Healthy March Madness Game-Day Recipes

Whatever team you’re rooting for on game day, know that we’re here rooting for your whole health, too. That’s why we’ve compiled a list of healthy recipes that are sure to be fan favorites while also boosting your health and wellness. Focus on winning with good nutrition as you cheer for your favorite teams.

Three Bean Chili with Corn

So full of flavor and packed with a nutritious trio of beans, colorful and sweet corn, and a generous addition of spices, here’s a chili that will sustain the crowd and is a complete meal by itself. The trio of beans adds a healthy portion of protein and fiber. For an extra burst of deep flavor, cook the onions first over moderate heat until they are a rich caramelized brown before adding other ingredients.

PREP INSTRUCTIONS:

Yield: 15 (3/4 cup) servings

Cooking Time: 20 minutes

Prep Time: 15 minutes

Total Time: 35 minutes

RECIPE INGREDIENTS:

• 1 tablespoon olive oil
• 2 cups yellow onion, diced
• 1 ½ green bell pepper, diced
• 2 tablespoons fresh garlic, minced
• 1 teaspoon fresh thyme, chopped
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 tablespoons dried oregano
• ¾ teaspoon ground chipotle pepper 6 cups, can diced tomatoes in juice
• 1 cup tomato sauce
• 1 ¾ cup garbanzos beans, low sodium, drained and rinsed
• 1 ¾ cup black beans, low sodium, drained and rinsed
• 1 ¾ cup pinto beans, low sodium, drained and rinsed
• 1 ½ cup sweet corn, drained
• 1 teaspoon kosher salt
• 1 cup water
• ¼ cup cilantro, chopped
• ½ cup fresh parsley, chopped

INSTRUCTIONS:

Follow the prep technique next to each ingredient.

In a large pot, sauté onions, garlic and green peppers with the herbs and spices. Fold in the tomato product and mix well. Add the beans, salt, and water. Cover and simmer until flavors are well blended, about 20 to 25 minutes. Garnish with the fresh herbs.

NUTRITIONAL DATA

calories 136.41

fat 2.49g

sat fat 0.28g

cholesterol 0mg

sodium 624.69mg

carbohydrates 23.73g

fiber 7.60g

sugars 3.27g

protein 6.42g

Crunchy Jicama, Cabbage and Pineapple Slaw

Here’s a bright and refreshing change from coleslaw or carrot salad, mixing the snap of jicama, carrots and red pepper to thin shreds of Napa cabbage for a low-fat, low-sodium side dish. An unexpected sweetness comes from mini bits of pineapple, all of it dressed in a mayonnaise base enlivened by honey, garlic and ginger.

PREP INSTRUCTIONS:

Yield: 16 (3/4 cup) servings

Cooking Time: 0

Prep Time: 30 minutes

Total Time: 30 minutes

RECIPE INGREDIENTS:

• 4 cups napa cabbage, shredded
• 3 cups jicama, julienned
• 2 cups red bell pepper, julienned
• 1 cup carrot, julienned
• 2 cups fresh pineapple, diced
• 2 tablespoon fresh garlic, minced
• 1 teaspoon fresh ginger, minced
• ¼ cup lime juice
• 2 tablespoons honey
• 1/3 cup light mayonnaise
• 1/8 teaspoon cayenne pepper

INSTRUCTIONS:

Follow the prep technique next to each ingredient.

In a large bowl combine the Napa cabbage, jicama, red bell pepper, carrots and pineapple. Mix well.

Combine the ginger, garlic, lime juice, honey, light mayonnaise and the cayenne to make the dressing.

Fold dressing into the mixture thirty minutes prior to serving.

NUTRITIONAL DATA

calories 55.22g

fat 1.74g

sat fat 0.24g

cholesterol 1.56mg

sodium 37.24mg

carbohydrates 9.12g

fiber 1.77g

sugars 5.14g

protein 0.79g

Bright Edamame Bean Hummus

In the past few years, we’ve become rather enamored of hummus, that Middle Eastern delight made from chickpeas, olive oil and tahini that is so important to that area’s food culture that ownership rights have been heatedly debated. But when you think about it, chickpeas are just another, very tasty legume – so why not try the others? Edamame, another fruit of exotic lands, has become a popular snack item, and the bright green look and taste of young soybeans is ideal for a smooth paste, and actually easier to accomplish than the sometimes stubborn garbanzo. Try adding a touch of sesame oil for an Asian flair.

PREP INSTRUCTIONS:

Yield: 4 (1/2 cup) servings

Prep Time: 5 minutes

Cooking Time: 5 minutes

Total Time: 10 minutes

RECIPE INGREDIENTS:

• 2 cups edamame beans
• 3 tablespoons fresh lemon juice
• 2 ½ tablespoons olive or canola oil
• 2 teaspoons fresh garlic, minced
• 1/2 teaspoon cumin
• 1/4 teaspoon cayenne pepper
• 3 tablespoons water
• 1/4 teaspoon kosher salt

INSTRUCTIONS:

Measure ingredients and chop garlic.

Place all ingredients except water in a food processor. Let the mixture break down enough before adding the water so the mixture has a smooth instead of a coarse consistency.

NUTRITIONAL DATA

calories 148

fat 12g

sat fat 0.65g

cholesterol 0mg

sodium 125mg

carbohydrates 7g

fiber 3g

sugars 1.78g

protein 6g

8-minute Corn and Red Pepper Salsa

Once this corn salsa is in your repertoire, it will find its way into dips, salads and chili, the sweet corn balancing the savory pepper and onion combination and tempering the spicy jalapeño. No cooking involved here, so nothing can beat this salsa for a last-minute highlight to almost any meal. Frozen corn is often crisper than canned, and if fresh corn is in season, cut it right off the cob for a special treat.

PREP INSTRUCTIONS:

Yield: 5 (1/2 cup) servings

Prep Time: 8 minutes

Cooking Time: 0

Total Time: 8 minutes

RECIPE INGREDIENTS:

• 1 ½ cups corn
• ½ cup red bell pepper, diced
• ½ cup red onion, diced
• ¼ teaspoon fresh jalapeño, chopped
• ½ teaspoon fresh garlic, minced
• 2 tablespoons cilantro, chopped
• 2 ½ tablespoons fresh lime juice
• a pinch chipotle powder
• a pinch chili powder
• a pinch ground cumin

INSTRUCTIONS:

Follow the prep technique next to each ingredient.

Combine all ingredients. Refrigerate until ready to use. Salsa may be served at room temperature.

NUTRITIONAL DATA

calories 43.27

fat 0.69g

sat fat 0.11g

cholesterol 0mg

sodium 76.04mg

carbohydrates 8.32g

fiber 0.41g

sugars 0.95g

protein 1.26g

Get More Whole-Health Recipes

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