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Posted on: January 18, 2008

Pass the Dip (Not the Calories)

How to enjoy the big game without packing on the pounds

By Bev Bennett
CTW Features

With a brew in one hand, a fistful of chips in the other, you’re primed. This is no ordinary day in front of the television it’s Super Bowl Sunday, when you and your friends watch this season’s biggest football match-up. You’re counting the passes, not the fat grams as chips, dip, chicken wings and bowls of chili make the rounds.

But those foods add up, especially when the game is distracting you from being conscious of what you’re eating. Before you can say 10-yard penalty, you’ve packed in hundreds of calories.

Although no one’s suggesting you try to lose weight during the Super Bowl, you can make some easy switches and get through the day without a diet injury. A little creativity is all it takes to make a game-winning run around calories and fat, say nutrition experts.

“Don’t change the menu; change the formulation,” says David Kamen, culinary arts professor at The Culinary Institute of America, Hyde Park, N.Y.

You can find lighter versions of all your favorite foods, from dips to chili, according to Kamen, who was part of the CIA editorial team for the new book, “Techniques of Healthy Cooking” (John Wiley & Sons, Inc., 2007). Substitute reduced-fat sour cream for some or all of the mayonnaise when you’re making a blue cheese dip. You can’t tell the mayonnaise is missing, according to Kamen.

Pass baked tortilla chips, which have all the crunch of the fried ones, and no one will notice the difference, says the chef. If chili is on your menu, don’t get locked in to a high-fat beef version. Try lower-fat ingredients instead.

“You can use some ground chicken or turkey. The flavor will come from the spices. You don’t eat beef chili and say, wow, that’s beefy; you say that’s spicy,” Kamen says.

Put more fruits and vegetables into play for Super Bowl, says Kevin Grodnitzky, a registered dietitian and certified personal trainer in Baltimore.

“When I work with clients I tell them about the 50-percent rule. Half the plate should be fruits and vegetables,” Grodnitzky says. Although the trainer admits that might be a stretch for Super Bowl, you can still add more vegetables to the table.

“Most guys will try baby carrots, different bell peppers and cherry tomatoes. If you can get it on the table, people will eat it,” says Grodnitzky.

For example, substitute reduced-fat for full-fat sour cream. You’ll save 165 calories and 19 grams of fat per cup.

Serve a spicy salsa instead of clam dip and pare 44 calories and four grams of fat for each two-tablespoon serving.

Baked tortilla chips save you four to six grams of fat and 40 calories per one-ounce serving.

If you find a light beer you like, make the switch; you could save 35 to 50 calories per 12-ounce can.

Hot and Hearty Barley Chili:

1/2 cup quick-cooking barley

1 tablespoon olive oil

1 garlic clove, minced

1 medium onion, finely chopped

1 cup frozen corn kernels

1/2 teaspoon chipotle chile flakes (see note)

11/2 teaspoons chili powder

1/4 teaspoon ground cumin

1/2 teaspoon crushed, dried oregano

1/8 teaspoon pepper

1 (14.5-ounce) can fire-roasted diced tomatoes

1 (14.5-ounce) can fire-roasted crushed tomatoes

1 (8-ounce) can tomato sauce

1/4 teaspoon salt or to taste

1. Bring 1 cup water to a boil in a medium pot. Stir in barley. Reduce heat to low and simmer for 10 minutes or until barley is chewy-tender and water is absorbed. Set aside, covered, for 5 minutes.

2. Meanwhile, heat oil in large skillet. Add garlic and onion. Cook over medium-high heat for 5 minutes or until onion is tender. Stir in corn, chile flakes, chili powder, cumin, oregano and pepper. Cook over medium heat for 1 minute or until corn defrosts. Stir in diced tomatoes, crushed tomatoes, tomato sauce, cooked barley and 1/4 cup water. Simmer for 10 minutes. Stir in salt and cook for 1 minute to blend flavors.

Makes 4 servings.

Each serving has: 250 calories; four grams total fat; six grams protein; 46 grams carbohydrates; 600 milligrams sodium and 7.5 grams dietary fiber.

Note: Chipotle chile flakes are available in the spice sections of some supermarkets, natural food stores and gourmet shops. You can substitute crushed red pepper flakes or one small canned, seeded and minced chipotle chile in adobo sauce.

Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"