Healthy Super Bowl dishes

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Updated: 1/22/2013 4:18 pm Published: 1/18/2013 4:00 pm

Typical game day foods include lots of cheese, salt, and refined sugars, but as Chef Jonathan Haring of the Community Food Bank of Eastern Oklahoma is going to show us, you can "healthify" anything.

"When we sit down for the game we tend to munch right along with the action so it is a good idea to have something easy to make that won’t have all of the extra calories or fat that we can enjoy for the whole game without any guilt," Haring said.

And sometimes it's not the main dish loaded with fat and calories. "The two main ingredients for regular Ranch dip are mayonnaise and buttermilk," he said. "Right there we have two high calorie ingredients that have a lot of fat and bad cholesterol. The mix uses the buttermilk to thin the mayonnaise and add a sour tang to the dip. This can be accomplished with any good yogurt. It has the right consistency and tang but is full of beneficial probiotics and has almost no fat or cholesterol. I prefer Greek style as it has less sugar as well," Haring said. 

Another popular dish sitting on the coffee table during the Super Bowl is fried chicken. "These bite sized chicken bits use a lot less oil than normal chicken tenders and they have a lighter coating that soaks up the oil less as well," he said. "By making these yourself, you can control the amount of salt and sugar in your snacks."

How do you get that crispy tasting tortilla in a quesadilla? You typically load it with oil, but Haring said baking in the oven can do the same trick with nearly no oil. "The black beans are a good source of fiber and by pre-cooking the chicken, these quesadillas are a breeze to make. Also, since they were not cooked in a pan full of oil, they can be crisped up in an oven over half time if needed." 

Community Food Bank of Eastern Oklahoma is located at 1304 N. Kenosha Ave in Tulsa. Call 918-585-2800 and visit online at

Recipe to End Hunger is a monthly cooking demonstration, dinner and wine tasting event at the Food Bank. January’s Recipe to End Hunger is on Thursday, January 31st with Chef Paul Wilson from Juniper Restaurant preparing a Mardi Gras-themed menu. Family Night is the first Tuesday of every month. The next Family Night at the Food Bank is Tuesday, February 5th from 6-8 p.m. For both events, please call the Food Bank to reserve space.


Baked Black Bean Quesadillas
Shredded Cheddar or Monterey Jack cheese
½ cup of black beans rinsed
1 tomato diced
½ cup shredded chicken
½ cup sauteed onion
½ cup sauteed bell peppers
Two 12’ flour tortillas

Lay tortillas flat and fill half of each tortilla with the ingredients finishing with the cheese on top. Fold the top half over to cover the bottom half and place on a cookie sheet. Place in a 325 degree oven for ten to twelve minutes or until the sides are browned and the cheese is melted. Slice into quarters and serve with Ranch dip

Ranch Dip for both Healthy Chicken Tenders and Quesadilla:
Follow the directions on the Ranch Season Packet but rather than use mayonnaise and buttermilk use Greek style yogurt.

Velvet Chicken:
Four chicken breasts sliced thin
1 cup corn starch
Salt, pepper, onion powder, garlic powder, chili powder to taste
A large zip lock bag
A non stick skillet
Cooking oil

Toss all of the dry ingredients in the bag and mix well. Place the chicken in the bag and shake the bag. Remove the chicken and dust off the excess coating. Heat just enough oil in the skillet to coat the bottom. (You may have to add more oil to the pan as you change chicken pieces during the cooking process.) Cook the pieces on each side and place on a paper towel on a plate to drain off the excess oil before serving.

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