Tailgating for the Calorie-Conscious ’Cuse Connoisseur

With the football season kicking off in just two days, we have crisp weather and pre-game tailgates on the brain. While traditional tailgating foods aren’t necessarily synonymous with good health (think: burgers, beer, BBQ ribs), it’s totally possible to enjoy this ritual without succumbing to dietary demise.

We turned to Kay Stearns Bruening, associate professor and director of the Nutrition Assessment, Consultation, & Education Center in the Falk College, to get her take on a healthier approach to tailgating. “Vegetables and hummus, fruit kabobs and low-calorie, non-alcoholic alternatives to beer are all good additions to your tailgate,” she says. “Lately I’ve been drinking oolong iced tea with low-fat coconut milk added–mix 3-1/2 cups of tea with 1/2 cup of low-fat coconut milk; add a tablespoon of sugar or alternative sweetener; chill and serve over ice. It’s very refreshing on a hot day.” Sounds just perfect for these late-August and early-September games!

In addition to these tips, Kay suggested the following tailgate-friendly recipes that offer a healthier take on two classics: nachos and ’tater skins. These recipes are courtesy of HungryFan^®, a sports lifestyle brand created by Daina Falk, daughter of David B. Falk ’72 and Rhonda S. Falk ’74, for whom the David B. Falk College of Sport and Human Dynamics is named. When Daina was on campus in 2017 for a guest lecture and food demonstration, these two winners were among the recipes she prepared.

Thank you to Kay and Daina for these delicious tips and recipes!

Healthy Chipotle Chicken Potato Skins ©HungryFan.com

Healthy Chipotle Chicken Potato Skins; gluten-free; vegetarian optional

Ingredients

• 3 medium-sized organic sweet potatoes
• 1/4 cup + 3 Tbsp extra virgin olive oil
• 3/4 pound boneless, skinless chicken breasts (or grilled Portobello mushroom for vegetarian)
• 1/2 tsp sea salt
• 1/2 tsp ground pepper
• 2 Tbsp fresh lime juice
• 2 garlic cloves, minced
• 1 Tbsp minced chipotle peppers in adobo sauce
• 1 tsp dried oregano
• 1 tsp ground cumin
• 2 tsp chili powder
• 2 cups spinach, wilted
• 5 ounces sharp white cheddar cheese, grated
• plain Greek yogurt
• cilantro sprigs, roughly chopped (optional)
• chipotle hot sauce (optional)

Preparation

• Preheat the oven to 350°.
• Wash sweet potatoes and prick several times with a fork. Brush the skins with 2 Tbsp of olive oil. Place in dish or on baking sheet and bake for 50-60 minutes or until fork-tender.
• Place chicken in a baking dish, rub with 1 Tbsp of olive oil and season with a small dash of salt and pepper. Place chicken in the oven, cook for 25-30 minutes. Set aside to cool.
• Combine the remaining olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder and a pinch of salt and pepper in a medium bowl. Set aside.
• Once the chicken is cool enough to handle, shred it with a fork or your fingers. Then combine with the spinach and keep warm.
• Cut the sweet potatoes in half lengthwise and let cool for 5-10 minutes.
• Increase the oven temperature to 400°.
• Use a spoon to scoop out the insides of the potatoes, leaving only the skin and 1/4 inch layer of potato flesh. Return skins to baking dish, and brush insides with chipotle herb mixture. Bake for 5-10 minutes.
• Add the remaining chipotle and herb mix to the spinach and chicken, tossing to combine.
• Once skins are done, stuff with the chicken mixture, top with grated cheese. Bake another 5-10 minutes. Serve with Greek yogurt, hot sauce and if desired chopped cilantro.

Mediterranean Nachos ©HungryFan.com

Mediterranean Nachos; vegetarian; optional gluten-free with gluten-free chips

Ingredients

• 1 (8 ounce) bag baked pita chips
• 2/3 cup thinly sliced romaine lettuce
• 1/2 cup Kalamata olives, chopped
• 2/3 cup diced tomatoes
• 1/2 cup crumbled feta cheese

Hummus:

• 1 (15 ounce) can chickpeas
• 1 Tbsp tahini
• 4-5 ice cubes
• Juice of 1 lemon
• 2 garlic cloves, peeled and crushed
• 2 Tbsp extra virgin olive oil

Tzatziki:

• 1 cup reduced-fat (2%) plain Greek yogurt
• 2 garlic cloves, peeled and crushed
• Juice of 1 lemon
• 2 Tbsp extra virgin olive oil
• 1 sprig dill, freshly chopped
• 1 small cucumber, half minced, half diced
• Sea salt and freshly ground pepper

Preparation

Hummus:

• Drain the chickpeas and skin them (rub gently on paper towel).
• Place in food processor with the tahini, blend, then add ice cubes one by one.
• Transfer to a bowl and add the lemon juice, garlic and olive oil.
• Mix well.

Tzatziki:

• Combine Greek yogurt, garlic, lemon juice, olive oil, dill, minced cucumbers, salt and pepper.
• Stir thoroughly so all ingredients are evenly incorporated.

Assembly:

Lay out pita chips on a tray of serving plate. Top with ¾ cup of hummus and 3/4 cup of tzatziki, and sprinkle with the diced cucumbers, lettuce, olives, tomatoes, and feta. Serve immediately with any leftover hummus and tzatziki on the side.