Super Bowl Chili with Fresh Salsa and Guacamole

Katherine enjoying Super Bowl dip.
Let’s watch some FOOTBALL! And, eat some delicious and spicy chili, salsa, guac and chips – the perfect SUPERBOWL FOODS.

They taste so good, no one will know they’re healthy. It’s called: THE “STEALTHY” HEALTHY SUPERBOWL PARTY!

Most guys I know love to watch football – even some gals. Left to their own devices, though, the food of choice may be chips, dogs, or other junk food. Here’s a way to go on the defense and tackle those calorie-laden, beer-belly-creating, artery-clogging snacks…

PIZZA, FOOT-LONG SUBS, SAUSAGES, FRIED AND BATTERED WINGS (150 calories each!) – they’re all popular sports-watching snacks. It’s what’s easy- and people are used to them. But I’ve found that when you serve healthy, tasty alternatives, they’re just as happy – just don’t announce it to everyone! In fact, words like “healthy” or “diet” are a huge turn-off for anyone – at any age – who loves good food. “Delicious!” is much more inviting. No one will know the difference, I promise! My experience is that your football lovers (uh, fanatics) will love these “stealthy, healthy”  foods…

“Katherine’s Chili Non Carne” is an all-around favorite. Serve it with whole grain chips (yes, they’re fine this one time!), and add a few more bowls for dipping of  Nonfat Greek Yogurt: NO ONE will know it isn’t sour cream, I swear! Fill other bowls with “Katherine’s Fresh Salsa” and “Guacamole.”

Grill beef or pork tenderloin, either as a roast or cut up on skewers, grill or broil veggies such as mushrooms, peppers, potatoes, eggplant… Make them crunchy on the outside and soft on the inside. They’ll taste as good as french fries – and this is coming from a french fry lover (yes, I must admit)!

What’s not to love? The Washingtonian agrees!

Katherine’s Chile Non-Carne
(excerpted from Diet Simple)

Try making this recipe a day ahead of time so the flavors and textures have a time to develop. I love this simple, quick chili recipe.  It’s meatless but you don’t miss the meat because it’s so flavorful.  You should use the amount of garlic or chili powder that appeals to you.  I like it hot and spicy! I double the recipe, using a whole pound of dried black beans,  so I have plenty for the week.  I use this dish as a lunch or dinner alongside a green salad.  I also serve it at parties as a dip next to my fresh tomato salsa, nonfat Greek yogurt, and guacamole.  It’s perfect rolled up in a tortilla or stuffed in a taco with some reduced fat cheese.  Great for informal super bowl or Halloween  parties.

Serves 4

1 Tbsp Olive or Canola Oil, or more
1 Large Onion, Chopped
3 Large Garlic Cloves, Minced (more or less)
3 Tbsp Hot Chile Powder (try 50/50 Chipotle Chile, maybe a dash of smoked paprika, called “Pimenton,” and just a pinch of cinnamon)
1 Large Fresh Green Pepper,
Chopped1 28- oz. Can Italian Plum Tomatoes, chopped, including the liquid
1 Pound Can Kidney or Black Beans, whichever is preferred
1/2 Cup Water (To Hydrate the Bulgur)
1/2 Cup Bulgur (Cracked Wheat)
2 Seeded Jalapeno Peppers, chopped, if desired
Salt and Pepper to Taste

Saute the onions and garlic in the oil over low heat in a large pot until soft, 15 or more minutes.  Add the chile powder and simmer for a few more minutes.  Add the Fresh Green Pepper and cook until al dente.

Meanwhile, soak the bulgur in the boiling water for 15 minutes.

Add all remaining ingredients including the bulgur and simmer slowly over low to medium heat until flavors are well blended and vegetables are cooked to the desired consistency … a few minutes or longer, if desired. Adjust seasonings to your preference.  Since many canned items were used, additional salt will probably not be needed.

Calories per serving 320, Total Fat 7g, Saturated Fat 1g, Carbohydrate 59g, Fiber 13g,  Protein   12g

Katherine’s Spicy Fresh Mexican Salsa with Mild Guacamole
(excerpted from Diet Simple)

Katherine’s Spicy Mexican Salsa
(step-by-step pictorial instructions) 

22 servings


1 large onion, peeled and chopped (about ½ pound)
2 lbs fresh tomatoes, peeled, seeded and chopped (start with about 3-1/2 lbs) (Use canned tomatoes, if good tomatoes aren’t available)
3 – 4 jalapeno peppers (1 – 2 ounces), to taste
¼ cup chopped fresh cilantro
½ tsp salt, or to taste
3 – 4 Tbsp fresh lime juice (1 – 2 limes)

Add the onion to the tomatoes. Finely chop 2 of the jalapeno peppers to start with. Taste. If you desire more heat, add 1 – 2 more jalapenos. Mix in the cilantro. Add the salt depending on your taste. Mix in the lime juice.

20 calories, 0 g fat, 5 g carb, 1 g fiber, 1 g protein

Katherine’s Guacamole
(step-by-step pictorial instructions) 

12 Servings


2 ripe avocados
1/3 cup chopped fresh cilantro
2 Tbsp lime juice
¼ tsp salt, or to taste
freshly ground black pepper, to taste

Cut avocados in half lengthwise and pull out the pits. Scoop out the meat. Place ina medium bowl and mash, keeping some large chunks. Mix in the cilantro, lime juice and salt. Taste to adjust seasoning.

50 calories, 5 g fat, 1  sat fat, 3 g carbs, 2 g fiber, 1 g protein

Call Katherine: 202-833-0353 or Email Her
For more fabulous tips and simple, effective ways to lose weight,
buy her book, Diet Simple!

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