Tailgating meals average around 1,600 calories and most often include cheeseburgers, chips, cookies and beer.
Today, Grace Derocha, registered dietitian, certified diabetes educator and health coach with Blue Cross Blue Shield of Michigan, stopped by Broadcast House to walk through some unique, portion-friendly and nutritious tailgating recipes fans can enjoy this fall at sporting events. The recipes are posted below. For more health tips and information, visit https://www.ahealthiermichigan.org
Cheeseburger on a Skewer
· Block cheese, cut into squares
· Baguette or bread, cut into square pieces
· Grape tomato
· Cucumber, cut into chunks or circles for skewering
· Leafy greens
· Bell peppers, cut into chunks
· Avocado, cut into chunks
· Hard-boiled eggs
· Bacon pieces, chopped
1. Skewer your favorite “burger” ingredients, carefully.
· 1 ¼ cup flour
· ¾ cup sugar
· ½ tsp. baking soda
· ½ tsp. salt
· ½ tsp. matcha green tea powder
· 2/3 cup oil of choice
· ½ cup buttermilk
· 1 egg
· ½ tsp. white vinegar
· ½ tsp. vanilla extract
1. In a bowl, combine all the dry ingredients (first 5 listed above). In another bowl, combine all the wet ingredients (the last 5 listed above).
2. Pour the wet ingredients in the bowl with the dry and mix until just combined. Fill greased donut pan 2/3 full with batter and bake at 350 degrees F for 12-14 minutes.
3. For the glaze, whisk together 2 cups powdered sugar, 1 tsp. matcha green tea powder and ¼ cup boiling water.
4. Dip the cooled donuts in the glaze and allow them to set before serving.
· 10 whole large eggs or 6 whole eggs with 6 egg whites
· ½ cup light sour cream or plain Greek yogurt
· ¼ tsp. kosher salt
· ¼ tsp. ground black pepper
· 2-4 Tbsp. minced fresh herbs (any preferred including parsley, dill, chives, etc.)
· 1 small yellow onion, finely diced (about 1 cup)
· 1 medium green bell pepper, finely chopped (about 1 cup)
· ¾ cup reduced-fat shredded sharp cheddar cheese, divided*
*You can choose to add all the cheese into the mix or add in half and reserve the other half to sprinkle over the tops before placing in the oven.
1. Preheat the oven to 350 degrees F. Mist a donut tin with nonstick oil spray and set aside.
2. Liberally coat a skillet with oil spray (or add 1 Tbsp. olive oil) and warm over medium heat. Add the onion and bell pepper and sauté about 5- minutes, until they’re soft and slightly browned. Add more spray as needed if they become dry while cooking. Remove from heat and allow them to slightly cool while you prepare the eggs.
3. In a mixing bowl, add the eggs, egg whites and sour cream and blend using a whisk. Add the salt, pepper and minced herbs.
4. Add the sautéed veggies into your mixture and stir. Add all or half the cheese. Pour ¼ cup omelet batter into each of the donut tins and sprinkle optional cheese over the tops. Bake in the oven for about 20 minutes or until eggs are firm and coked.
5. Carefully remove from tins and enjoy!