Heart Healthy Tailgating Recipes That Are Sure to WIN!
Your blood pressure and heart rate are likely already running a little high watching your favorite football team battle for each yard against the rival team.
Add in the salty combination of tailgating favorites and your heart may really take a beating. For many patients with heart disease, we recommend 1,500 to 2,000 milligrams of sodium daily. Since just 14 of your favorite corn chips and 2 tablespoons of queso dip contains more than 500 milligrams of sodium, amd snacking on just a couple of cups of your favorite buttered microwave popcorn can easily add another 500 milligrams of sodium, it adds up fast.
Even if you have just a measly five cocktail weenies, you're adding another 500 milligrams of sodium, and that's without any barbecue sauce!
Give your heart a break this football season with a few of these heart-healthy-but-delicious snacks.
Chicken Fajita Skewers
- 1 pound boneless skinless chicken breasts
- ¼ cup canola oil
- 1 tablespoons chili powder
- ½ teaspoon garlic powder
- 1 teaspoon dried onion
- ½ teaspoon crushed red pepper flakes
- ½ teaspoon dried oregano
- 1 teaspoon paprika
- 1½ teaspoons ground cumin
- 1 teaspoon freshly ground black pepper
- 3 bell peppers, in a variety of colors
- 1 onion
- Cut chicken into 1-inch cubes. Mix in medium bowl with oil and seasonings (chili powder, garlic powder, dried onion, crushed red pepper flakes, dried oregano, paprika, ground cumin and black pepper).
- Cut peppers and onions in to 1-inch squares; set aside.
- Alternately thread chunks of chicken, bell pepper and onion onto skewers
- Place skewers on pre-heated grill over medium-high heat. Cover grill; cook 4-5 minutes per side or until chicken is no longer pink.
- Note: If you're using wooden skewers, soak them in water for at least 10-20 minutes before the food is threaded on, otherwise they can burn.
- 2 (15-ounce) cans low sodium garbanzo beans (chickpeas), drained and rinsed
- ½ cup lemon juice
- 2 teaspoons minced garlic
- 1 tablespoon extra-virgin olive oil
- ¼ teaspoon paprika
- ½ teaspoon dried parsley
- Place all ingredients in a blender or food processor and blend until smooth
- Serve with veggies and low sodium pita chips.
Sweet Potato Nachos
- 3 medium sweet potatoes (about 2 pounds)
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1½ teaspoons paprika
- ⅓ cup low sodium black beans, drained and rinsed
- ⅓ cup shredded cheddar cheese
- ⅓ cup tomato, chopped
- ⅓ cup avocado, chopped
- Preheat the oven to 425 degrees F. Cover the baking dish with foil (for easy clean up) then coat with nonstick cooking spray
- Peel and slice the sweet potatoes into ¼ inch rounds. In a bowl toss the rounds with olive oil, chili powder, garlic powder and paprika. Spread evenly on prepared pan. Bake for 10 minutes, flip sweet potatoes and bake for an additional 5-10 minutes or until crisp.
- Remove the pan from the oven and sprinkle beans and cheese over the sweet potatoes. Return to oven until cheese melts, about 2 minutes.
- Remove from oven, top with tomato and avocado, then serve.
Recipes adapted from the American Heart Association.