Make Sunday (Nutritionally) Super

Created: 01/28/2014 4:39 PM

Everyone can unite around one thing on Big Game Sunday: the food. This is America’s second-largest eating day, falling only behind Thanksgiving in terms of calories consumed. Your Hy-Vee Registered Dietitian, Jen Haugen, will give ideas for delicious recipes for a football-day feast that’s a little lighter.  

Cajun Burger Bites

Serves 16 

All you need: 

1 pound 93% - lean ground turkey or beef

¼ cup chopped green onions

2 teaspoons Cajun seasoning

1 teaspoon hot pepper sauce

½ teaspoon salt

¼ teaspoon black pepper

2 teaspoons olive oil

16 waffle-cut sweet potato fries

½ cup lite sour cream party dip

½ cup prepared fresh salsa

All you do:

1.  In a large bowl, lightly mix meat, green onions, Cajun seasoning, hot pepper sauce, salt and pepper.  Shape mixture into 16 patties.

2.  In a large, non-stick skillet, heat oil over medium heat.  Add half of the patties and cook until browned and cooked to 160 degrees, about 5 minutes per side.  Remove patties to a clean platter, cover and keep warm.  Repeat with remaining patties.

3.  Meanwhile, cook sweet potato fries according to package directions.  To serve, spread party dip onto sweet potato fries; top with burger bites and salsa.

Nutrition per serving: 80 calories, 4.5 g total fat (1.5 g sat. fat), 25 mg cholesterol, 270 mg sodium, 5 g carbohydrate (1 g fiber, 2 g sugars), 6 g protein. 


Greek Six-Layer Dip

Serves 45 (2 tablespoons each)


1 (6 ounce) container plain Greek yogurt

1 clove garlic, minced

1 tablespoon chopped fresh dill

2 teaspoons lemon juice

¼ teaspoon kosher salt

2 (8 ounce) containers Hy-Vee roasted red pepper hummus

1 cup chopped cucumber

1 cup quartered cherry tomatoes

½ cup sliced olives

½ cup crumbled feta cheese

Fresh dill, for garnish


1. In a small bowl, combine yogurt, garlic, dill, lemon juice and salt.  Set aside.  Spread hummus onto 12-inch platter.  Layer yogurt mixture over hummus.  Top with cucumbers, tomatoes, olives and feta cheese.  Garnish with dill.  Serve with whole grain chips.

Nutrition per serving: 25 calories, 1.5 g fat, 0 g saturated fat, 0 mg cholesterol, 70 mg sodium, 2 g carbohydrate (0 g fiber, 1 g sugars), 1 g protein.