Healthy eats for Super Bowl Sunday - FOX 10 News | myfoxphoenix.com

Healthy eats for Super Bowl Sunday

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No matter who you're rooting for on Sunday, everyone can agree the food can make or break your Super Bowl party.

Chef Justin Macy from Miraval Resorts shows us healthy dishes to serve on Super Bowl Sunday.

Miraval Resorts
Miravalresorts.com
800-815-3949

 


 

BLACKENED SIRLOIN TACOS WITH SMOKY CHIPOTLE AIOLI AND BLACK BEANS CHARRO-STYLE
Zesty, smoke, and ever- so satisfying, these tacos are one of our most requested dishes at Miraval. If you are unable to obtain blue-corn tortillas in your area, use yellow-corn or flour tortillas to make your tacos. But if you do so, remember that the texture and the nutritional counts will vary.

MAKES 4 SERVINGS

1 tsp. chopped fresh basil
1 tsp. chopped fresh cilantro
1 tsp. chopped fresh oregano
½ tsp. ancho chili powder
½ tsp. minced fresh garlic
¼ tsp. kosher salt
1 lb. beef sirloin, trimmed of fat and sinew
½ tsp. Miraval Oil Blend (see below)
4 six-inch corn tortillas
4 six-inch blue-corn tortillas
1 recipe Black Bean Charro-Style
1 recipe Chipotle-Cilantro Aioli (see below)
½ c. Edamame Guacamole (see below)
½ c. Tomato Pico de Gallo (see below)
4 lime wedges, for garnish

PLACE the herbs, ancho powder, and garlic in a bowl and stir with a fork to combine. Add the meat to the bowl several pieces at a time, turning t coat on both sides. Lightly season the meat with the salt.

HEAT a large skillet or sauté pan over medium-high heat. Add the oil and when hot, add the meat; cook until blackened on the outside and medium rare, 3 to 4 minutes per side, depending upon the thickness.
Transfer the meat to a cutting board to rest for 5 minutes, and then thinly slice.

IN a large clean skillet heat the tortillas one at a time, 30 to 40 seconds each, turning once. Place on a plate and cover with a clean kitchen cloth to keep warm.

TO serve, divide the beans among four large plates. Lay one blue-corn and one yellow-corn tortilla on each plate and fill with the sirloin. Drizzle 1 tsp. of the aioli over the meat on each tortilla, and top with 2 tsp. each of the guacamole and pico de gallo. Garnish each plate with a lime wedge and serve immediately.

CALORIES: 240; TOTAL FAT: 11 G; CARBOHYDRATE: 7 G; DIETARY FIBER: 1 G; PROTEIN: 33 G


MIRAVAL OIL BLEND

This is a kitchen staple that's used in many of the recipes in this book. By combining the two oils, the higher heat-resistant properties of the canola oil help to preserve the flavor of the more delicate extra-virgin olive oil.

MAKES 1 CUP; SERVING SIZE: 1 TBSP

¾ cup canola oil
¼ cup cold-pressed extra-virgin olive oil

COMBINE in a spray bottle or mister and use to sauté food.

CALORIES: 144; TOTAL FAT: 17.5 G; CARBOHYDRATES: 0 G; DIETARY FIBER: 0 G; PROTEIN: 0 G

CHIPOTLE-CILANTRO AIOLI

MAKES ¼ CUP; SERVING SIZE: 2 TBSP.

3 Tbsp. Miraval Mayonnaise (see below) or low-fat mayonnaise
1 Tbsp. chopped fresh cilantro
2 tsp. fresh lime juice
1 tsp. drained, chopped chipotle peppers in adobo sauce
½ tsp. fresh garlic, minced
¼ tsp. cumin powder
1/8 tsp. salt
1/8 tsp. freshly ground black pepper

PLACE all ingredients in a medium bowl and whisk to combine. Adjust the seasoning to taste, cover, and refrigerate until ready to serve.

CALORIES: 15; TOTAL FAT: 0.5 G; CARBOHYDRATES: 2 G; DIETARY FIBER: 0 G; PROTEIN: 1 G

MIRAVAL MAYONNAISE

MAKES 4 CUPs; SERVING SIZE: 1 TBSP.

2 c. nonfat yogurt
2 c. soft tofu
2 Tbsp. rice wine vinegar
1 Tbsp. minced Roasted Garlic (see below)
1 tsp. kosher salt
1 tsp. Worcestershire sauce
½ tsp. freshly ground black pepper
½ tsp. Tabasco sauce

LINE a colander or a strainer with cheesecloth. Place the yogurt in the colander set over a large bowl, and refrigerate until the excess liquid is drained; 1 to 2 hours. Discard the liquid.

PLACE the drained yogurt, tofu, vinegar, and garlic in a blender and process until the mixture is smooth, 45 seconds. Add the remaining ingredients and process on high speed until completely blended, 30 seconds.

USE immediately or transfer to an airtight container and refrigerate until ready to use. (The mayonnaise will keep refrigerated for up to two weeks.)

