Seen on Sunday morning: February 3rd, 2008

February 3, 2008 8:30:25 AM PST

Taking the pig out of the pigskin. While you're getting ready to cook up all that super bowl food, we're joined by an expert with some tips for a healthy super bowl party. With us this morning is Jason Carpenter, the men's editor on

1. Layered Mexican Bean Dip

Chips and dip?it doesn't get more basic than that. Baked potato or baked tortilla chips are obviously the healthier choice, but dips are the real killer. Instead of high-calorie cream-based dips, go for salsa, hummus, or even make your own Layered Mexican Bean dip with substituted fat free sour cream, fat free cheddar and topped with diced peppers tomatoes and olives.

This dip is made healthier by:
1) Fat-free versions of canned refried beans, cheese and sour cream
2) Chopping up a high fat ingredient - olives - so you get a lot of flavor while using a lesser amount

Servings: 16
Preparation Time: 18 min
Cooking Time: 0 min
Level of Difficulty: Easy

Always a hit at parties, this dip is also great topped with diced bell peppers and shredded lettuce. Add jalapeno slices for extra heat.


  • 16 oz fat-free canned refried beans
  • 3 medium avocado, Hass, finely mashed
  • 1/4 tsp table salt
  • 1 tsp fresh lemon juice
  • 1 cup fat-free sour cream
  • 2 Tbsp Old El Paso Fajita Seasoning Mix, or other brand
  • 1/2 cup shredded fat-free cheddar cheese
  • 1 small tomato(es), chopped
  • 2 medium scallion(s), sliced
  • 10 medium olive(s), black, sliced or chopped
  • 2 Tbsp cilantro, fresh, chopped


  • Spread beans evenly over bottom of a 9- X 13-inch glass baking dish or a medium-size glass bowl.
  • In a small bowl, combine avocado, salt and lemon juice. Spread avocado mixture over beans; top with sour cream.
  • Sprinkle fajita seasoning over sour cream layer. Next, layer remaining ingredients on top in order listed.
  • Serve immediately with jicama slices and other fresh vegetables for dipping, or chill until ready to use. Yields about 1/4 cup of dip per serving.

    © 2008 Weight Watchers International, Inc.© 2008, Inc. All rights reserved.
    WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by, Inc.

    2. Potato Skins

    Potato skins are also always a crowd pleaser. Here are two favorites that everyone will love:

    Cajun-Style Potato Skins

    These skins are made healthier with:
    1) skinless chicken breast
    2) reduced-fat cheese - that's shredded so you can sprinkle a lot on but still use less than if the cheese were sliced or cubed

    Servings: 4
    Preparation Time: 15 min
    Cooking Time: 8 min
    Level of Difficulty: Easy

    Cook a batch of these hot and spicy skins for your next sports party. They'll be gone in seconds.


  • 1 sprays cooking spray
  • 2 large potato(es), baked, cooled completely and cut in half lengthwise*
  • 1/4 cup barbecue sauce, smoky
  • 1/8 tsp hot pepper sauce
  • 3/4 cup cooked chicken breast, finely chopped
  • 1/4 cup Kraft Low-Moisture, Part-Skim Shredded Mozzarella, or other brand
  • 1/2 tsp parsley, fresh, chopped


    Preheat oven to 425ºF. Coat a baking sheet with cooking spray. Scoop half of potato flesh out of each potato half. (Reserve potato flesh for soup or mashed potatoes, if desired). Combine barbecue sauce and hot pepper sauce in a cup; spoon over potato wedges. Next, fill each potato half with 3 tablespoons of chicken; sprinkle each with 1 tablespoon of cheese. Carefully place potato skins on prepared baking sheet. Bake until cheese melts and potatoes are hot, about 8 minutes. Sprinkle with parsley and serve. Yields 1 potato half per serving. Notes

  • *Make sure the potatoes are cooled completely before slicing and scooping out the flesh or you may have a hard time forming the skins. To add a little heat, substitute 1/4 cup of hot and spicy ketchup for the combination of smoky barbecue sauce and hot red pepper sauce.

    Pepperoni Pizza Potato Skins

    This is lightened up by using:
    1) Part-skim mozzarella cheese
    2) Chopping up a small amount of regular pepperoni so you can use less of a high calorie, high fat ingredient

    Servings: 4
    Preparation Time: 5 min
    Cooking Time: 8 min
    Level of Difficulty: Easy

    Our potato skins are like a baked, stuffed potato but with a crispier outside. Toss on some chopped spinach or broccoli if desired, and serve them up hot.


