauté to soften slightly, add shredded pork. Keep tossing
to brown and slightly crisp meat, while adding additional teaspoon
cumin and fresh cilantro.
Remove from heat; serve with tortillas of your choice. Light sour
cream, salsa verde, more fresh cilantro and light cheese are all excellent
additions. Add black beans, corn salsa, pico de gallo and other
ingredients to taste.
A couple margaritas really make this recipe come alive! (Whoops, no
longer healthy…)
Submitted By: Tom Hines
9
Healthy Tailgate Recipes
Better For You Pizza Rolls
Prep Time: 10 Minutes
Cook Time: 15 Minutes
Ingredients:
½ Cup Mozzarella Cheese, shredded
½ Cup Pizza or Tomato Sauce
20 Turkey Pepperonis
24 Wonton Wrappers
1/8 Cup Parmesan Cheese, ground
1 tsp. Basil/Oregano Mix or Italian Seasoning
½ tsp. Garlic Powder
Pinch of Sweetener (Stevia or Splenda)
Pinch of Black Pepper
Directions:
Preheat oven to 450 degrees. Prepare a large baking sheet with
parchment paper, or foil coated with non-stick cooking spray.
Pour pizza or tomato sauce and mozzarella cheese in a medium bowl.
Slice the pepperoni into quarters, and add them to the sauce/cheese
mixture. Stir until combined.
Begin filling the wontons with a Tbsp. of filling in the center of each
wrapper.
To seal them shut, place your finger in water and then trace two of the
corners with the water. Fold the wrapper in half to meet the two dry
corners with the two wet corners. Press to seal the two sides together.
Place the wontons on the baking sheet and give them a light spray with
non-stick spray and sprinkle parmesan cheese over the top of each.
Bake for 10-15 minutes, or until the tops are lightly golden brown.
Submitted By: Sarah Mendoza
10
Healthy Tailgate Recipes
Orange and Black Burritos
Prep. Time: 25 Minutes
Cook Time: 25 Minutes
Ingredients:
2 Large Red Onions, peeled and sliced
1-2 Tbsp. Olive Oil
2 Garlic Cloves, minced
Dash or Two of Hot Sauce
1 Lemon
¼ Cup Good Balsamic Vinegar
2 Large or 3 Medium Sweet Potatoes, peeled and cubed
2 Cans Black Beans, drained and rinsed
Handful of Cilantro Leaves, chopped
1-2 Tbsp. Cumin
Whole Wheat Tortillas (burrito sized)
Directions:
Balsamic Onions: Sauté the onions in olive oil until it begins to soften.
Add minced garlic, a dash or two of hot sauce, 1 tsp. of lemon juice, and
balsamic vinegar. Stir over heat until all the vinegar has evaporated.
Remove from heat and set aside.
Burrito Filling: Place sweet potatoes in boiling water just covered until
soft (about 10 minutes). Add black beans for the last 2 minutes, then
drain. In large bowl, combine cooked sweet potatoes, black beans, half
of the onions, 1tsp. of lemon juice, ¼ - ½ tsp. salt and cumin.
Mash with a potato masher or for a smoother texture use a food
processor.
Burritos: Spoon ¼ cup filling onto tortillas and wrap burrito-style.
Place on baking sheet and bake at 400 degrees until piping hot (about 10
minutes).
Serve with the rest of the balsamic onions
Optional Toppings: Light Cheese, Hot or Taco Sauce and Light Sour
Cream
Submitted By: Lisa Neuberger
11
Healthy Tailgate Recipes
Cheesy Buffalo Chicken Dip
Serves: 16
Prep Time: 30 Minutes
Cook Time: 20-25 Minutes
Ingredients:
4oz. Fat Free Cream Cheese, softened
½ Cup Plain Greek Yogurt or Low Fat Sour Cream
½ Cup Bolthouse Farms Classic Ranch Yogurt Dressing
½ Cup Bleu Cheese
½ Cup Franks Red Hot Buffalo Wing Sauce
1 ½ Cup Chicken, cooked and shredded
Directions:
Preheat the oven to 350 degrees. Spray a small baking dish with
non-stick spray.
