Whether you’re hosting a crowd or just your family for the big game, Andrea Miller, RDN, Parkview Health, promises these easy recipes will win the day!
Buffalo Chickpea Pinwheels
3 cups cooked chickpeas (garbanzo beans) or about 2 cans drained and rinsed
½ cup crumbled or shredded cheese of choice (e.g. blue, feta, Monterey Jack, cheddar)
½ cup buffalo sauce (or less, to taste)
3 green onions, finely chopped
½ cup finely chopped celery or radish
3 10-inch tortillas
1.Place chickpeas, ¼ cup cheese and buffalo sauce into the bowl of a food processor and pulse until desired consistency is reached. The mixture may be left a little chunky or processed until very smooth like hummus. Alternatively, the ingredients may be mashed in a bowl with a potato masher.
2.Add the contents of the food processor to a large mixing bowl. Add remaining ¼ cup of cheese, green onion and celery/radish. Stir to combine.
3.Lay the tortillas out on a clean, flat work surface. Divide the mixture evenly among the 3 tortillas. Spread the mixture out to cover the entire tortilla.
4.Gently roll the tortillas up as tightly as possible.
5.For best results, refrigerate the rolled tortillas for about 30 minutes to firm up.
6.Carefully slice the tortillas to desired thickness using a serrated knife. Refrigerate until ready to serve.
Serves 12
Nutrition Facts
Serving Size (¼ roll); Calories: 141.6; Total Fat: 3.7g; Saturated Fat: 1.4g; Polyunsaturated Fat: 0.5g; Monounsaturated Fat: 0.5g; Cholesterol: 5.6mg; Sodium: 450.8mg; Potassium: 147.8mg; Total Carbohydrates: 20.7g; Dietary Fiber: 3.8g; Sugars: 2.4g; Protein: 5.9g
Pico de Gallo (Fresh Salsa)
2½ cups Roma tomatoes, seeded and chopped
1 cup finely chopped red or white onion
1 jalapeño pepper, seeded and finely chopped (add more or less to taste)
½ cup chopped fresh cilantro
2 limes, juiced
Salt, to taste
1.In a large bowl, mix together onion, jalapeño and lime juice. Let stand a few minutes.
2.Stir in chopped tomatoes and cilantro.
3.Season with salt to taste and serve as soon as possible. May be stored in the refrigerator for a few days, but this salsa is best when fresh.
Nutrition Facts
Serving size (⅛ recipe); Calories: 22; Total Fat: 0.2g; Saturated Fat: 0g; Polyunsaturated Fat: 0.1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 78.5mg; Potassium: 170.1mg; Total Carbohydrates: 4.6g; Dietary Fiber: 1.1g; Sugars: 1.1g; Protein: 0.8g
Turkey and Cheese Party Rolls
8-ounce tube crescent roll dough
12–16 deli slices of turkey
12 slices of ultra thin Colby Jack cheese
1 package fresh spinach
1 red bell pepper, finely chopped
1.Roll out the crescent dough into 4 rectangle shapes & press together the diagonal seam.
2.On each rectangle, place 3–4 slices of turkey and cheese.
3.Add a layer of spinach on top of cheese, then sprinkle with chopped red bell pepper.
4.Roll up each rectangle and press together seam gently (you will have 4 rolls at this point).
5.Slice each roll into 3 pieces for a total of 12 rolls.
6.Spray a 9×13 baking dish with cooking spray, then place rolls into pan.
7. Bake at 350º for 12–15 minutes until just starting to turn brown.
Nutrition Facts
Serving size (1 roll); Calories: 88.8; Total Fat: 5.5g; Saturated Fat: 3g; Polyunsaturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 248.7mg; Potassium: 149.6mg; Total Carbohydrates: 5.7g; Dietary Fiber: 0.7g; Sugars: 0.3g; Protein: 5.1g
Guacamole
5 ripe avocadoes
2 limes, juiced
1 cup finely diced white onion
¾ cup cilantro leaves, chopped
1 large tomato, finely diced
Salt, to taste
Finely chopped jalapeno, to taste (optional)
Garlic, grated whole clove or powder to taste (optional)
Cumin powder, to taste (optional)
1.Slice the avocados in half, remove the seed and scoop the avocado out of the shell into a large bowl.
2.Add juice of one lime and mash avocado with a fork or potato masher.
3.Stir in onion, cilantro, tomato and any other optional ingredients.
4.Season with salt to taste and serve immediately. Store leftovers in the refrigerator for a few days; however, some browning may occur.
Nutrition Facts
Serving size (1/16 recipe); Calories: 97.9; Total Fat: 8.4g; Saturated Fat: 1.2g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 5.3g; Cholesterol: 0mg; Sodium: 42mg; Potassium: 321.6mg; Total Carbohydrates: 6.2g; Dietary Fiber: 4.1g; Sugars: 0.7g; Protein: 1.3g
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