Healthy Hot Wings & Broc Your World Polenta Bake!

It’s football night at our house! Daniel put in his request last week for my healthy version of chicken wings to enjoy while we watched the National Championship game. I happily obliged and made a yummy broccoli bake to go with it! I highly recommend both for upcoming Super Bowl parties!

Dinner is served.

For the “Wings” I usually buy all white meat chicken breast tenders, which are better for dipping and make a great appetizer, especially if served on a skewer. Tonight we just used whole chicken breasts. For the dipping sauces you will want two things.

One: look for a healthier wing sauce (vinegar preferably as the first ingredient) with less than 3 grams of fat and 50 calories per Tbsp (I use Bella). 

Two: Bolthouse Farms Chunky Blue Cheese Yogurt dressing, a MUCH better option than the real deal and literally tastes the same (Daniel’s words, not mine, which makes it true J).

The Broc Your World Polenta Bake is a perfect way to sneak in veggies for those not so keen on greens.

Host a healthier bash this year! Best part… both are SUPER easy to make, so when the game comes on you can crack a beer and watch the game with everyone else! Bon appetite.  

Broc Your World Polenta Bake

Broc Your World Polenta Bake

Ingredients

• 1 cup corn grits/polenta
• 1 large head broccoli (2 cups processed)
• 2 Tbsp Earth Balance Buttery Spread
•  ¼ cup nutritional yeast
•  ½ tsp salt

Optional: Feel free to add any other seasonings if you want to spice it up a bit! We liked it just like this and it paired nicely with the Healthy Hot Wings.

Preparation Instructions

1. Add polenta and 3 cups water to pot, bring to a boil, then reduce to simmer for about 5 minutes, stirring often.
2. Cut broccoli into florets and put in food processor. Pulse until in little bits.
3. Add in the Earth Balance, nutritional yeast and salt. Once mixed, stir in 2 cups broccoli bits.
4. Spread in an 8” round cake pan or 9” square dish.
5. Refrigerate uncovered for at least one hour (can make up to two days ahead and keep in the fridge).
6. Cut into 8 slices if using a round pan. Heat a pan to high heat and sear each polenta slice for 1-2 minutes/side, until slightly browned.
7. Eat hot or cold.

Polenta

Broccoli Bits

Polenta with all the mix ins.

Spread in pan and refrigerate uncovered.

Slice.

Pan sear.

Fuel Facts

Numbers:  90 calories, 6 g protein, 2 g fat, 16 g carbs, 2 g fiber

**Per slice (when sliced into eight pieces)

Ingredient Breakdown:

v Polenta – This low calorie grain will fill you up without filling you out. The yellow color is rich in carotenoids, antioxidants that protect cells against aging and cancer.

v Broccoli – The cruciferous veggie is effective at detoxing the body through the action of its glucosinolate phytonutrients that help activate, neutralize and eliminate unwanted toxins. Broccoli also helps bind bile acids for excretion, which lowers cholesterol levels. Something you may not know is that 100 calories of broccoli houses about 10 grams of protein!

v Earth Balance Buttery Spread – This is a great product to replace the butter in your kitchen. Unlike butter, which is made by churning milk or cream, Earth Balance is made from healthy, non-hydrogenated oils and without artificial ingredients. It is also a vegan product, free of dairy, eggs, and gluten, making it accessible to many people with food allergies.

v Nutritional Yeast – This is a deactivated yeast with a cheesy, creamy flavor. It is found in most natural food bulk aisles in the form of yellow flakes. Nutritional yeast is often fortified with B12, which is often missing in a vegan diet, seeing as B12 is only present in animal products. It is also a good source of protein with ¼ cup providing 6 grams. Use it to enhance the flavor and/or add “cheesiness” to vegan dishes.

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Healthy Hot Wings

Ingredients

• All white meat chicken breast tenders (or breasts)
• Bella’s Wing Sauce (or comparable healthy wing sauce)
• Bolthouse Farms Chunky Blue Cheese Yogurt Dressing

Preparation Instructions

1. Coat raw chicken in wing sauce, skewer (optional) and grill.
2. Use sauces for dipping!

Fuel Facts

Numbers:  175 calories, 27 g protein, 5 g fat, 2 g carbs, 0 g fiber

**For two 2oz chicken skewers with 1 Tbsp each wing sauce and blue cheese dressing for dipping.

Ingredient Breakdown:

v Chicken – Choose all white meat chicken breast, preferably from a responsible source where no antibiotics or growth hormones are used on the animals. Did you know 80% of antibiotics sold in the U.S. are used on animals that we in turn eat? Talk about yuck! I know I don’t want hormones and antibiotics infiltrating my body. Whole Foods is a great place to buy meat and fish, where they guarantee humane treatment of animals and all meat is antibiotic and hormone-free.

v Wing Sauce – This can be a great condiment when chosen wisely. Choose a brand that has vinegar as the first ingredient, has less than 3 grams of fat and 50 calories per Tbsp.

v Bolthouse Farms Chunky Blue Cheese Yogurt Dressing – This is a great alternative to the real deal and tastes ridiculously close to the same. It is made with yogurt, which cuts down on the fat and calories. For more great dressing ideas, check out my Approved Dressing List.