In a bowl mix together the first 5 ingredients. Add the chicken and stir
until well combined.
Spoon mixture into baking dish and bake for 20-25 minutes (until dip is
warmed through and cheese is melted). Serve warm with baked chips,
celery sticks or other vegetables.
Submitted By: Ashley Ahrens
12
Healthy Tailgate Recipes
Dave’s Chili
Serves: 6
Prep Time: 15 Minutes
Cook Time: 20 Minutes
Ingredients:
1 lb. Lean Ground Beef
1 Large Can Condensed Tomato Soup
1 15oz. Can Kidney Beans, drained and rinsed
1 15oz. Can Black Beans, drained and rinsed
1 4oz. Can Mushroom Pieces or Fresh Mushrooms
1 Onion, diced
1 Green Pepper, diced
2 Stalks Celery, diced
2 Cloves Garlic, minced
1 Tbsp. Chili Powder
1 Tbsp. Brown Sugar
Pepper to taste
Directions:
Brown Hamburger, onion, mushrooms, celery, green peppers, pepper
and garlic in stock pot. Drain and then add all other ingredients.
Simmer until heated through.
*Recipe easily doubles/triples and freezes well
Submitted By: Lucy Daniels
13
Healthy Tailgate Recipes
Grilled Vegetable Pizza
Serves: 20
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Ingredients:
Package of Small Pizza Crusts (pre-made)
Fresh Vegetables, cut (whatever you like)
Package of Hummus (favorite flavor)
1 Container of Fresh Mozzarella Ball (BelGioioso)
Fresh Basil
Salt/Pepper
Directions:
Spread hummus over the pre-made pizza crust
Sprinkle salt/pepper over hummus
Spread vegetables over pizza
Grill until cheese melts
Submitted By: Kimberly Reoh
14
Healthy Tailgate Recipes
Skinny Poolside Dip
Prep Time: 20 Minutes
Ingredients:
1 Red Pepper, diced
½ Green Bell Pepper, diced
1 ½ Jalapeno, seeded and diced
1 Can of Corn
½ Can of Olives, diced
16oz. Pkg. Cream Cheese, softened
1 Pkg. Hidden Valley Fiesta Ranch Dip Mix
Directions:
Combine cream cheese and dip mix in a bowl and thoroughly mix
together. Add vegetables and mix together. Serve with crackers or raw
vegetables for dipping.
Submitted By: Nicole Hurley
15
Healthy Tailgate Recipes
Brat Wraps
Serves: 4
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Ingredients:
4 Pre-Cooked Chicken or Turkey Brats
4oz. of Sauerkraut, drained and rinsed
4-10 inch Flour Tortillas
¼ Cup Dijon Mustard or Horseradish Sauce
4 Smoked Swiss Cheese, sliced
Directions:
Grill brats for 5 minutes per side. Cut each brat in half and grill cut side
for 5 minutes. Place sauerkraut down the center of each tortilla. Place 2
brat halves on top of filling. Spread 1tsp. of mustard on brat and top
with slice of cheese. Fold top and bottom sides down on grill; grill 3 to
4 minutes until browned and heated through, turning once halfway
through grilling time.
Submitted By: Stacie Burton
16
Healthy Tailgate Recipes
Bacon Wrapped Venison Bites
Serves: 4
Prep Time: 15 Minutes
Cook Time: 15 Minutes
Ingredients:
1 Pkg. Hickory Smoked Bacon (low sodium)
1 lb. Venison Steak
1 Bottle KC Masterpiece Teriyaki Sauce
Directions:
Cut venison steak into 1 inch cubes, cut bacon pieces in half. Wrap half
piece of bacon around venison piece and use toothpick to hold together.
