Smart Gameday Recipes

From Dr. Gourmet

Reduce the risk of heartburn with TUMS and with smart recipes like these from Timothy S. Harlan, M.D. (aka "Dr. Gourmet"). Dr. Gourmet offers up his heartburn free recipes for delicious dishes to be used during the Big Game.

Artichoke and Spinach Dip

I have tried this dip at a few chain restaurants and have tasted a number of versions at parties. The problem that I have is that it is always made with too much mayonnaise. This gives those recipes a greasy feel and the flavor is overly sweet.

For folks with acid reflux, those recipes are going to contain far too much fat and it's possible that the greasiness might provoke heartburn. Using the reduced fat cream cheese along with the naturally low fat mozzarella gives this recipe a rich creaminess with a lot less fat.

---

Recipe

Servings: 16
Serving Size: About 1/4 cup

This recipe can easily be multiplied by 2 or 3 and makes great leftovers.

Reheat gently.

2-15 ounce cans	artichoke hearts(packed in water)
2-10 ounce package	frozen spinach(thawed)
1/2 cup	fat free mayonnaise
2 1/2 ounces	mozzarella cheese(grated)
1 ounce	reduced fat cream cheese
1/4 tsp salt
1/8 tsp ground nutmeg

After the spinach has thawed drain well, pressing the liquid out through a sieve into a bowl (you will use some of this liquid in the dip).

Drain the artichoke hearts and place in a food processor. Process for about 5 seconds. Add the spinach, mayonnaise, mozzarella, cream cheese, salt and nutmeg.
Process until almost smooth.

When ready to serve place the dip in a glass dish. Put the dish in the microwave and heat in 30 second intervals stirring well in between each 30 second interval. The dip should be hot enough to let the cheese melt and add to the creaminess of the dip but not too hot or you will overcook the spinach.

---

Nutrition Facts

Serving Size: 1/4 cup
Servings: 16

Calories: 41
Calories from Fat: 15

Amount Per Serving	%Daily Value
Total Fat 2g	3%
Saturated Fat 1g	4%
Trans Fat 0g
Monounsaturated Fat 0g
Cholesterol 4mg	1%
Sodium 201mg	8%
Total Carbohydrates 5g	2%
Dietary Fiber 2g	8%
Sugars 1g
Protein 3g

Vitamin A 65%		Vitamin C 3%
Calcium 8%		Iron 4%
Vitamin K 160mcg		Potassium 149mg
Magnesium 30mg

Ginger Chicken Satay with Peanut Sauce

I love this spin on chicken satay with the ginger. It gives it a fresh, light flavor. The peanut sauce with the addition of cilantro is rich but soft and light enough for those with acid reflux. Compare this to a single Buffalo chicken wing at 50% more calories and up to 4 times the amount of fat.

---

Recipe

Servings: 36
Serving Size: 1 1/2 ounces chicken

This recipe can easily be multiplied and makes great leftovers.

6 Tbsp		fresh ginger(peeled and finely minced)
6 tsp		sesame oil
3 lbs		chicken breast(cut into 2 ounce strips)
1/2 cup		peanut butter
3/4 cup		no salt added chicken stock
1 tsp		low sodium soy sauce
1/4 tsp		salt
1/2 cup		cilantro leaves
		spray oil

Place the chicken strips on skewers.

Combine the minced ginger, sesame oil and chicken together in a large zipper bag. Marinate for at least 4 hours (overnight is best).

While he chicken is marinating place the peanut butter, chicken stock, salt and cilantro in a blender. Puree until smooth. Chill.

When ready to cook place a large grill pan or skillet over high heat. When the pan is hot reduce the heat to medium high and spray with oil.

Place the marinated chicken on the grill pan and cook for about 5 minutes. Turn and cook another 7 to 12 minutes. Serve with peanut sauce.

---

Nutrition Facts

Serving Size: 1 1/2 ounce chicken satay with sauce
Servings: 36

Calories: 70
Calories from Fat: 26

Amount Per Serving	%Daily Value
Total Fat 3g	5%
Saturated Fat 1g	4%
Trans Fat 1g	3%
Monounsaturated Fat 1g
Cholesterol 22mg	7%
Sodium 48mg	2%
Total Carbohydrates 1g	0%
Dietary Fiber 0g	1%
Sugars 0g
Protein 10g

Vitamin A 0%		Vitamin C 1%
Calcium 1%		Iron 2%
Vitamin K 1mcg		Potassium 128mg
Magnesium 17mg