Fab Friday – Low Fat SuperBowl Recipes from David Kirsch

February 4th, 2011

No, I don’t care about the SuperBowl this year. Why would I? The Patriots aren’t playing in it. But, that being said, I’m very exciting to go over to our friends’ house. Our kid loves their kids. We love them. And Darci makes an amazing chili with dark chocolate…yes, you read that right…chocolate…and no, I won’t save you some. Mine, all mine.

Her chili aside, which I will never give up and really isn’t all that bad for you, there’s no reason why SuperBowl needs to mean super fattening. Wellness guru and best selling author David Kirsch gave me some tasty recipes for a healthier Sunday food fest this weekend…


Serve this with celery, whole-grain crackers, or cucumber. For more zip, add more cayenne or a few drops of hot pepper sauce.

   11⁄2 cups cooked or canned chickpeas, rinsed and drained

   1⁄4 cup nonfat plain yogurt

   1 tablespoon chopped parsley

   1 tablespoon minced garlic

   1⁄4 teaspoon ground cumin

   1⁄4 teaspoon ground cayenne

   1⁄4 cup fresh-squeezed lemon juice

In a food processor, combine all ingredients and process until well blended. Use immediately, or refrigerate up to 3 hours.

Makes 2 servings. Per serving: 227 calories, 12 g protein, 40 g carbohydrate, 3 g fat, 0 g saturated fat, 10 g fiber, 4 g sugar


Serve this delicious dip with celery, sliced cucumber, or whole wheat crackers.

   1 large garlic clove, smashed

   1⁄2 teaspoon crushed red pepper flakes

   3 roasted red bell peppers, halved, membranes removed

   1⁄2 cup organic raw almonds, coarsely chopped

   1 tablespoon olive oil

   Salt and Pepper

Coat a medium nonstick skillet with cooking spray. Add the garlic and red pepper flakes, and cook over low heat for 10 minutes. Place cooled roasted red peppers in a food processor, and pulse until coarsely chopped. Add the almonds, garlic, and red pepper flakes. Pulse just until coarsely ground. Slowly add the oil, and pulse one or two more times. Season with salt and pepper to taste.

Makes 3 servings. Per serving: 227 calories, 7 g protein, 15 g carbohydrate, 17 g fat, 2 g saturated fat, 6 g fiber, 8 g sugar


Buffalo meat tastes just as delicious as beef, but it comes much leaner. Because of its leanness, it cooks quicker as well.

   4 ounces lean ground buffalo meat

   4 ounces lean ground turkey breast

   1 tablespoon Worcestershire sauce

   2 tablespoons Dijon mustard

   2 tablespoons low-sugar, low-sodium barbecue sauce

   2 egg whites, lightly beaten

   Nonfat vegetable cooking spray

Mix all of the ingredients in a large bowl. Form the mixture into two patties. Spray a barbecue grill or nonstick skillet with cooking spray, and heat to medium-high heat. Place the patties on grill or skillet, and cook about 8 minutes per side (for medium), until cooked through.

Makes 2 servings. Per serving: 185 calories, 33 g protein, 8 g carbohydrate, 3 g fat, 1 g saturated fat, .5 g fiber, 4 g sugar


   1 pound lean ground turkey

   Salt and Pepper

   1 cup peeled and grated carrot

   2⁄3 cup chopped onion

   2⁄3 cup chopped celery

   1 clove garlic, minced

   2 teaspoons chili powder

   1 teaspoon paprika

   1 teaspoon ground cumin

   1⁄8 teaspoon ground cayenne

   1 141⁄2-ounce can chopped plum tomato in juice

   1⁄2 cup low-fat, low-sodium chicken broth

   1 bay leaf

Heat a 3-quart nonstick saucepan over high heat and coat with cooking spray. Add the turkey, and season to taste with salt and pepper. Cook for 2 to 3 minutes, breaking up the turkey into pieces, until browned. Remove to a bowl, and cover with foil to keep warm. Reduce the heat to low, and add the carrot, onion, celery, and garlic. Cook for 3 to 5 minutes, until the vegetables begin to soften. Add the chili powder, paprika, cumin, and cayenne. Cook, stirring, for 1 minute. Increase the heat to medium, and add the tomato, stock, and bay leaf. Bring to a boil over high heat. Reduce the heat to medium-low, and simmer for 15 minutes, covered. Add the browned turkey, and simmer for 5 minutes more. Remove and discard the bay leaf before serving.

Makes 4 servings. Per serving: 240 calories, 23 g protein, 15 g carbohydrate, 10 g fat, 3 g saturated fat, 4 g fiber, 8 g sugar

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