Put all pieces into covered container and marinade with teriyaki sauce
overnight. Grill the pieces for about 15 minutes or until cooked through.
Submitted By: Andrew Kluck
17
Healthy Tailgate Recipes
Deviled Eggs
Serves: 24
Prep Time: 45 Minutes
Ingredients:
12 Hard Boiled Eggs, peeled
2 Tbsp. Spring Onion, chopped
½ Cup and 1Tbsp. Greek Yogurt (Low Fat)
¾ Tsp. Kosher Salt
1 Tbsp. Dijon Mustard
1 Tbsp. Chives, chopped
Directions:
Cut eggs in half lengthwise and pop yolks into food processor or bowl;
reserve egg whites. Add yogurt and salt to food processor and whirl
until smooth, scraping down sides of bowl as needed.
Transfer egg yolk mixture to medium bowl and stir in mustard, chives,
onion. Set egg whites on platter, hollow side up. Scoop yolk mixture
into piping bag fitted with a star tip and pipe mixture into hollows.
Sprinkle with more chives and onion if desired.
Submitted By: Susan Secor
18
Healthy Tailgate Recipes
Pecan Chicken
Prep Time: 10 Minutes
Cook Time: 30 Minutes
Ingredients:
4 Chicken Breast
¼ Cup of Honey
1 Cup Pecans, chopped
¼ Cup Dijon Mustard
Directions:
Cube chicken and put in bottom of shallow pan (prepped with non-stick
spray). Combine honey and mustard. Drizzle over chicken. Sprinkle
with pecans. Bake uncovered at 350 degrees for 30 minutes.
Submitted By: Janal Emmer
19
Healthy Tailgate Recipes
Chili Warm-Up
Serves: 6-8
Prep Time: 20 Minutes
Cook Time: 30 Minutes
Ingredients:
1lb. Ground Turkey
1 15oz. Can Light Red Kidney Beans, drained and rinsed
2 15oz. Cans No-Salt Tomato Sauce
1 15oz. Can No-Salt Petit Diced Tomatoes or 2 Fresh Tomatoes,
chopped
1-2 Stalks of celery, chopped
½ Cup onion, chopped
½ Cup Green Pepper, chopped
1 Tsp. Garlic Salt
2 Tsp. Chili Powder (or to taste)
1/8 Tsp. Ground Cayenne Powder (or to taste)
¼ Tsp. Ground Cumin
½ Tsp. Salt (or to taste)
½ Cup Whole Wheat Macaroni Noodles, uncooked
Directions:
Brown turkey, onions, celery and green pepper in soup kettle over high
heat. Drain. Empty the 2 cans of tomato sauce into turkey mixture. Fill
the 2 empty cans with water and add to soup kettle, rinse the remaining
tomato sauce from the cans in the process. Combine remaining
ingredients. Add another ½ can of water, depending on your thickness
preference. Bring to a boil. Add macaroni and return to boil. Turn
down to simmer. Cook, covered, stirring occasionally, for 20 minutes.
Submitted By: Jill Franczek
20
Healthy Tailgate Recipes
Peach Salsa
Prep Time: 20 Minutes
Ingredients:
2-3 Avocados (soft to the touch), small chop
1 Red Onion (medium), small chop
1/3-1/2 Cup Italian Dressing
1 Large Can of Peaches, chopped to thumb nail size
Directions:
Place avocados, onion and peaches into a bowl. Pour dressing over
peach mixture (may add more dressing if needed)
Submitted By: Tracey Van Stippen
21
Healthy Tailgate Recipes
Chicken Salad Sandwiches
Prep Time: 20 Minutes
Cook Time: 60 Minutes
Ingredients:
1 Pkg. Boneless Skinless Chicken Breast (3 large breast)
1 8oz. Pkg. Oscar Meyer Real Bacon Bits
1 Pkg. Celery Hearts, chopped
1 Container Cherry or Grape Tomatoes, cut in half
12-18oz. Miracle Whip
Bread or Croissants
Cheddar Cheese, sliced
Leave of Romaine Lettuce
Chicken Stock or Bouillon Cubes
Directions:
Place chicken breasts in a large pan with chicken stock or bouillon cubes
and water (chicken should almost be covered with water). Salt and
pepper to taste. Bring water to a boil, turn chicken until the outside of
the chicken is cooked. Cover, cook on medium heat for about 30
minutes (turning chicken occasionally). Then on low heat simmer
another 20 minutes (turning chicken occasionally). Remove chicken
from pan and when cooled shred or chop (it should fall apart). Add
chicken, bacon bits, celery and tomatoes to a bowl, mix miracle whip.
