Culinary Arts Department

Antonio Anaya Villa

Lupe Martinez Nateras

Manuel DeAnda

YChef Coaches

2012

Y-Chef Super Bowl

Pre-Game - Warm Up - 4:30—My Plate Presentation – Exercise -

Kick - Off 4:45—Preparation of Healthy Snacks

Southwestern Layered Dip

Chile Con Queso

Potato and Spinach Balls

Oven Fried Zucchini Sticks

Oven Fried Sweet Potato Sticks

Creamy Garlic Ranch Dip

Baked Chile and Lime Chips

Swirled Cheesecake Brownies

Half Time Show - 5:45—YChef Super Bowl Activities

Post-Game - Party 6:30— Game Day Buffet

Preparation

1. Preheat oven to 350° F. Coat a 7-by-11-inch brownie pan or baking pan with cook-

ing spray.

2. To prepare topping: Place cream cheese in a small mixing bowl and beat with an

electric mixer until smooth and creamy. Add sugar and beat until smooth. Add egg, flour, yogurt and vanilla; beat until well blended.

3. To prepare brownie layer: Whisk whole-wheat flour, cocoa and salt in a bowl.

Place egg, egg whites and brown sugar in a large bowl and beat with the electric mixer on medium speed until smooth. Add oil, coffee (or tea) and vanilla; beat until well blended. Add the dry ingredients and beat on low speed just until well blended, stopping once to scrape down the sides.

4. Scrape about half of the brownie batter into the prepared pan. Slowly pour the

topping evenly on top. Drop the remaining brownie batter in large dollops over the topping. Draw the tip of a sharp knife or skewer through the two batters to create a swirled effect.

Bake the brownies until the top is just firm to the touch, about 20 minutes. Let cool completely in the pan on a wire rack. Coat a knife with cooking spray and cut into 24 bars.

Nutrition

Per bar : 105 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 21 mg Cholesterol; 16 g Carbohy-drates; 2 g Protein; 1 g Fiber; 54 mg Sodium; 45 mg Potassium

Tips & Notes

Make Ahead Tip: The brownies will keep, covered, in the refrigerator for up to 2 days. (Alternatively, bake brownies in an 8 1/2-by-12 1/2 -inch foil pan, wrap well and store in the freezer for up to 3 months.) Bring to room temperature and cut into bars shortly before serving.

Ingredient Note: Dried egg whites are convenient in recipes like this one because you don't have to figure out what to do with 4 egg yolks. Look for powdered brands like Just Whites in the baking aisle or natural-foods section or fresh pas-teurized whites in the dairy case of most supermarkets.

Made with whole-wheat flour, these decadent-tasting brownies have a beautiful marbled cheesecake topping. Cutting them into bite-size pieces helps to keep the calorie count in check.

24 bars | Active Time: 25 minutes | Total Time: 2 hours (including cooling time)

Ingredients

Cheesecake topping

4 ounces reduced-fat cream cheese, (Neufchatel)

1/4 cup sugar

1 large egg

1 tablespoon all-purpose flour

1 tablespoon nonfat plain yogurt

1/2 teaspoon vanilla extract

Brownie layer

2/3 cup whole-wheat pastry flour

1/2 cup unsweetened cocoa powder

1/4 teaspoon salt

1 large egg

2 large egg whites, or 4 teaspoons dried egg whites (see Ingredient note), reconstituted according to package directions

1 1/4 cups packed light brown sugar

1/4 cup canola oil

1/4 cup strong (or prepared instant) coffee, or black tea

2 teaspoons vanilla extract

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Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.

12 servings, about 1/2 cup each | Active Time: 20 minutes | Total Time: 20 minutes Ingredients

1 16-ounce can nonfat refried beans, preferably “spicy”

1 15-ounce can black beans, rinsed

4 scallions, sliced

1/2 cup prepared salsa

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/4 cup pickled jalapeño slices, chopped

1 cup shredded Monterey Jack, or Cheddar cheese

1/2 cup reduced-fat sour cream

1 1/2 cups chopped romaine lettuce

1 medium tomato, chopped

1 medium avocado, chopped

1/4 cup canned sliced black olives, (optional) Preparation

1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and

jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.

2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5

minutes. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Nutrition Per serving : 146 Calories; 7 g Fat; 3 g Sat; 3 g Mono; 12 mg Cholesterol; 15 g Carbohy-drates; 7 g Protein; 5 g Fiber; 288 mg Sodium; 164 mg Potassium Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

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Ingredients

2 lbs sweet potatoes

1 teaspoon chili powder

1 teaspoon dried thyme

1 teaspoon salt

1/2 teaspoon ground cumin

1/2 teaspoon ground cinnamon

2 tablespoons canola oil

Directions 1. Preheat oven to 450 degrees. Coat jellyroll pan with cooking

spray.

2. Cut potatoes in half, lengthwise. Place each potato half, cut-

side down, on cutting board; cut into 1-inch thick wedges.

3. Combine chili powder, thyme, salt, cumin, and cinnamon.

4. In a separate bowl, toss together potatoes, oil and spice

mixture until well-coated. Arrange on pan in a single layer. Roast until potatoes are tender and browned, 20-25 minutes.

