It’s Superbowl time, and WakeMed Dietitians Monika Kraus and Kristin Clowes want to help you make choices that are good for your heart. You can enjoy foods that are a tantilizing touchdown for your tastebuds — without being artery clogging, heartburn-inducing takedowns for your heart. Check out these heart-healthy swaps.
Baked Parmesan Zucchini Fries
Don’t go for those greasy, deep-fat fried french fries this year. Swap them out for some savory parmesan zucchini fries with this recipe provided to us by Kristin Clowes.
- 4 zucchini, quartered lengthwise
- 1/2 cup freshly grated Parmesan
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon garlic powder
- Kosher salt and freshly ground black pepper, to taste
- 2 tablespoons olive oil
- 2 tablespoon chopped fresh parsley leaves
- Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
- In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.
- Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.
- Serve immediately, garnished with parsley, if desired.
Buffalo-Sriracha Cauliflower Bites
Do you think fried chicken wings are the go-to — for a snack that’s perfectly tender on the inside and crispy on the outside? Think again. Try out Monika Kraus’ recipe for baked buffalo-sriracha cauliflower bites instead.
- 8 cups 1 1/2-inch cauliflower florets
- 2 tablespoons extra-virgin olive oil
- ¼ teaspoon salt
- 2 tablespoons 2 tablespoons hot sauce
- 1 tablespoon 1-2 tablespoons Sriracha
- 1 teaspoon butter, melted
- 1 tablespoon lemon juice
- Preheat oven to 450 F
- Coat a baking sheet with cooking spray
- Toss cauliflower, salt, and oil together in a bowl. Then spread the mixture onto the baking sheet.
- Roast the cauliflower about 15 minutes, until slightly brown.
- In a bowl, combine hot sauce, Sriracha, butter, and lemon juice. Add cauliflower and toss.
- Return cauliflower to baking sheet and continue roasting for 5 more minutes.
Healthy Turkey Chili
Ahh…chili. It’s the perfect snack to keep you nice and toasty on a crisp February Superbowl evening. Enjoy this recipe from Monika Kraus that’s sure to be a crowd pleaser.
- 1 Tbsp. olive oil
- ¾ cup chopped onions
- ¾ cup green pepper
- 1 pound lean ground turkey
- 2 cloves minced garlic or ½ tsp garlic powder
- 2 tsp chili powder
- ½ tsp pepper
- ½ tsp ground cumin
- 5 ounce can of pinto beans (rinsed and drained)
- 15 ounce can of black beans (rinsed and drained)
- 5 ounce can of diced tomatoes (undrained)
- 1 ¾ cup of low sodium chicken broth
- 1 cup frozen whole kernel corn
- 6 ounce canned tomato paste
- 3 medium green onions, chopped
- Add oil to dutch oven and heat over medium-high heat.
- Add onions and green peppers and cook for about 3 minutes, stirring occasionally.
- Reduce heat to medium and add turkey. Cook until browned, stirring frequently to break apart turkey, about 5 minutes.
- Add garlic, chili powder, pepper, cumin and stir.
- Add remaining ingredients except green onions. Cook for 5-10 minutes until completely heated, stirring frequently.
- Before serving, top with green onions.
Tip: for additional toppings, add a small amount of shredded cheese and avocado. Also, try substituting Greek yogurt for sour cream as a topping.