Cover bowl and put in refrigerator to cool. Serve on bread or croissants
with lettuce leaves and cheese slices.
Note: Also makes an excellent appetizer on crackers, Triskets or mini
rye bread.
Note: To cut down the cooking time you can cube the chicken and cook
in a skillet (it won’t be as moist)
Submitted By: Keelan De Leest
22
Healthy Tailgate Recipes
Pucker’s Famous Won-ton’s
Serves: 30
Prep Time: 15 Minutes
Cook Time: 25 Minutes
Ingredients:
2 Cans of White Chunk Chicken, drained
1 8oz. 1/3 Less Fat Cream Cheese, soften
½ Cup Light Mayonnaise
1 Bunch Green Onion, chopped
1 Pkg. Won-ton Wrappers
Pepper
Oregano
Basil
Cayenne
Directions:
Mini cupcake tins work best for this recipe. Use 1 large tin that holds 30
and one smaller tin that will hold 12. Blend cream cheese in sour cream
and mayo. Add both cans of chunk chicken. Then add onion and
seasoning. Mix well.
Spray cupcake tins with non-stick spray. Hold won-ton in hand and
scoop in 1 spoonful of chicken mixture into each won-ton. Cup the
won-ton and place in tin. Repeat until all wrappers have been used.
Place in oven at 350 degrees for 20-25 minutes, or until golden brown.
Can be served warm or cold.
Submitted By: Ashley Pucker
23
Healthy Tailgate Recipes
Rainbow Slaw
Serves: 12
Ingredients:
6 Cup Red Cabbage (about ½ head), thinly sliced
1 Cup Shredded Savoy, Napa Cabbage or Bok Choy
1-2 Cup Jicama, peeled and cut into matchstick or half moons
1 Red Pepper, diced
½ Cup Red Onion, diced
1 Ripe (but firm) Mango or Nectarine, cut to bite sized
Dressing:
1 Cup cilantro stems
1 3 inch piece of fresh ginger, peeled and coarsely chopped
¼ Cup Lime Juice (2 limes)
1 Tbsp. Cider or White Vinegar
2 Tbsp. Honey or Agave Syrup
1 Tsp. Kosher Salt
¼ Tsp. Black Pepper
¼ Tsp. Hot Sauce
2 Tsp. Dijon Mustard
1/3 Cup Canola Oil
Directions:
Lightly combine all ingredients in a large bowl. Slaw may be prepared a
day in advance and refrigerated. Add fruit and dressing when ready to
serve.
Dressing: Place all ingredients in a blender and process until creamy.
Taste and adjust seasonings (makes about 1 cup)
Submitted By: Tim Pingel
24
Healthy Tailgate Recipes
Spicy Veggie Chili
Serves: 8
Prep Time: 30 Minutes
Cook Time: 60 Minutes
Ingredients:
1 Green Pepper, chopped
1 Yellow Pepper, chopped
1 Red Pepper, chopped
1 Tbsp. Oil
1 Yellow Onion
4 Cloves Garlic, minced
2 14.5oz. Cans Fire Roasted Diced Tomatoes (plus 1 can water)
1 Large Can of Tomato Paste
2 Tsp. Sea Salt
2 Tsp. Honey
1 Can Chickpeas (low sodium), drained and rinsed
1 Can Kidney Beans (low sodium), drained and rinsed
1 Can Black Beans (low sodium), drained and rinsed
1 Butternut Squash, cut in chunks or 1 Bag of Pre-Cut
1 Jalapeno Pepper, minced
1 Can Corn (low sodium) drained and rinsed
1 Pkg. Frozen Broccoli, Cauliflower and Carrot Mix
2 Tbsp. Chili Powder
1 Tbsp. Cumin
½ Tbsp. Smoked Paprika
Directions:
Add diced tomatoes, water, tomato paste, salt and honey. Heat to
boiling.
