Super Bowl Treats

You can enjoy the Super Bowl on Sunday and still eat right. Below are some recipes from this week's edition of The Biggest Loser and chef Curtis Stone.

Chicken Breasts with Soy and Honey (serves 6)
* Curtis diced the chicken like Spiedies and skewered them on rosemary stems - after pulling off rosemary leaves.

Ingredients
¼ cup Dijon mustard
¼ cup honey
3 garlic cloves, finely chopped
1 tablespoon finely chopped peeled fresh ginger
Juice of 3 oranges used 1 ½ cups
used 1 ½ pounds boneless skinless chicken breast
2 teaspoons toasted sesame seeds

Method
· Mix the dijon , honey, garlic, and ginger in a resealable storage bag to blend.
· Add the chicken, seal the bag, and toss to coat with the sauce. Refrigerate for at least 1 hour but preferably overnight.
· In a small sauce pot reduce orange juice slowly over low heat until it hits a thin syrup like consistency.
· Remove from heat and reserve.
· Position your oven rack 8 to 10 inches from the heating source and preheat the broiler. Line a large rimmed baking sheet with heavy-duty foil.
· Transfer the chicken and marinade to the baking sheet and broil for 25 minutes, turning occasionally and watching closely, or until the chicken is cooked through and the marinade glazes the chicken.
· Remove from oven, drizzle with orange syrup and sprinkle with sesame seeds.
· Serve on bed of arugula leaves.

Nutrient Analysis – per serving
Calories 230
Fat calories 40
Total Fat g 4
Sat Fat g 1
Chol mg 0
Sodium mg 200
Total Carb g 21
Fiber g 0
Sugars g 12
Protein g 25


Turkey and Black Bean Chili (serves 16 - yes 16)
Ingredients
1 pound dried black beans, soaked in cold water for 24 hours
1 batch homemade vegetable stock, see recipe – recipe not provided; used canned fat free veg broth; used 12 cups for analysis
2 teaspoons fennel seeds
2 teaspoons coriander seeds
1 teaspoon fenugreek seeds
1 teaspoon cumin seeds
1 small dry chili, ground
4 tablespoons + 1 teaspoon safflower oil
2 pounds ground turkey meat used extra lean 1% fat
½ teaspoon smoked paprika
1 yellow onion, small dice used medium onion
1 bulb of fennel, small dice
2 red bell peppers, small dice
4 cloves garlic, chopped fine
4 large vine ripe tomatoes, medium dice
1 large acorn squash (about 2 ¼ pounds, top cut off and seed cavity hollowed out
1 large butternut squash (about 4 ½ pounds), cut in half, seed cavity hollowed out
2 red bell peppers
2 yellow bell peppers
2 orange bell peppers
3 zucchini, split in half lengthwise and hollowed out slightly – used med size
4 portabella mushrooms, stemmed
2 cups cilantro, chopped semi fine
Juice of 1 lime used 2 ½ tablespoons

Method
· Preheat oven to 500F, and grill or indoor grill pan on medium high heat.
· Drain the soaked black beans and rinse with fresh cold water.
· In a large saucepot, add beans and vegetable stock, cover and cook for 2 ½ to 3 hours or until beans are soft and tender.
· Remove from heat and keep covered in a warm place.
· Heat a large sauté pan over high heat.
· Toast all seeds until fragrant and color slightly darkens.
· Remove from heat and in a mortar and pestle, grind spices and dry chili into a fine powder.
· Add paprika to ground spices and mix well.
· Return pan to heat.
· Add 1 tablespoon of oil and cook ½ of the ground turkey
· Season with half the spices and black pepper and stir to break up any extra large chunks.
· Cook for 5 to 7 minutes or until turkey turns light golden brown.
· Remove to a mixing bowl, wipe out pan, and repeat with remaining turkey meat and spices.
· Drain off any excess liquid from turkey meat and reserve.
· In a separate large saucepot, heat the remaining 2 tablespoons of oil over medium high heat.
· Once hot, add onions and sweat for 3 minutes stirring constantly.
· Add fennel and sweat for an additional 3 minutes.
· Add peppers and garlic and cook for 3 minutes stirring occasionally.
· Add tomatoes and gently stir to mix.
· Bring to the simmer, add turkey, and reduce heat to low.
· Cook covered on low heat for 10 minutes, after which the tomatoes will begin to release their liquid.
· Drain the beans from their cooking liquid but reserve ½ cup of the bean broth.
· Add beans and broth to the turkey mixture and gently simmer covered for an hour.
· At this point, brush the each squash, the whole Bell peppers, zucchini, and mushrooms with remaining 1 teaspoon of oil.
· Roast each squash uncovered on a sheet pan for 1 hour or until flesh is just barely soft but not mushy.
· When squash is halfway done, place peppers in the oven and roast for 30 minutes or until skin starts to color and peels away from he flesh.
· Add zucchini to oven when squash and Bell peppers have 10 minutes of cook time left and grill portabellas for 5 minutes on each side.
· Remove all vegetables from oven and grill and reserve.
· Once peppers have cooled slightly, peel skin away from flesh, cut top off pepper and discard seeds.
· Stuff each roasted vegetable with chili and arrange on a platter.
· Garnish with cilantro leaves, squeeze lime juice over chili, and serve.
Nutrient Analysis – per serving
Calories 320
Fat calories 50
Total Fat g 6
Sat Fat g 1
Chol mg 0
Sodium mg 220
Total Carb g 49
Fiber g 14
Sugars g 10
Protein g 23