  • 1 sprays cooking spray
  • 2 large potato(es), baked, cooled completely, quartered lengthwise*
  • 1/3 cup pizza sauce
  • 2 oz pepperoni, finely chopped
  • 1/3 cup part-skim mozzarella cheese, shredded
  • 1/8 tsp dried oregano, red pepper flakes or garlic, or to taste


  • Preheat oven to 425ºF. Coat a baking sheet with cooking spray.
  • Slice top half or two thirds of potato flesh off each potato quarter. (Reserve potato flesh for soup or mashed potatoes, if desired). Spoon about 2 teaspoons of pizza sauce over each potato wedge; sprinkle wedges with pepperoni and then with cheese.
  • Carefully place potato skins on prepared baking sheet. Bake until cheese melts and potatoes are hot, about 6 to 8 minutes. Season to taste with oregano, red pepper flakes or garlic. Yields 2 potato skins per serving. Notes
  • *Make sure the potatoes are cooled completely before slicing and scooping out the flesh or you may have a hard time forming the skins. Thinly sliced, Italian-style cooked chicken sausage also makes a tasty pizza topping; try it instead of pepperoni (may affect POINTS values).

    3. Beef, Blue Cheese and Spinach Quesadillas

    Everyone loves quesadillas?. As a healthier alternative try the unusual combo of blue cheese and beef layered between whole wheat tortillas - it is sure to be a winner at any Super Bowl party.

    It's made healthier with:
    1) Lean ground beef
    2) Whole wheat tortillas
    3) Choosing a highly flavored cheese so you can use less of a high calorie, high fat ingredient but still impart a lot of taste
    4) Nutrient dense spinach

    Beef, Blue Cheese and Spinach Quesadillas

    Servings: 8
    Preparation Time: 12 min
    Cooking Time: 16 min
    Level of Difficulty: Easy

    Though not traditional, the combination of blue cheese and spicy beef adds fabulous flavor to these quesadillas. They're sure to please your Super Bowl crowd.


  • 1/3 cup cooked lean ground beef
  • 3 Tbsp taco sauce
  • 4 large burrito-size wheat flour tortilla(s)
  • 4 oz blue cheese, crumbled
  • 10 oz chopped frozen spinach, thawed and squeezed dry
  • 1/2 tsp red pepper flakes


  • In a small bowl, stir together beef and taco sauce.
  • Lay two tortillas on a flat surface and divide beef mixture between them. Sprinkle each tortilla with half of cheese, spinach and red pepper flakes; top each with a remaining tortilla.
  • Set a large, heavy nonstick skillet over medium-high heat. Place one quesadilla in skillet and cook until brown spots form on bottom of tortilla, about 3 to 4 minutes; flip and cook until brown spots form again, about 3 to 4 minutes. Remove quesadilla to a large cutting board and cover to keep warm; repeat with remaining quesadilla.
  • Cut each quesadilla into 8 wedges and serve. Yields 2 wedges per serving.

    4. BEER!!!
    Let's be honest - having beer at a Super Bowl party is almost as expected as a halftime show. Light beer is the way to go if this is your beverage of choice, but remember it's only a saving of around 50 calories per bottle so don't fall into the trap of thinking you can guzzle as much as you want!

    The best options include Amstel Light and bottles of Guinness Draft (dark colored ales generally have more flavor, not calories). Check out the cheat sheet at Weight Watchers Online for Men for more beer information.

    For more information, go to


    You're getting your recommendation letters together, taking the SAT... but there are a few more elements you should think about before you enter your college of choice.

    Joining us this morning with some tips is Carolyn Reinach Wolf, the founder of Campus Behavorial Health risk consultants.

    When choosing a college, parents should take into consideration the following:

    Confidentiality: Will the school grant access to your child's grades, campus misconduct reports and other information? Can children sign a release that allows parents to see records?

    Contact information: If weeks have gone by without a call from your child or you hear from friends that she's been having problems or acting strangely, who can you call on campus to check?

    Campus security policies: What's the size of the staff? Do they work closely with off-campus police? If a crime occurs off campus, what are the school's safety procedures? It there a plan of action in the event of a Virginia Tech-style shooting?