Add beans, squash, jalapeno, corn, frozen veggies and spices.
Simmer covered for 1 hour until squash is cooked through.
Submitted By: Rachel Rocole
25
Healthy Tailgate Recipes
Pizza Stuffed Peppers
Serves: 8
Prep Time: 15 Minutes
Cook Time: 40 Minutes
Ingredients:
1 Large Orange Pepper
1 Large Yellow Pepper
1 Large Green Pepper
1 Cup Pizza Sauce
8oz. Mozzarella Cheese, shredded
4oz. Pepperoni, sliced or Ground Sausage, cooked
Optional: Black Olives and Onions
½ Cup Parmesan Cheese
1 Tsp. Italian Seasoning
Directions:
Preheat oven to 400 degrees. Line a baking sheet with aluminum foil.
Cut peppers in half and remove the ribs and seeds. Place pepper halves
on baking sheet and bake 20 minutes on middle rack.
Layer each pepper with pizza sauce, mozzarella cheese (save 1/3 for
final layer), then your choice of pizza toppings. Top each pepper with
the remaining mozzarella cheese and sprinkle the top with parmesan
cheese and Italian Seasoning.
Bake 20 an additional 20 minutes or until parmesan cheese on top is
golden brown.
Submitted By: Angela Schmidt
26
Healthy Tailgate Recipes
Sombrero Casserole
Prep Time: 5 Minutes
Cook Time: 165 Minutes
Ingredients:
1lb. Lean Ground Beef
1 Pkg. Taco Seasoning
1 Can Whole Kernel Corn, drained
1 Can Diced Tomatoes (undrained)
1 Can Tomato Paste (plus 1 can of water)
1 Can Sliced Black Olives, drained
Mexican or Taco Shredded Cheese (low fat)
Tortilla Chips (baked)
Directions:
In a large skillet fry ground beef until no longer pink then drain well.
Add all remaining ingredients except cheese and tortilla chips. Stir to
mix (make sure tomato paste is not clumped). Top with shredded cheese
and heat until bubbly and cheese is melted.
Serve with tortilla chips.
Submitted By: Terri Thiele
27
Healthy Tailgate Recipes
Israeli Couscous with Roasted Vegetables
Serves: 8
Prep Time: 20 Minutes
Cook Time: 30 Minutes
Ingredients:
4 Cups Israeli Couscous, cooked
½ Pint Grape Tomatoes, halved
1 Medium Red Onion, sliced
1 Red Bell Pepper, halved and sliced
Juice of 1 Lemon
6 Tbsp. extra Virgin Olive Oil, divided
2 Tbsp. Fresh Basil, chopped
2 Tbsp. Fresh Mint, chopped
2 Tbsp. Fresh Fennel with Tops, chopped
2 Cloves Garlic
2 Tbsp. Sundried Tomatoes, minced
¼ Tsp. Red Pepper Flakes
½ Tsp. Coriander
½ Cup Feta, crumbled
Salt and Pepper
Directions:
Preheat oven to 400 degrees. Grease a baking sheet. Toss tomatoes,
onion, bell pepper and garlic with 2 Tbsp. of olive oil and salt and
pepper in a medium bowl. Spread on baking sheet and roast for 25
minutes, tossing occasionally. While vegetables roast, combine
couscous, herbs and spices in a medium bowl. In a separate small bowl,
whisk together lemon juice and remaining olive oil. Once tomatoes and
onion are roasted, combine with couscous and herbs. Season with salt
and pepper to taste. Pour dressing over salad and toss to combine.
