Hannibal Regional Blog


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super bowl party recipesFresh Fruit Salsa with Cinnamon Chips
Serves 8
All you need:
2 kiwis, peeled and diced
1 Golden Delicious apple, diced
1 package (8 oz.) fresh raspberries
1 pint fresh strawberries, hulled and quartered
3 tbsp strawberry preserves
10 (6- inch) whole wheat tortillas
1/2 cup cinnamon sugar (1/2 cup sugar + 1 tbsp. cinnamon)
All you do:
1. In a large bowl, combine kiwi, apple, raspberries, strawberries and strawberry preserves. Cover and chill.
2. Preheat oven to 350 degrees.
3. Coat one side of each tortilla with butter spray. Cut into wedges with kitchen scissors and arrange in a single layer on baking sheets.
4. Sprinkle wedges with cinnamon sugar. Spray again with cooking spray.
5. Bake 8-12 minutes or until crispy. Remove from oven and cool.
6. Serve with chilled fruit mixture.
Source: Hy-Vee Test Kitchen
Nutrition Facts per serving:
240 calories, 52 g carbohydrate, 0 mg cholesterol, 6 g dietary fiber, 3 g fat, 4 g protein, 190 mg sodium, 23 g sugar, 2% vitamin A 70% vitamin C 8% calcium 10% iron

Bean Dip
Serving size: ¼ cup
All you need:
1 cup traditional hummus
1 cup salsa
1/2 cup canned black soybeans
All you do:
1. Mix hummus, salsa and soybeans in a glass bowl and heat in the microwave for 1 minute.
2. Stir and serve with baked tortilla chips
Nutrition Facts per serving:
60 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 190 mg sodium, 6 g carbohydrates, 2 g fiber, 1 g sugar, 3 g protein, 2% vitamin A, 4% vitamin C, 2% calcium, 4% iron
Source: Stacy Mitchell, R.D., L.D.

Ranch Veggie Dip
All you need:
1 box Silken Tofu (must be soft/silken)
1 package Ranch dressing mix
¼ cup light sour cream
All you do:
1. Put all ingredients in a blender and mix well.
2. Refrigerate for one hour before serving.

Hot Pizza Dip
Serving size: 4 tablespoons
All you need:
6 ounces reduced-fat cream cheese
1/2 cup light sour cream
1 teaspoon oregano
1/2 cup pizza sauce
1 cup shredded low-moisture, part-skim Mozzarella cheese
1/4 cup diced red peppers
1/4 cup sliced green onions
1/2 cup grated Parmesan cheese
Whole wheat breadsticks or crackers
All you do:
1. Preheat oven to 350 degrees.
2. Combine cream cheese, sour cream and oregano in bowl. Stir until smooth.
3. Spread cream cheese mixture evenly into a 9-inch pie plate or quiche pan.
4. Top with pizza sauce, Mozzarella cheese, peppers and onions. Sprinkle with Parmesan cheese.
5. Bake for 10 minutes or until cheese is melted. Serve with whole wheat breadsticks or crackers.
Nutrition Facts per serving:
110 calories, 6 g fat, 4 g saturated fat, 20 mg cholesterol, 300 mg sodium, 7 g protein, 5 g carbohydrate, <1 g fiber
Source: www.3aday.org


Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional