Alice RD
You’ve got your Alma Mater’s flag flying from your front porch and the gang is coming over for Saturday’s big football game, so now’s the time to think about your game day spread.
Why not change it up a bit and try some delicious new dishes that also run up a big cancer-fighting score? Chances are, at least some of your guests are trying to lose weight or eat healthier. With AICR’s roster of tested and easy recipes, you’ll be able to prepare foods that will help your friends and family stay a healthy weight and stave off chronic diseases like diabetes, heart disease and cancer.
The Main Course: Halftime Show
Tandoori Chicken Skewers with Mint Raita
You’ll forget all about wings or chicken fingers with these gently-spiced chicken skewers. This is a great dish because you can get the chicken marinating the night before, so when show time begins, you can cook these quickly and serve piping hot. Marinating the chicken helps reduce the number of potential cancer causing substances that can form during grilling. The turmeric in curry powder contains curcumin, a compound that is being studied for its role in cancer prevention.
Tandoori Chicken Skewers with Mint Raita
- 1 cup fat-free plain Greek yogurt, divided
- 1/3 cup reduced fat coconut milk, divided
- 2 tsp. curry powder, mild or hot
- 1-2 finely chopped garlic cloves
- 3/4 tsp. sea salt, divided
- 1 Tbsp. canola oil
- 1 lb. skinless and boneless chicken breast
- 2 Tbsp. finely chopped red onion
- 2 Tbsp. chopped fresh mint
- 1 tsp. fresh lime juice
- 12 (8-inch) bamboo skewers
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Makes 4 servings for main course, snack for 6 or 12 people
Per serving: 121 calories, 7 g total fat (3 g saturated fat), 7 g carbohydrate,
8 g protein, 0 g dietary fiber, 297 mg sodium.
Here are more game day ideas:
Starters: Get ready for kick-off
This comforting warm, homemade soup made with seasonal foods is packed with flavor and is a great start to any game day buffet. Winter squash, like acorn, is a good source of vitamin C and fiber, and it’s rich in health promoting carotenoids.
Warm Mole Bean Dip with whole wheat pita bread (warmed or toasted)
You’ll score big with this dip based on traditional mole foods, like chocolate and peppers.
Baked Pasta with Butternut Squash
This sweet-savory one-pot meal earns you points for a delicious, healthy twist on pasta casseroles. Whole grain pasta is a high fiber food and AICRs expert report and continuous update project found that foods containing fiber lower risk for colorectal cancer.
The Post-Game Wrap Up
These moist chocolaty brownie bites are a favorite here at AICR. If you don’t tell, no one will know you put black beans in their dessert.
For more great game day food check out our recipes for Spicy sweet potato fries and Kickin’ kale chips.
What are you serving for the big game?
