Dietitians Dish – October 30, 2023

Tailgate Trade Ups

Imagine it – all week long you focus on eating well and then a weekend tailgate or party derails your efforts. That doesn’t have to be the case. Create a tasty tailgate menu that’s focused on smart swaps and more plant-based ingredients. You don’t have to skimp on flavor!

• Use mashed white beans or Greek yogurt in place of sour cream or mayonnaise in dips. They offer a similar taste and consistency but are packed with fiber, protein, digestion-friendly probiotics, and essential nutrients.
• Ditch the deep fryer! Instead, try baking or air frying zucchini fries, sweet potato skins, or cauliflower “wings”.

Scan here for a delicious recipe for Honey-Sesame “wings”!

Skinnier Potato Skins

Ingredients:

Nonstick cooking spray
4 small russet potatoes
2 Tbsps. olive oil
4 strips lower sodium turkey bacon, chopped
1/2 cup reduced fat shredded Colby Jack cheese
1/4 cup plain nonfat Greek yogurt
2 green onions, thinly sliced

Directions:

Preheat an air fryer to 400°F. Rub potatoes with 1/2 Tablespoon of oil and pierce all over with a fork; air fry for 40 minutes or until tender. Cool slightly.
In large skillet, heat 1 tablespoon oil over medium heat; add bacon and cook 5 minutes or until golden brown, stirring frequently. Transfer bacon to paper towel-lined plate.
When potatoes are cool enough to handle, cut lengthwise in half; with a spoon, leaving about a 1/4-inch wall, scoop out inside portion (reserve for another use). Brush both sides of potato skins with the remaining 1/2 Tablespoon oil.
In batches, if necessary, air fry skins, cut side up, 4 minutes or until edges are crisp; sprinkle with cheese and air fry 2 minutes more or until cheese is melted.
Serve skins topped with yogurt, onions, and bacon.

Flavor Variations:
Pizza Potato Skins – Use shredded reduced fat Italian cheese blend and turkey pepperoni,
and top with cherry tomatoes, pepperoncini rings and crushed red pepper flakes.

Cheesy-Bruschetta Potato Skins – Use shredded reduced fat mozzarella cheese and top with
halved cherry tomatoes tossed with olive oil, minced garlic, sliced fresh basil, salt and pepper.