7 Layer Dip (serves 6)
Ingredients
1/3 pound dried baby lima beans, soaked in water for 24 hours
16 oz homemade vegetable stock (see recipe) no recipe included for this
used canned low sodium veg broth;;
2 large red beets, stems removed
1 teaspoon safflower oil, divided
3 small whole wheat tortillas, cut into thin triangular strips
3 cups cauliflower florets
3 cups nonfat milk
10 shrimp, peeled and deveined used medium
½ cup fat free yogurt
1 tablespoon chopped chives
1 oz fresh Alaskan King Crab Leg, out of the shell (may substitute with 1 oz fresh cooked shrimp or lobster)
10 to 12 leaves of watercress used 12

Method
· Preheat oven to 400F.
· Place beets in foil and drizzle with half the oil and 1 teaspoon of water.
· Close the foil around the beets and bake on a tray in the oven for 1 hour or until a knife inserts into the center of each beet without resistance.
· Cool in the refrigerator.
· Cook tortilla strips in oven for 15 to 20 minutes or until strips have colored slightly and are crispy.
· Remove from oven and cool at room temp.
· After the beets go into the oven, drain off soaking liquid from beans and rinse with cold water.
· In a medium pot, bring vegetable stock and beans to the simmer over medium high heat.
· Once simmering, reduce heat to low and cook gently for 1 to 1 ½ hours or until beans are soft and cooked through.
· Once cooked, drain off liquid and move beans to a blender.
· Reserve cooking liquid.
· With the lid open slightly to release steam, begin pureeing the beans on the lowest speed.
· Slowly drizzle in enough of the cooking liquid to make a smooth puree, about 4 to 6 tablespoons.
· If puree is still too thick, add more cooking liquid, 1 tablespoon at a time until puree is smooth.
· Remove from blender and leave covered at room temp.
· While beans are cooking, bring cauliflower and milk up to the simmer in a medium pot over medium high heat.
· Once cauliflower has softened, about 10 to 15 minutes, remove from heat and drain.
· Reserve milk.
· In a blender, puree cauliflower on lowest speed, keeping lid open slightly to allow seam to escape.
· Slowly drizzle in 3 to 5 tablespoons of the milk and puree cauliflower until smooth.
· Strain cauliflower puree through a fine mesh sieve and leave covered at room temp.
· Heat a large nonstick sauté pan over high heat.
· Sauté shrimp in remaining ½ teaspoon of oil for 2 to 3 minutes on each side or until shrimp is just barely cooked through and pink in color.
· Remove from heat and allow to rest at room temp.
· Chop all but 2 shrimp into a fine dice.
· Peel skin from cooled beets and cut into a small dice.
· Mix yogurt and chives in a small mixing bowl until well incorporated.
· In a small glass bowl or ramekin, begin layering the dip.
· Start out at the bottom with an even layer of the bean puree.
· To that, add the crab, followed by the yogurt, the beets, cauliflower puree, and the chopped shrimp.
· Place the watercress leaves in the center of the shrimp layer.
· Cross the tails of the 2 remaining shrimp and place on the watercress leaves.
· Serve with whole wheat tortilla chips.

Nutrient Analysis – per serving
Calories 220
Fat calories 15
Total Fat g 2
Sat Fat g 0
Chol mg 20
Sodium mg 257
Total Carb g 39
Fiber g 11
Sugars g 11
Protein g 17