Nutrition Facts Serving Size: 1 (158 g) Servings Per Recipe: 6 Amount Per Serving Calories 174.5

Calories from Fat 43 - 25%

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Our oven-baked zucchini sticks taste every bit as good as their deep-fried brethren with only a fraction of the fat and calories. Serve with a side of your favorite marinara sauce for dipping.

4 servings | Active Time: 20 minutes | Total Time: 40 minutes

Ingredients

Canola or olive oil cooking spray

1/2 cup whole-wheat flour

1/2 cup all-purpose flour

2 tablespoons cornmeal

1 teaspoon salt

1/2 teaspoon freshly ground pep- per

1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks

2 large egg whites, lightly beaten

Preparation

1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.

2. Combine flours, cornmeal, salt and pepper in a large sealable plastic

bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cook-ing spray.

Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

Nutrition

Per serving : 127 Calories; 2 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 23 g Carbohydrates; 7 g Protein; 4 g Fiber; 427 mg Sodium; 524 mg Potassi-um

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Our healthier version of chile con queso will have ooey-gooey-cheese lovers celebrating. Now you can enjoy this Tex-Mex dip without all the fat and calories. We replaced some of the cheese with a low-fat white sauce and used sharp Cheddar. Our version cuts the calories in half and reduces total fat and saturated fat by nearly 60 percent.

4 cups | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

•2 teaspoons extra-virgin olive oil

•1 medium onion, chopped

•2 cloves garlic, minced

•2 cups low-fat milk, divided

•3 tablespoons cornstarch

•1 3/4 cups shredded sharp Cheddar, preferably orange

•1 10-ounce can Rotel, drained, or 1 1/4 cups drained petite-diced tomatoes• Choose original or mild, depending on your spice preference. •2 tablespoons lime juice

•1 teaspoon salt

•1 teaspoon chili powder

•Cayenne pepper, to taste (optional)

•1/4 cup sliced scallions

•2 tablespoons chopped fresh cilantro

Preparation

1. Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, 4 to 5 minutes. Add 1 cup milk and bring to a simmer.

2. Meanwhile, whisk the remaining 1/2 cup milk and cornstarch in a small bowl. Add to the pan and cook, stirring vigorously, until bubbling and thickened, 1 to 2 minutes. Reduce heat to low, add cheese and cook, stirring, until melted. Stir in drained tomatoes, lime juice, salt, chili powder and cayenne (if using). Serve warm, garnished with scallions and cilantro.

Nutrition

Per 1/4-cup serving : 84 Calories; 5 g Fat; 3 g Sat; 2 g Mono; 14 mg Cholesterol; 5 g Carbohy-drates; 4 g Protein; 0 g Fiber; 307 mg Sodium; 36 mg Potassium

Make Ahead Tip: Cover and refrigerate for up to 3 days. Slowly reheat on the stove over medium heat or on Medium in the microwave.

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Instructions

Chop the potatoes in big chunks and boil until done but very firm (about 6

minutes). Add some salt to the water if you want. You can use frozen spinach,

no problem with that. Just make sure to get all the water out before cooking.

Chop the Spinach. Cook it in a pan with the chopped garlic and water for 3 or 4

minutes until it's soft.

Chop the herbs, like shown in the pic. You don't have to use fresh, I just hap-

pen to have a mini garden of herbs. You can definitely use dried.

Mix everything in a bowl, (including the nutritional yeast if you have it on

hand, if not don't worry) and let it rest until it's cool enough for you to touch it

without burning your hands. It should look like pictures 3 and 4 below.

Then proceed to make small balls (like meatballs).

Bake for 15 minutes at 450 degrees. Make sure you put some cooking spray in

your baking dish so they don't stick.

Ingredients 3 big Potatoes (any kind you like) 2 or 3 cups of Spinach fresh or frozen (or any other leafy green) 3 cloves of Garlic 1 tbsp chopped fresh Basil or 1 tsp dried Basil 2 tbsp Chives 2 tbsp chopped fresh Parsley or 2 tsp dried parsley 1/2 tsp Cumin 3 tbsp Water

One of the best things about this dish is that it's fat free. You can fry these, but

they taste better when baked. I know, very surprising!

These balls are nutritious and tasty! They are firm and crispy outside, but creamy

inside.

You can substitute the Spinach, for Kale or any other leafy green you have in hand.

Also, you can use sweet potato instead of regular white potato. But when using

sweet potato, you have to add one tablespoon of oil and 2 tbsp of flour or the

consistency will be mushy when baked.

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About 1 cup | Active Time: 5 minutes | Total Time: 5 minutes

Ingredients

1/2 cup buttermilk

1/4 cup reduced-fat mayonnaise

1 1/2 tablespoons lemon juice

2 tablespoons freshly grated Parmesan cheese

2 teaspoons reduced-sodium soy sauce

1 clove garlic, minced

1/8 teaspoon salt Freshly ground pepper, to taste

Preparation

Combine buttermilk, mayonnaise, lemon juice, Parmesan, soy sauce, garlic, salt and pepper in a blender; blend until smooth.

Nutrition

Per tablespoon : 16 Calories; 1 g Fat; 0 g Sat; 0 g Mono; 1 mg Cholester-ol; 1 g Carbohydrates; 1 g Protein; 0 g Fiber; 89 mg Sodium; 5 mg Potas-sium

Exchanges: Free Food

Tips & Notes