Amped Up: Mayo's healthy tailgating recipes

Wellness Executive Chef Jen Welper of Mayo Clinic Healthy Living Program demonstrates a delicious menu of healthy Super Bowl snacks.

GOLDEN VALLEY, Minn. - Healthy Super Bowl snacks can be easy, delicious, and crowd pleasers.

Wellness Executive Chef Jen Welper of Mayo Clinic Healthy Living Program demonstrates a delicious menu of Super Bowl snacks, complete with easy step-by-step recipes that anyone can prepare.

Learn more about healthy living and preparing a menu of healthful foods at Mayo Clinic Healthy Living Program. Wellness Executive Chef Jen Welper leads cooking classes and plans individualized nutritional programs for guests of the Healthy Living Program, a wellness destination that is unlike any other. The Healthy Living Program is a transformative immersion at a world-class facility that is open to all and designed by the leading experts in health, medicine and wellness. The results are life-changing.

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Zucchini Nachos


1 cup panko

½ teaspoon salt

½ teaspoon cumin

½ teaspoon garlic powder

½ teaspoon onion powder

1 egg

2 each zucchini

1 ½ cups black beans

9 ounces ground turkey breast

¾ cup cooked quinoa

1 tablespoon paprika

1 tablespoon cumin

¾ teaspoon garlic powder

¾ teaspoon onion powder

½ teaspoon salt

½ teaspoon chili powder

½ teaspoon oregano

½ teaspoon cayenne powder

4 ounces of sharp cheddar cheese

Directions: Cut zucchini into 2 inch stubs, then slice stubs into about 4 slices, and set aside. In medium bowl mix panko along with spices; salt, cumin, garlic powder, onion powder. In other bowl place whisked egg, dip zucchini slices into egg then dip zucchini into panko mixture. Place on greased pan and bake at 450 for about 10-15 minutes.

In preheated sauté pan cook ground turkey breast, seasonings, water, black beans, and quinoa.

Place zucchini chips on plater, then sprinkle turkey black bean mix over the top, top with sharp cheddar cheese, and a fresh pico de gallo.

Cilantro Lime Dressing


2 limes

½ cup cilantro

2 cups 1% cottage cheese

¼ cup olive oil

½ teaspoon salt

½ teaspoon granulated sugar

¼ teaspoon ground black pepper

1 clove garlic


1. Cut the limes and squeeze the juice into a food processor. Roughly chop the cilantro and add to the food processor.

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2. Add remaining ingredients to the food processor. Blend until the mixture is smooth.

Chef's Note:

This dressing is also great drizzled over tacos, burritos, quesadillas, and even fajitas.

Fresh dairy can be kept in the refrigerator for 7 to 14 days.

Boneless Chicken Tenders


4 each Boneless, skinless chicken breasts (4oz. raw each)

1 egg Egg

1 cup Panko

½ tsp Salt

1 tsp Garlic powder

1 tsp Onion powder

1/2 tsp White pepper

1 can Spray oil

1 cup Buffalo sauce or favorite wing sauce.


Preheat oven to 450°F

Remove all visible fat from chicken and cut each breast into four strips.

In separate bowl place whisked egg.

Combine the dry ingredients in another bowl.

Grease a baking sheet well with spray oil.

Toss chicken in wet mix.

Then toss cut chicken in seasoned panko mixture to coat.

Shake off excess panko and lay chicken breasts out on the cookie sheet.

Lightly spray oil the chicken.

Bake for 10-15 minutes or until just firm to the touch.

In sauté pan, heat up sauce and then toss chicken tenders in sauce and serve with a lower calorie dressing!

Note: Chicken is fully cooked at 165 degrees.

Broccoli Macaroni Bites


2 cups Uncooked macaroni

4 cups Broccoli, chopped into small florets

8 ounces Sharp cheddar cheese

8 ounces Pepper Jack cheese

1 teaspoon Kosher salt


3/4 cup Panko

½ cup Grated parmesan

½ teaspoon Garlic powder

¼ teaspoon Kosher salt

1 each Egg


Preheat oven to 425 degrees.

Cook pasta until done, and then drain. In large bowl, add drained pasta and mix in shredded cheeses, and salt. Then in two spate small bowls add the breading to one bowl and the egg into another bowl, and set aside.

Pre-grease a baking sheet with pan spray or canola oil.

Start to shape macaroni bites into ¼ cup size balls, press a little firmly to assure they stick.

Then toss macaroni ball into egg mixture and then into panko mixture.

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Place on baking sheet and bake in oven for about 15 minutes, and serve hot!

Serving size: 1 macaroni bite

104 calories

5 fat grams