Lastly, fold in feta crumbles. Adjust seasoning to taste and garnish with
extra basil or mint if desired.
Submitted By: Brian Kubiak
28
Healthy Tailgate Recipes
Buffalo Wing Cauliflower
Serve: 4
Prep Time: 10 Minutes
Cook Time: 30 Minutes
Ingredients:
1/8 Cup Coconut Oil
2 Tbsp. Soy Sauce
2 Tbsp. Rice Vinegar
2 Tbsp. Sriracha Sauce
1 Head Cauliflower, cut into florets
Fresh Cilantro (for garnish), chopped
Blue Cheese Dressing (optional)
Directions:
Preheat oven to 400 degrees. In a large bowl, combine the melted oil,
soy sauce, rice vinegar and Srirach sauce. Gently add cauliflower to the
bowl to coat with marinade. Arrange cauliflower in single layer baking
sheet and roast for 15 minutes. Turn and roast for another 15 minutes.
Garnish with cilantro. Serve with blue cheese dressing if desired.
Submitted By: Stephanie Guden
29
Healthy Tailgate Recipes
Crunchy Black Bean Tacos
Serves: 4
Ingredients:
2 Cups Black Beans
½ Cup Red Onions, minced
1 Tsp. Cumin
1 Tsp. Paprika
2 Tbsp. Cilantro, chopped
4-6oz. Pepper Jack Cheese, grated
2 Tbsp. Olive Oil
1 Avocado
Pinch Salt and Pepper
8 Corn Tortillas
Optional Toppings: Hot Sauce or Sour Cream
Directions:
In a medium bowl, add beans along with red onion, cilantro and spices.
Add a pinch of salt and pepper and lightly mash all of the ingredients
together. In a large, non-stick skillet and a few tablespoons of oil and
heat over medium-high heat. Add about ¼ cup of the bean filling into
tortilla. Top with a sprinkle of cheese. Cook each taco for about 3
minutes per side until they are nicely browned and crispy. When
flipping the taco to cook on the other side, use a spatula and flip the taco
toward the fold so the filling doesn’t fall out. Serve tacos with avocados
or other toppings such as hot sauce or sour cream.
Submitted By: Tabitha Meyer
30
Healthy Tailgate Recipes
Crock Pot Turkey White Bean Pumpkin Chili
Serves: 9
Ingredients:
2 lb. 99% Lean Ground Turkey
½ Tsp. Olive Oil
1 Small onion, chopped
3 Garlic Cloves, minced
1 Tsp. Chili Powder, to taste
2 Bay Leaves
1 Can White Beans
1 Can Pumpkin Puree
Chilies
Broth
Oregano
Directions:
Heat a large heavy sauté pan over high heat and lightly spray with oil.
Add meat and cook, breaking it up until white, about 5 minutes. Add to
crock pot.
Add oil to the sauté pan, the onion, garlic, sauté about 3-4 minutes; add
cumin and sauté another minute.
Add to crock pot. Add beans, pumpkin puree, chilies, broth, chili
powder, oregano and bay leaves. Cover and cook on high for 4 hours or
low for 8 hours.
Remove bay leaves and adjust seasoning to taste before serving.
Submitted By: Emma Sloma
31
Healthy Tailgate Recipes
New England Fried Shrimp
Serves: 4
Prep Time: 20 Minutes
Ingredients:
1 Cup Pale Ale (or other light-colored beer)
1 Cup Whole-Wheat Pastry Flour (see ingredient Note) (or all-purpose
flour)
1 Tsp. Dijon Mustard
½ Tsp. salt, divided
2 Tbsp. Canola oil, divided
1 lb. Raw Shrimp (13-15 per pound; see ingredient Note), peeled and
deveined, tails left on
Fresh Ground Pepper, to taste
Directions:
Whisk beer, flour, mustard and ¼ tsp. salt in a medium bowl until
smooth. Cook the shrimp in two batches. Wait to batter the second
batch until first is cooked. For the first batch, heat 1 Tbsp. oil in a large
nonstick skillet over medium-high heat. Hold shrimp by the tail and dip
in the batter one at a time. Let any excess batter drip off, and then add
shrimp to the hot oil, making sure they aren’t touching. Cook turning
once and adjusting the heat as necessary to prevent burning, until golden
brown on the outside and curled, 3 to 4 minutes total. Transfer to a
platter.