    Campus crime statistics: What kinds of crimes normally happen on campus? Are they mostly petty offenses and dorm burglaries? Or is there a high number of sexual assaults and felony cases?

    State and Federal Laws: Parents should also be familiar with state and federal laws about a parent's right to know and campus safety issues, says Wolf.

    Office of Mental Health
    How colleges handle mental health cases could either prevent the next campus massacre or spark the next invasion of privacy lawsuit. Institutions of higher education should create an Office of Mental Health. This office would be overseen by a mental health expert and consist of school administrators, legal counsel and campus security. By serving as a centralized medium to discuss individual cases, not only would this office alleviate the legal and ethical pressures that campus therapists and doctors face, it would create a steady flow of information and an ongoing stream of communication to discuss a wide range of complicated legal and ethical mandates that all employees of a college or university may face.

    For more information, go to


    Nothing can make a super bowl party more complete than a big bowl of chips and dip. Men's fitness magazine just tested a variety of chips and picked the best of the best light chips.

    With us this morning is Tanya Zuckerbrot --- writer for men's fitness magazine and author of the F-factor Diet.

    Easy Guacamole

    2 avocados
    1 medium red onion, minced
    2 plum tomatoes, chopped
    1 clove garlic, minced
    2 tbsp cilantro, chopped
    2 tbsp fresh lime juice
    Salt and pepper, to taste

    To make: Cut avocados in half, remove pit, and scoop from peel. Place avocado into a mixing bowl, and mash to desired consistency. Stir in onion, tomatoes, garlic, and cilantro. Add lime juice, salt, and pepper. Plastic wrap directly onto the surface of the guac (this slows browning), and refrigerate until ready to eat.

    Spinach and ArtichokeDip

    1 tbsp butter
    1 clove garlic, minced
    1 10 oz package thawed, chopped frozen spinach
    1 14 oz can artichoke hearts, chopped
    1 cup fat-free cream cheese
    1 cup fat-free plain yogurt
    1/4 cup grated Parmesan cheese
    alt and pepper, to taste

    To make: Melt the butter in a large saucepan over medium heat. Stir in garlic, spinach, and artichoke hearts. Cook until tender, about five minutes. Mix in cream cheese and yogurt. Add Parmesan, salt, and pepper. Cook until thickened, stirring occasionally, about 10 to 15 minutes.

    Black Bean Dip

    4 cups canned black beans
    1 cup tomatoes, chopped
    ½ cup onions, chopped
    2 cups fat-free plain yogurt
    3 tbsp cumin
    2 tsp chili powder

    To make: Add all ingredients to food processor or blender. Pulse until mixed to desired consistency. Transfer to serving bowl, and cover with plastic wrap. Let chill for 1 to 2 hours before serving.

    21 Days

    Can't get buds used to healthy, low-sodium, sugar-free foods? Give 'em three weeks. That's how long it takes to replace all the taste buds on your tongue (and therefore get used to new flavors).

    No playoff party is complete without a big bowl of chips. we tried all the healthy options and tell you which are really worth devouring.

    Herr's Natural Kettle Cooked Potato Chips

    Calories: 140
    Total Fat: 8 g
    Carbs: 16 g
    Protein: 2 g
    Fiber: 1 g

    Light and airy, these chips were the best of the bunch. And since they're all natural, the only things you'll find inside are potatoes, sea salt, and a dab of cooking oil.

    Sun Chips Garden Salsa

    Calories: 140
    Total Fat: 6 g
    Carbs: 19 g
    Protein: 2 g
    Fiber: 2 g

    Covered in tasty mesquite spices, these zesty chips are good for you too. One cup boasts 18 grams of whole grains per serving, more than a third of what you need daily.

    RITZ Toasted Chips Original

    Calories: 130
    Total Fat: 4.5 g
    Carbs: 21 g
    Protein: 2 g
    Fiber: Less than 1 g

    Although not fried like the regular version, these Ritz chips are still packed with flavor. Imagine a hint of animal-cracker sweetness combined with just the right mix of salty crunch.

    For more information, go to

    -----WHITE WEDDING-----

    We're in the middle of engagement season and while all eyes are going to be on the bride that special day, a white smile will complement the perfect dress.

    Joining us this morning with what works and what doesn't to help brighten your smile is Dr. Jennifer Jablow with Park 56 Dental group.