CALORIES: 10; TOTAL FAT: 0 G; CARBOHYDRATES: 2 G; DIETARY FIBER: 0 G; PROTEIN: 1 G

ROASTED GARLIC

MAKES ABOUT 1/4 CUP; SERVING SIZE: ¼ CUP

¼ c. peeled garlic cloves
¾ tsp. Miraval Oil Blend (see above) or canola oil

PREHEAT the oven to 375 degrees Fahrenheit

PLACE the garlic in a small saucepan or baking dish, and lightly coast with the oil. Roast uncovered for 10 minutes and stir. Continue cooking until tender or lightly browned, an additional 10 to 12 minutes.

REMOVE from the oven and let cool before using. (The garlic will keep in airtight container refrigerated for up to four days.)

CALORIES: 20; TOTAL FAT: 1 G; CARBOHYDRATES: 3 G; DIETARY FIBER: 0 G; PROTEIN: 1 G

EDAMAME GUACAMOLE

MAKES 2 CUPs; SERVING SIZE: 2 TBSP.

1 c. frozen edamame beans, thawed
1 c. fresh broccoli florets
1 c. avocado, chopped
1 Tbsp. plus 1 tsp. fresh lime juice
½ tsp. garlic, minced
¼ tsp. jalapeno, minced
2 Tbsp. tomato, chopped and seeded
1 Tbsp. red onion, minced
1 ½ tsp. green onions, thinly sliced
1 ½ tsp. fresh cilantro, chopped
½ tsp. kosher salt
Pinch freshly ground black pepper

BRING a medium pot of water to a boil. Prepare an ice bath and set aside.

COOK the edamame beans at a rolling boil until tender, 10 to 11 minutes. Drain the beans into a strainer and shock in the ice bath. Drain well.

PUREE the avocado, lime juice, garlic, and jalapeño in a food processor at high speed. Add the edamame beans and the process on high speed.

MEANWHILE, cook the broccoli at a rolling boil until tender, 7 to 8 minutes. Drain the broccoli and shock in the ice bath. Drain well and pat dry.

ADD the broccoli to the edamame mixture and process on high speed until very smooth, scraping down the sides of the bowl as needed to incorporate all the ingredients.

TRASFER the mixture to a medium bowl and fold in the remaining ingredients, mixing with a rubber spatula until well incorporated.

TRANSFER the guacamole to an airtight container and refrigerate until chilled, about 1 hour, before serving with accompaniment of choice. (The guacamole will keep in the refrigerator for up to two days.)

CALORIES: 25; TOTAL FAT: 2 G; CARBOHYDRATES: 1 G; DIETARY FIBER: 1 G; PROTEIN: 1 G

TOMATO PICO DE GALLO

MAKES 1 CUP; SERVING SIZE: ¼ CUP

¾ c. diced ripe tomatoes
¼ c. chopped red onions
1 Tbsp. fresh lime juice (1 to 2 average-sized limes)
1 ½ tsp. chopped fresh cilantro
1 tsp. jalapeno, minced and seeded
1/8 tsp. chili powder
1/8 tsp. ground cumin
1/8 tsp. kosher salt
Toasted Pita Chips (see below) or Toasted Tortilla Chips (see below), as accompaniment

MIX all the ingredients in a medium bowl and stir well to combine. Cover and refrigerate until well chilled, 1 to 2 hours, before serving.

SERVE with chips.


CALORIES: 15; TOTAL FAT: 0 G; CARBOHYDRATES: 4 G; DIETARY FIBER: 1 G; PROTEIN: 1 G

TOASTED PITA CHIPS

MAKES 4 TO 8 SERVINGS; SERVING SIZE: 1/2 CUP

2 seven-inch whole-wheat pita breads
½ tsp. Miraval Oil Blend (see above) or vegetable cooking spray

PREHEAT the oven to 400 degrees Fahrenheit. Stack the pita bread and cut in half with a sharp knife. Stack the slices again and cut into eighths.

TOSS the bread in a medium bowl with the oil to lightly coat. (Alternatively, lay the pita triangles on the baking sheet and spray lightly on one side with vegetable cooking spray.)

BAKE the bread until fragrant and starting to crisp, 7 to 8 minutes. Remove from the oven and cool slightly on the baking sheet before serving. (The pita chips will continue to crisp as they cool.)

SERVE warm or at room temperature.

CALORIES: 45; TOTAL FAT: 0.5 G; CARBOHYDRATES: 9 G; DIETARY FIBER: 1 G; PROTEIN: 2 G

TOASTED TORTILLA CHIPS

MAKES 8 LARGE CHIPS; 2 CHIPS PER SERVING

One 12-inch flour tortilla (or spinach or roasted red-pepper wrap)
¼ tsp. Miraval Oil Blend (see above) or canola oil

PREHEAT the oven to 425 degrees Fahrenheit, and preheat a grill to high heat.

PLACE the tortilla on the grill and cook to make the grill marks, 30 to 40 seconds per side.

REMOVE from the grill and lightly coat one side of the tortilla with the oil. Cut into eighths, place on a small baking sheet, and bake until crisp and the edges start to brown, 4 to 5 minutes.

REMOVE from the oven and serve hot or at room temperature.

CALORIES: 200; TOTAL FAT: 4.5 G; CARBOHYDRATES: 33 G; DIETARY FIBER: 2 G; PROTEIN: 5 G

*Recipes from "Mindful Eating"

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