Wipe out the pan. Add the remaining oil to the pan and heat over
medium-high heat. Batter and fry the remaining shrimp. Season all the
shrimp with the remaining ¼ tsp. salt and pepper and serve immediately.
Notes: Whole-wheat pastry flour, lower in protein than regular wholewheat flour, has less gluten-forming potential, making it a better choice
for tender baked goods. You can find it in the natural-foods section of
large super markets and natural-foods stores. Store in freezer.
Continued on next page
32
Healthy Tailgate Recipes
Shrimp is usually sold by the number needed to make one pound. For
example, “21-25 count” means there will be 21 to 25 shrimp in a pound.
Size names, such as “extra Large” are not standardized, so to be sure
you’re getting the size you want, order by the count (or Number) per
pound. Both wild-caught and farm-raised shrimp can damage the
surrounding ecosystems when not managed properly. Fortunately, it is
possible to buy shrimp that have been raised or caught with sound
environmental practices. Look for fresh or frozen shrimp certified by an
independent agency, such as Wild American Shrimp or Marine
Stewardship Council. If you can’t find certified shrimp, choose wildcaught shrimp from North America, it’s more likely to be sustainably
caught.
Per serving: 213 calories; 9 g fat (1 g sat. and 5 g mono); 172 mg cholesterol; 7 g
carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 351 mg sodium; 201 mg potassium.
Nutrition Bonus: Selenium (61% daily value), Iron (15% dv)
Carbohydrate Servings: ½
Exchanges: ½ starch, 3 lean meat, 1 ½ fat
Submitted By: Jeremy Gaboury
33
Healthy Tailgate Recipes
Sweet
Treats
34
Healthy Tailgate Recipes
Protein Bites
Servings: 12-15
Prep. Time: 10 Minutes
Ingredients:
1 Cup Oatmeal (quick oats)
½ Cup Peanut Butter
½ Cup Ground Flaxseed
1 tsp. Vanilla Extract
Chocolate Chips (optional)
Directions:
Mix all of the above ingredients in a bowl. Form into balls. Refrigerate
for 15 minutes and enjoy!
Submitted By: Cathy Geiger
35
Healthy Tailgate Recipes
Protein Balls
Serves: 35
Prep Time: 35 Minutes
Ingredients:
2 Cups Old Fashion Oats
1 ½ Cup Toasted Coconut
1 Cup Peanut Butter
½ Cup Min-Chocolate Chips
1 Cup Ground Flax Seed
2/3 Cup Honey
1 Tsp. Vanilla Exact
Directions:
Mix all ingredients together well and then refrigerate for ½ hour. Then
roll into balls, using 1 tsp. measure as a guide. Store in refrigerator in
air tight container. Will make about 33-35 balls.
Submitted By: Sheila McClone
36
Healthy Tailgate Recipes
Key Lime Pie
Serves: 8
Prep Time: 15 Minutes
Ingredients:
1 Box Frozen Sugar-Free Lime Jello Gelatin
2 8oz. Containers Key Lime Pie Flavor Light Yogurt
8oz. Container Frozen Fat-Free Cool Whip
9 inch Graham Cracker Crust
Directions:
In a large heat-resistant bowl, dissolve gelatin in boiling water. With
wire whisk, stir in yogurt and then fold in Cool Whip.
Transfer mix to crust. Refrigerate until firm.
Submitted By: Kay Boss