    1. Floss
    2. Oral health equals Overall health. She wishes her patients realize that their oral health affects their overall health...periodontal disease is linked to increased heart disease, stroke, premature births etc
    3. Use a soft bristle toothbrush - medium and hard bristle toothbrushes do damage!
    4. Regular trips to the visit the dentist

    It's important before you try any whitening treatment to get a good cleaning from your dentist. It makes your teeth more susceptible to the whitening treatments and allows your dentist to check for any damage to your teeth and gums BEFORE treatment


    The game, the food, the friends - all things super bowl, but a house full of trash doesn't have to be a part of it. Joining us this morning with some tips for an eco- friendly party is Amy Palanjian, the Hallmark magazine associate editor.

  • Upgrade plastic forks and knives to modern bamboo "silverware"; it's disposable, yet environmentally friendly
  • Say goodbye to paper napkins. Organic cotton napkins as well as vintage napkins are festive in team colors.
  • Serve organic snacks in reusable, old-fashioned fast-food baskets (team colors) for fewer spills.
  • Store canned and bottled beverages in an ice-filled galvanized bucket for easy kitchen-to-TV hauling and prevent wasting energy as your guests open & close the freezer retrieving ice
  • Try oilcloth as a stain proof (yet party-worthy) table covering. Using green will make the table look like a football field!
  • Forego paper products for Melamine environmentally friendly plates and trays.
  • For those on game day who want the big cup... Recycline's Preserve Tumblers are the environment-friendly alternative to disposable cups. Made from 100% recycled plastic, including recycled yogurt cups! It can be recycled in communities with #5 plastics recycling as well.
  • Let guests know if you've invited other guests in their area, so they could carpool.

    For more information, go to

    -----ESPN ZONE-----

    ESPN Zone's BBQ Pork Ribs & Chicken

    4 Racks Lean Pork Ribs
    1 Breast Chicken Breast
    2 Cups BBQ Sauce
    1 Cup Canola Oil
    1/2 Cup Red Wine Vinegar
    4 Tablespoons Fresh Garlic (Sliced)
    2 Each Fresh Jalapeno (Minced)
    4 Tablespoons Kosher Salt
    1/4 Cup Chili Powder
    1/2 Cup Fresh Cilantro (Chopped)
    1/2 Cup Fresh Parsley (Chopped)

    Combine oil, red wine vinegar, sliced garlic, minced jalapenos, kosher salt, chili powder, chopped cilantro and parsley. Pour half of the wet rub over ribs and turn to coat. Marinate ribs in refrigerator at least 4 hours or up to 24 hours.

    Follow the same marinade recipe used for ribs but cut recipe in half to make marinade for the chicken breast.

    Preheat oven to 325 degrees F. Drain ribs; reserve marinade. Place ribs on rack in a shallow, foil-lined roasting pan. Bake 30 minutes. Turn; brush ribs with the reserved marinade. Bake 30 minutes. Turn ribs over; brush with remaining marinade. Bake 30 minutes.

    Combine remaining marinade with your favorite BBQ Sauce; brush over ribs. Bake 15 minutes and continue to baste every 15 minutes until the ribs are fork tender, browned and crisp. Cut into serving-size pieces.

    While the ribs are cooking, place the chicken breast in a baking pan, skin side up and cover with marinade and bake uncovered at 375 degrees for 30 minutes. Pour your favorite BBQ sauce over chicken and bake 30 minutes longer until the internal temperature is 165 degrees.

    Serve your BBQ Pork Ribs and Chicken with your favorite side dish. The Ribs and Chicken can easily be served over mashed potatoes, French fries or rice. We recommend also including a fresh crisp salad.

    ESPN Zone's Creamy Spinach & Artichoke Dip

    2oz cream cheese
    1/2 cup alfredo sauce
    1/4 tsp onion powder
    1/8 tsp salt
    1/8 tsp pepper
    1/2 tsp roasted garlic
    1/2 tsp worcestershire
    1/2 tsp tabasco
    2 oz spinach
    1oz parmesan cheese
    2oz artichokes

    1) Place softened cream cheese & alfredo in mixing boil & whip until smooth
    2) Add spices, garlic, tabasco, worcestire and whip until well blended
    3) Heat on medium flame until temperature of 165 degrees is reached
    4) Serve hot with tortilla or pita chips