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January 30, 2015 | 3 minute read

Superbowl Chicken Wings, A Healthy Makeover

It’s that time of the year again… we’re just days away from the big game! I love the excitement, rivalry and game-day food that comes with Super Bowl Sunday. Some of the most popular edibles are chicken wings, pizza, chips and dips. While they may be tasty, these foods are also loaded with saturated fat and salt while lacking in nutrition. 26373410_s

If you’re hosting this year, try making something new that is just as delicious and cancer-protective: chicken skewers with a zesty peanut dipping sauce. This recipe is a definite crowd pleaser – something that can help ease the competition-driven tension.

Using all white-meat chicken tenders on a grill keeps the fat content low and the portion size right. By marinating the chicken ahead of time, you will infuse flavor into the meat while also reducing the formation of cancer-causing substances caused by grilling.

Chicken Skewers


– 2/3 cup low sodium chicken broth

– 1/3 cup lite coconut milk

– 2 Tablespoon reduced sodium soy sauce

– 1 Tablespoon ginger, minced

– 1 garlic clove, minced

– 2 teaspoon brown sugar

– 1 teaspoon lime juice

– Optional dash of cayenne pepper (depending on heat preference)

– 1 pound boneless, skinless chicken tenders

– Green onions, coarsely chopped (for garnish)

Combine first 8 ingredients. Add chicken tenders (to coat), cover and refrigerate for an hour. Soak wood skewers in water for at least 15 minutes before grilling. Thread 1 chicken tender on each skewer and discard the extra marinade. Cook the chicken on a grill or nonstick pan (coat with cooking spray) over medium-high heat for about 3 minutes per side, until fully cooked through.

Serve with peanut dipping sauce and garnish with green onions.

Peanut Dipping Sauce


⁃ ½ cup natural peanut butter

⁃    2 Tbsp reduced sodium soy sauce

⁃    ¼ cup low sodium chicken broth

⁃    1 Tbsp brown sugar

⁃    1 Tbsp ginger, minced

⁃    2 cloves garlic, minced

⁃    1 Tbsp lime juice

⁃    Crushed red pepper flakes (to taste)

Combine all ingredients in a food processor and mix until smooth. Serve immediately with chicken skewers, or make a day ahead of time and store in the refrigerator.

Makes 6 servings (about 2 thin-sized chicken skewers with 2 Tablespoons dipping sauce)

Per serving: 255 calories, 11 g total fat (2 g saturated fat), 17 g carbohydrate,

21 g protein, 2 g dietary fiber, 476 mg sodium.

I like to serve these chicken skewers alongside a colorful raw veggie tray. Try carrot sticks, celery, cauliflower and bell peppers for a refreshing, nutritious platter.

Tip: for an additional creamy dip to serve with your veggies, try combining nonfat plain Greek yogurt with minced green onions, garlic, lemon juice and dill.

With the dips made ahead of time and your chicken skewers ready to grill, you’ll be all set to watch the New England Patriots and Seattle Seahawks fight for the championship Super Bowl title. Whether you’re invested in the game, the commercials, or just there to hang out with friends, you will feel great about the food you’re serving.

What’s your favorite healthy twist on game day food?

Sonja Goedkoop, MSPH, RD, is a clinical dietitian at the Massachusetts General Hospital Weight Center. She has a passion for promoting a healthy lifestyle and reducing obesity through improved nutrition and physical activity. You can follow her @SonjaGoedkoopRD on twitter.

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