Wednesday, January 30, 2013

Superbowl Eats... Pesto Kale, Mushroom, and Mozzarella Roll-Up

Superbowl Sunday will be here before we know it, potentially putting a bump in New Years Resolutions across the nation. For many people, Superbowl Sunday is more about the food and good company than the game. This is especially true when neither of your teams make it to the big game! It also might be the biggest day of the year for high fat/calorie food bombs... even more than Thanksgiving or Christmas!

Picture courtesy of Hannfords 
It is possible to eat well and still enjoy the classics. This way you don't feel like you're missing out. Making mindful choices at the buffet and watching portions is key. Large portions of healthy foods still add up! Yes I can guarantee that I will have wings with blue cheese (they are my all-time favorite food) but maybe just keep it to 1-2. And since I'll be making them at home, I know they have been baked and not fried.

Tips for eating well on game day:
1. Bring or serve a healthy dish (this way you know you have at least one healthy food on your plate!)
2. Don't show up starving... aka don't skip meals or "save up your calories" (this will make it much more difficult to make good food choices)
3. Try using a smaller plate or napkin
4. Try to fill at least 1/4 of your plate with vegetables! Raw veggies with low fat dip or hummus is a great start
5. Go for fiber... beans in chili, bean dips, or nachos are good choices.
6. Take it easy with the liquid calories... we all know that these add up fast.

One day of overindulging does not cause weight gain, get right back on track and focus on the positive changes you have been making. If you have any extra time before the game-get your heart rate up (walking, jogging, swimming, resistance training). I always feel better when I get some exercise on days I foresee food indulgences!

I plan on bringing a kale, mushroom and mozzarella roll up with marinara dipping sauce (I guess you could call it poor man's pizza). This recipe was inspired by a Hannaford's recipe (I added some extra pizzaz to make it an original)

Pesto Kale, Mushroom, and Mozzarella Roll-Up
Serves 8-10

1 whole wheat pizza crust
2 Tbsp olive oil
2 cloves garlic
1/2 cup chopped onions
4 cups chopped kale
1 cup chopped portabella mushrooms
1/4 cup prepared pesto
salt and pepper (to taste)
1 cup shredded part skim mozzarella
1 egg, beaten
2 Tbsp sesame seeds

1/2 cup marinara sauce, warmed for dipping

1. Let pizza dough sit out (20-25 minutes) until to room temperature.
2. Preheat the oven to 350 degrees
2. Saute olive oil and garlic into a large frying pan for 1 minute. Add onions and saute for 3-4 minutes.
3. Add kale, 1/4 cup water, mushrooms, and basil. Cover and cook until tender (about 5-7 minutes)
4. Roll out pizza dough into a large rectangle (10"x14")
5. Spread pesto on dough. Evenly spread the kale/mushroom mixture over the dough stopping 1/2" from edges.
6. Starting on the longer side, roll up the dough tightly. Place the roll seam side down on a greased cooking sheet. Seal up both sides and fold under.
7. Brush dough with egg and sprinkle with sesame seeds.
8. Bake for 35-45 minutes or until golden brown. Let sit for 14 minutes to cool and slice into 10 1" slices.
9. Serve with warm marinara sauce for dipping.

Some other healthy options to share:
Beef and bean chili
Low fat spinach dip with raw vegetables or whole wheat pita chips
Mini cheese and vegetable Quesadillas
Baked Zucchini or Eggplant "Pizzas"
Baked Potato Bar (low fat cottage cheese, diced ham, salsa, light sour cream, cheese/broccoli sauce)
Spinach and cheese stuffed mushrooms

Have a happy and healthy Superbowl weekend!

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