Whether they’ve come for the game, the half-time show, the commercials, the company, or the food, Super Bowl fans seem to be a traditional bunch. They expect their chili, Buffalo wings and pizza, layered dips, and Football Field Cake. The playsheet is tighter than a Thanksgiving dinner – and the calories add up to just as much.

Don’t ask, don’t tell

But, really, who would even know if you went ahead and made healthier versions of those manly favorites? Healthy cooks always make ingredient substitutions to reduce the calories and fat. Their chili contains more beans and less meat (if any at all), their shredded cheese is low fat and the sour cream is fat free, spicy “oven fried” chicken tenders take the place of greasy wings, and dipping can be done without hesitation because the Blue Cheese dressings is fat free.

Healthy cooks always serve a huge salad with interesting fixin’s, like artichoke hearts, radishes, mushrooms, grilled asparagus and sprouts, with a homemade light vinaigrette. They dip with cut up veggies and offer baked tortilla chips – and they set a lovely table because it’s not just about the food.

Breaking tradition

Healthy cooks also try something new for their more adventurous guests. For instance, the New York Times Minimalist food columnist, Mark Bittman, is celebrating the Saints with gumbo and jambalaya. And how about adding some fresh corn salsa like they sell at the Indiana Farmer’s Markets? If your job is to bring a potluck dish to the party, then make sure to bring something you can eat!

Consider these light versions of Super Bowl favorites from Calorie Count’s recipe pages:

Claire’s Broiled Buffalo Chicken Fingers (Low Fat) Recipe

Makes 4 servings

Add your favorite wing sauce and diet blue cheese dressing for great finger food

Ingredients:

1 pound chicken tenders,   4 celery stalks

Directions:

1.Put the chicken into a plastic bag with 1/4 cup of your favorite wing sauce (add calories and nutrients to the total). Refrigerate 2 to 8 hours.

2.Spray a broiler pan with Pam. Preheat the broiler

3.Remove the chicken from the bag. Pat dry with paper towels and arrange on the pan.

4.Broil 2″ from the flame for 5 minutes or until cooked but not over done.

5.Toss the hot tenders with 1/4 cup additional sauce (adding calories etc. as before)

6.Serve hot, with low fat or fat free blue cheese dressing (adding calories etc) and crisp, cold celery sticks.

Vegetarian Chili Recipe

Makes 16 servings

Ingredients:

1 tbsp vegetable oil

3 cloves garlic, minced

1 cup onion, chopped

1 cup green bell pepper, chopped

1 cup red bell pepper, chopped

2 tbsp chili powder

1 1/2 cup mushrooms, chopped

28 ounce diced tomatoes

15 ounce black beans, undrained

15 ounce kidney beans, undrained

15 ounce pinto beans, undrained

15 ounce whole kernel corn, drained

1 tbsp cumin

1 tbsp dried oregano

1 1/2 tbsp dried basil

1/2 tbsp garlic powder

2 pepper, jalapeno, chopped

6 ounce tomato paste

Directions:

1.Heat the oil in a large pot over medium heat. Cook and stir the garlic and onion in the pot until tender. Mix in the green bell pepper, red bell pepper, and jalapeno pepper. Season with chili powder. Continue cooking 5 minutes, or until peppers are tender.

2.Mix the mushrooms into the pot. Stir in the tomatoes, black beans, kidney beans, pinto beans, and corn. Season with cumin, oregano, basil, and garlic powder. Bring to a boil. Reduce heat to medium, cover, and cook 20 minutes (or until chili is thick enough), stirring occasionally.

Low Fat Potato Skins Recipe

Makes 8 servings

Ingredients:

4 small russet potatoes

1/2 cup cheese, reduced-fat, shredded

1/2 tsp paprika

1/2 cup fat free sour cream

2 scallions, white part only, thinly sliced

Directions:

1.Prick potatoes with a fork. Microwave on high for up to 10 minutes, depending on size of potato (or bake for 40-50 minutes in a 425 degree oven).

2.Allow potatoes to cool.

3.Cut in half lengthwise. Scoop out flesh, leaving a thin border next to skin. Reserve flesh for another use. Brush potato skins with a little canola oil or lightly spray with cooking spray. Place scooped-out potatoes on a baking sheet and bake for 20 minutes until edges are crisp.

4.Divide cheese among eight halves. Sprinkle with some paprika. Return potatoes to oven and bake or broil until cheese is golden and bubbly.

5.Serve with dollops of sour cream and scallions sprinkled on top.

Scallop Gumbo Recipe

Makes 7 servings

A lighter seafood gumbo from Mark Bittman published in the New York Times, January 31, 2010

Ingredients:
1/4 cup olive oil

2 tablespoons butter

1/3 cup flour

1 onion, chopped

1 green bell pepper, chopped

2 celery stalks, chopped

2 tablespoons minced garlic

1 teaspoon salt

1/4 teaspoon black pepper

2 1/2 cups chicken stock, unsalted

2 cups tomatoes, chopped

1 tablespoon fresh thyme

1 tablespoon fresh oregano

1 tablespoon bay leaf

1 Cayenne to taste

1 pound scallops

1/2 cup parsley, fresh, chopped

Directions:

1.Put oil and butter in a large pot or Dutch oven over medium-low heat. When butter is melted, add flour and cook, stirring almost constantly, until roux darkens and becomes fragrant, about 15 to 20 minutes; as it cooks, adjust heat as necessary to keep mixture from burning. Add onion, bell pepper, celery and garlic and raise heat to medium. Sprinkle with salt and pepper and cook, stirring frequently, until vegetables have softened, about 10 more minutes.

2.Stir in the stock, tomatoes, thyme, oregano, bay leaves and cayenne. Cover, bring to a boil, then reduce heat so soup bubbles steadily. Cook for about 20 minutes or until flavors meld. Add scallops and cook until they are no longer translucent, about 2 minutes. Remove bay leaves. Taste, adjust seasoning and serve, garnished with parsley.