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Here’s Your Super Bowl Menu, Easy as 1-2-3-4

February 08, 2022

Are you ready for a Super Bowl spread with Crock Pot Chili, Guacamole, Hummus and to-die-for Brownies, all approved by a Hartford HealthCare dietitian?

Here you go (and enjoy the game, too):

Crock Pot Chicken Taco Chili

Crock Pot Chicken Taco Chili is an easy slow cooker recipe using freezer and pantry staples

Ingredients
  • 1  small onion (chopped)
  • 1  15.5-ounce can black beans, drained
  • 1  15.5-ounce can kidney beans, drained
  • 1  8-ounce can tomato sauce
  • 10  ounce package frozen corn kernels
  • 2 10-ounce cans diced tomatoes with chilies
  • 4  ounce can chopped green chili peppers (chopped)
  • 1  packet reduced sodium taco seasoning
  • 1  tablespoon cumin
  • 1  tablespoon chili powder
  •  3 boneless skinless chicken breasts (about 24  ounces)
  • ¼  cup chopped fresh cilantro
Instructions
  • Combine beans, onion, chili peppers, corn, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well
  • Place the chicken into the slow cooker and cook on LOW for 8-10 hours or on HIGH for 4-6 hours
  • Half-hour before serving, remove chicken and shred
  • Return chicken to slow cooker and stir in
  • Top with fresh cilantro

Serving: 1 cup. Calories: 220kcals; Protein: 21gms; CHOs: 28gms; Fat: 3gms.

Guacamole Dip

Guacamole

Ingredients
  • 5 avocados: peeled, pitted, and mashed
  • 2 tbsps fresh lemon juice
  • ¾ cup minced green onion
  • ½ cup minced fresh cilantro
  • Salt and pepper, to taste
Instructions
  • Stir together the avocado and lemon juice in a serving bowl; add the green onion and cilantro; mix well.
  • Season with salt and pepper.
  • Serve immediately or store covered in refrigerator with avocado pits in the bowl to keep from browning.
  • Serve with a bowl of tortilla chips.

Serving: ¼ cup. Calories: 82 kcals; Protein: 1.1gms; CHOs: 4.7gms; Fat: 7.4gms.

Homemade hummus with lemon, herbs, virgin olive oil and integral flatbread

Hummus

Ingredients
  • 1 (15 ounce) can garbanzo beans, drained, liquid reserved
  • 1 clove garlic, crushed
  • 2 teaspoons ground cumin
  • ½ teaspoon salt
  • 1 tablespoon olive oil
Instructions
  • In a blender or food processor combine garbanzo beans, garlic, cumin, salt and olive oil.
  • Blend on low speed, gradually adding reserved bean liquid, until desired consistency is achieved.
  • Serve with crackers of your choice.

Serving: ¼ cup: 118 calories; Protein: 3.7gms; CHOs: 16.5gms; Fat: 4.4gms

Brownies

Best Homemade Brownies

Ingredients
  • 1 ½ cups granulated sugar; can use 1 cup instead if you would like to reduce the sugar intake
  • 3/4  cup all-purpose flour
  • 2/3  cup cocoa powder, sifted if lumpy
  • 1/2 cup powdered sugar, sifted if lumpy
  • 1/2  cup dark chocolate chips
  • ¾ teaspoons sea salt
  • 2 large eggs
  • ½ cup canola oil or extra-virgin olive oil
  • 2 tablespoons water
  • ½ tsp vanilla
Instructions
  • Preheat the oven to 325 degrees F
  • Lightly spray an 8×8 baking dish with cooking spray and line it with parchment paper. Spray the parchment paper
  • In a medium bowl, combine the sugar, flour, cocoa powder, powdered sugar, chocolate chips, and salt
  • In a large bowl, whisk together the eggs, olive oil, water and vanilla
  • Sprinkle the dry mix over the wet mix and stir until smooth as possible
  • Pour the batter into the prepared pan and use a spatula to smooth the top
  • Bake for 40 minutes or until a toothpick comes out with only a few crumbs
  • Cool completely before slicing
  • Store in an airtight container at room temperature for up to 3 days

Serving: 1 brownie approx. 210kcals; Protein- 1.8gms; CHOs- 25.7gms; Fat-11gms

Sharon Knight is a transplant dietitian with the Hartford Hospital Transplant Program.

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