Healthy Superbowl Recipes

Sweet potato skins with goat cheese, New England fish cakes, Buffalo cauliflower bites, and more!

screen-shot-2017-02-02-at-11-23-21-am

SWEET POTATO SKINS WITH CHIVES AND GOAT CHEESE

INGREDIENTS
4 (8 oz. each) sweet potatoes, scrubbed
1 tbsp canola oil
¼ tsp ground pepper
⅛ tsp salt
2 oz. goat cheese, crumbled
garnish with cilantro

DIRECTIONS
Preheat the oven to 350 degrees F. Line a baking sheet with foil and place a rack on top of the foil.

Pierce the sweet potatoes all over with a fork and place on the rack.

Bake the sweet potatoes until tender when pierced with a fork, 50 to 55 minutes.

Let the potatoes cool for 10 minutes, then cut into quarters. Scoop out the flesh, leaving a ¼-inch border of potato. Reserve the flesh for another use.

Preheat the broiler.

Lightly brush both sides of each potato skin with canola oil, then place the potato skins on the rack, skin side up.

Broil until the skins are starting to turn crispy, 2 to 3 minutes. Turn them over, then broil for additional 1 to 2 minutes, or until the edges are starting to brown.

Sprinkler the pepper, salt, goat cheese evenly between the potato skins.

Broil until the cheese is starting to melt, about 2 minutes.

Garnish with cilantro and serve.

 

NEW ENGLAND FISH CAKES:

INGREDIENTS
1 pound skinned boneless haddock fillet
Olive oil
1 large russet potato
1 tablespoon homemade light tartar sauce
1 teaspoon lemon zest
1 tablespoon chopped flat-leaf parsley
1/4 cup chopped scallions
Kosher salt and freshly ground black pepper, to taste
Pinch cayenne pepper
All-purpose flour (for hands)
1 large egg, beaten
1 cup panko breadcrumbs
1/4 cup vegetable oil
lemon wedges

DIRECTIONS
Preheat your oven to 400°. Pat the fish dry; then place it on a rimmed baking sheet and drizzle lightly with olive oil.

Bake until cooked throughout, about 15 to 20 minutes. Cool completely.

Bring a pot of salted water to a boil. Peel and chop the potato; then boil until tender, about 10 to 12 minutes. Drain and let it rest in the colander a moment or two; then return the potato to the pot over low heat to dry out, mashing and stirring to prevent sticking. Reserve one cup of mashed potato in the pot (discard the rest, or save it to eat later)

Add the light tartar sauce, lemon zest, parsley, scallions, salt, pepper, and cayenne to the pot and mix gently, tasting until the seasoning is right.

With a fork, flake the fish into the potato and mix gently to combine. With floured hands to prevent sticking, shape the mixture into six 3-inch cakes.

Brush each cake with beaten egg and coat completely with panko crumbs. Arrange the cakes on a large plate and chill 30 minutes, or up to one day.

In a large frying pan, warm the vegetable oil over medium heat until very hot. Fry the cakes about 5 minutes per side, or until crisp and golden brown, working in batches if needed.

Drain on paper towels; then serve hot with light tartar sauce and lemon wedges.

LIGHT TARTAR SAUCE

INGREDIENTS:
2⁄3 cup low-fat yogurt
1⁄4 cup minced pickles or 1⁄4 cup relish
2 tablespoons light mayonnaise
1 teaspoon vinegar
1 teaspoon Dijon mustard

BUFFALO CAULIFLOWER BITES 

INGREDIENTS
8 cups 1½-inch cauliflower florets
2 tablespoons extra-virgin olive oil
¼ teaspoon kosher salt
1 teaspoon garlic powder
2 tablespoons hot sauce, such as Buffalo sauce
1-2 tablespoons Sriracha sauce
1 tablespoon butter, melted
1 tablespoon lemon juice

DIRECTIONS
Preheat oven to 450 degrees, spray a large cookie sheet with cooking spray and set aside.

In a large bowl whisk together flour, water, garlic powder, salt and pepper. Add cauliflower florets and toss to coat. Spread evenly onto cookie sheet and place in the oven. Bake for 15 minutes, flipping once. Remove from the oven.

In a separate bowl stir together melted butter and buffalo sauce. Add baked cauliflower and toss to coat. Spread evenly onto cookie sheet. Place back in the oven and bake for 25-30 minutes or until crispy, flipping once.

Remove from oven and let sit 10 minutes before serving.

Serve with your light blue cheese dressing.

LIGHT BLUE CHEESE DRESSING 

INGREDIENTS
1/2 cup low-fat plain yogurt
1 tablespoon 2% milk
1/4 cup mayonnaise
1 tablespoon fresh lemon juice
1/4 teaspoon Worcestershire sauce
Pinch of cayenne pepper
1/2 cup crumbled blue cheese
Kosher salt and freshly ground black pepper

DIRECTIONS
Whisk the yogurt, milk, mayonnaise, lemon juice, Worcestershire sauce and cayenne in a bowl until smooth. Gently stir in the blue cheese. Add 1/2 teaspoon salt, and black pepper to taste. Cover and refrigerate overnight to let the flavors develop.

 

Dr. Luiza Petre is a Board Certified Cardiologist with seasoned medical exposure and training.  She expanded her work beyond Cardiology with emphasis on weight loss as most sustainable and efficient preventative health care approach. She is currently Medical Director of three Medi-Weightloss Clinics  and appointed Assistant Clinical Professor of Medicine at Mount Sinai School of Medicine NY and Cardiology Clinical Instructor at NYU Langone Medical Center. For More Information: www.luizapetremd.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s