Here are Dan’s Famous Healthy Superbowl Recipes. Voorhees Top Personal Trainer
Power Packed Black Bean Brownies
15 Ounces Black Beans (drained and rinsed)
2 Whole Bananas
1/3 Cup Agave Nectar
¼ Cup unsweetened Cocoa Powder
1 Scoop Chocolate Whey Protein
1 Tbsp Cinnamon
1 Tsp Pure Vanilla Extract
¼ Cup Turbinado Sugar (Raw Sugar)
¼ Cup Instant Oats
½ Mini Chocolate Chips (Optional)
Preheat oven to 350 F. Grease an 8×8 pan with cooking spray and set aside. Combine all ingredients except the oats and the chocolate chips, in a blender and mix until smooth, scrapping sides as needed. Stir in the oats and the chocolate chips. Pour batter in pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow brownies to cool before slicing.
Note: If brownies are too soft, add instant oats in ¼ Cup increments
1lb Ground Turkey Meat
1 slice fresh whole-wheat/grain bread with crust removed, pulsed into crumbs
¼ cup grated parmesan
½ cup finely chopped onion
¼ cup fresh red pepper, finely chopped
2 large cloves of garlic, minced
2 tablespoons flat leaf parsley, minced
2 teaspoons fresh thyme, minced
1 teaspoon fresh basil, minced
1 teaspoon oregano
¼ cup egg subsititue
ground black pepper
Combine all ingredients in a large bowl without overworking. Form into 2½ inch balls. Preheat sauté pan on low heat with a teaspoon of extra virgin olive oil. Place meatballs in sauté pan and brown evenly on all sides. Remove from pan and drain on paper towel to remove excess oil.
Option 1: Place browned meatballs into prepared sauce and allow them to fully cook through.
Option 2: Pre-heat over to 350. Place meatballs in shallow pan and complete baking until done in oven, about 10-15 minutes. Check often for doneness so that meatballs do not dry out.
Low-Carb Chicken Quesadillas
2 Low Carb Multigrain Tortilla Shells (Tumero’s is my preferred)
4oz Shredded Low fat or 2% Mild Cheddar
4oz Shredded Low fat or 2% Colby Jack Cheese
1 – Small can Diced tomatoes in water, drained
4-6oz Shredded Chicken breast
Green and red pepper, scallions to taste
Light olive oil
Grease a cookie sheet with regular or butter-flavored cooking spray and a teaspoon of light olive oil
Preheat oven to 350
Place a tortilla shell on the tray and brush top lightly with olive oil
Sprinkle cheese, chicken, tomatoes, peppers and onions over shell
Brush top of second tortilla shell with olive oil and place on top of shell laying on cookie sheet with the oiled side down. Lightly brush top with olive oil.
Cover quesadilla with tin foil and place in oven to bake for about 10 minutes to allow chicken to warm up and cheese to melt
Remove cover and bake for 3-5 minutes to crisp
Remove from over and cut with pizza cutter into wedges
Serve with low or non-fat sour cream
Note: For the chicken breast, use leftovers or try the pre-cooked grilled chicken strips found in the meat department of most local stores. Perdue offers many options, just be sure to read the ingredients for preservatives and sodium.
2lbs Whole Wheat\Grain Pasta (ziti, rotini, etc)
1 – 29oz can Tomato Sauce (Not spaghetti sauce)
1 – 29oz can Crushed Tomatoes
1 – Small can Diced tomatoes in water drained
1lb Reduced Fat or 2% Mild Cheddar
1lb Reduced Fat or 2% Colby Jack Cheese
Prepare pasta as normal to al dente. While pasta is cooking, cut cheese into ½ inch cubes. Drain and rinse pasta. Pre-heat oven to 400. Add pasta to large mixing bowl. Add tomato sauce, crushed tomatoes and diced tomatoes to pasta bowl. Toss pasta with the tomato sauce, crushed and diced tomatoes. Add the cubed cheese to the pasta and toss as well. Grease large baking or casserole dish with cooking spray coating bottom and sides Add pasta to greased baking dish and cover with tin foil. Place in oven and bake covered for 30-40 minutes. Remove tin foil and allow top to crisp up about 15 minutes. Be careful not to burn (unless you like it extra crispy).
Note: When shopping for tomato products, look for reduced sodium, organic options. Also, watch the sugar content or even search out a low-carb sauce option. Depending on your tastes, you can also substitute the mild cheddar for a sharp or white cheddar.
Pulled Barbecue Chicken
4-6 Pounds Boneless Chicken Breast – Remove any excess fat
12 Ounces of Beer or Apple Juice or water
Poach chicken breast in water, beer or apple juice to taste. About 15-20 minutes. Prepare barbecue sauce while chicken poaches.
Drain chicken and pat dry.
Shred chicken and place in slow cooker.
Stir so that sauce covers all of the chicken.
Turn cooker on low to warm chicken and sauce about 1 hour.
Serve or hoagie roll or make a lettuce wrap with some low-fat cheese.
1 cup apple cider vinegar
1 cup low sodium ketchup
3 tablespoons packed dark Splenda brown sugar
1 tablespoon yellow mustard
1 tablespoon molasses
1 teaspoon salt
In a slow cooker, combine all the ingredients and whisk well to dissolve the sugar.
Yield: about 2 cups