Super Bowl ads (and memes) are already circulating the web, and many USC students are already planning Super Bowl parties. However, the most important part of that planning, the food, can also be the most expensive. Sporting events also tend to be the weekend reason most of us veer away from the healthy diets we usually follow (or at least try to). But throwing an amazing watch party doesn’t have to mean breaking your wallet, or your waistband!
This past Wednesday Melissa Reid, MS RDN, held a cooking class at the Gamecock Pantry. Melissa educated (and fed) a few of us gamecocks with some amazing “Souper” Bowl recipes that are both cost effective and healthy. Most of the ingredients for these recipes can be found in the Gamecock Pantry, where students can get 10 FREE items each week!
Melissa started us off with a crazy-simple tomato soup:
Yield: 1 cup serving
INGREDIENTS:
¾ cup tomato-based pasta sauce
¼ cup chicken broth
DIRECTIONS
1. Combine all ingredients in microwave-safe bowl or mug.
2. Microwave on HIGH for 40 seconds or until heated through
3. Serve, if desired, with shredded cheddar cheese, chopped cooked vegetables, or crackers
NUTRITION FACTS
1 cup serving
Calories: 93 kcal
Carbohydrates: 14g
Total Fat: 3g
Protein: 3g
Sodium: 100mg
Fiber: 3g
Next, we made these super healthy AND delicious no-meat quesadillas:
Yield: 4 servings
INGREDIENTS
1 can (15 oz) black beans, rinsed
and drained
1 can diced tomatoes, drained
1 can corn, drained
2 cups low-fat cheese
2 whole-wheat tortillas
DIRECTIONS
1. Mix black beans, diced tomatoes, cheese, and corn together
2. Place mixture in between 2 tortillas
3. Microwave each tortilla 1 minute or until heated through
4. Serve with salad or fruit
NUTRITION FACTS
1 serving
Calories: 356kcal
Carbohydrates: 53g
Total Fat: 6g
Protein: 27g
Sodium: 785mg
Fiber: 11g
And finally, this flavorful Black Bean Soup that’s got just enough spice to warm up your guests on a cold February football night:
Yield: 4 servings
INGREDIENTS
1 can (15 oz) black beans, rinsed and drained
1 ½ cups low sodium chicken broth
¾ cup chunky salsa
½ cup canned corn
Optional: hot pepper sauce, 2 teaspoons lime juice, 1 cup shredded cheddar cheese
DIRECTIONS
1. Combine black beans, chicken broth, salsa, and corn in microwave-safe bowl or mug
2. Cover and microwave on HIGH for 2 minutes or until heated all the way through
3. Pour into 4 serving bowls
4. Top with optional ingredients
5. Serve with whole-wheat tortilla and fruit
NUTRITION FACTS
1 cup serving
Calories: 173kcal
Carbohydrates: 31g
Total Fat: 1g
Protein: 11g
Sodium: 542mg
Fiber: 7g
These delicious recipes are simple and inexpensive to make, perfect for that college student budget! Sign up on the health and wellness webpage for a series of cooking classes held by Melissa at Maxcy College this semester for more nutritious and affordable recipes like these!