Healthy Holiday Favorties
Cucumber Cups with Whipped Salmon
Ingredients
- 1/2 cup low-fat cottage cheese
- 1 tablespoon nonfat or 1% milk
- 4 scallions, white parts only, sliced
- 4 ounces thinly sliced smoked salmon
- 1/4 cup whipped cream
cheese
- 1 tablespoon fresh lemon juice
- Freshly ground white pepper
- 2 large English cucumbers
- 1 tablespoon chopped fresh chives
Directions
Process the cottage cheese and milk in a food processor
until smooth. Add the scallions, salmon, cream cheese,
lemon juice and a pinch of white pepper and process until smooth and creamy.
Refrigerate at least 1 hour or overnight.
Cut the cucumbers into 3/4-inch-thick rounds, discarding the
ends. Using a small spoon, scoop the seeds and some of the flesh out of each
round to form a small cup.
Fill each cup with about 2 teaspoons of the salmon whip and
sprinkle with the chives. Cover and refrigerate until ready to serve, up to 1
hour.
Per serving (3 pieces): Calories 60; Fat 3 g (Saturated 1 g);
Cholesterol 10 mg; Sodium 190 mg; Carbohydrate 5g; Fiber 1 g; Protein 5 g
Healthy Green Bean Casserole
Ingredients
Directions
Preheat the oven to 375 degrees F. Heat the olive oil in a small
skillet over medium-high heat until very hot but not smoking. Add 1/4 cup
shallots and cook, stirring, until golden brown and crisp,
about 2 minutes. Transfer with a slotted spoon to paper towels to drain.
Repeat with the remaining shallots, cooking 1/4 cup at a time. Reserve the oil
in the skillet.
Place the green beans
in a steamer basket fitted over a pot of boiling water. Cover and steam until
bright green and still crisp, about 3 minutes.
Heat 1 tablespoon of the reserved shallot oil in a large, deep
nonstick skillet over medium-high heat. Add the mushrooms and cook, stirring
occasionally, until the mushroom liquid is evaporated and they begin to brown,
about 12 minutes. Add the garlic and thyme and cook, stirring, 1 minute.
Transfer the mushroom mixture to a bowl.
Whisk
together the milk and flour until the flour is dissolved. Add the mixture to
the skillet and, whisking constantly, bring to a simmer.
Reduce the heat to medium low, whisking occasionally, until thickened, 10 to 15
minutes. Remove the pan from the heat and stir in the green beans, mushroom
mixture, 1/3 cup parmesan cheese, the parsley, nutmeg, 3/4 teaspoon salt and
1/2 teaspoon pepper.
Coat a 2-quart baking dish
with cooking spray. Spoon the green bean mixture into the prepared dish and
sprinkle the top with the crispy shallots and the remaining 2 tablespoons
cheese. Bake until golden on top and bubbling, about 20 minutes.
Healthy Creamed Spinach
Ingredients
- 2 (10-ounce) packages frozen spinach,
thawed
- 2 teaspoons
- 2 small shallots,
finely chopped (about 1/2 cup)
- 4 teaspoons all-purpose
flour
- 1 1/2 cups 1 percent milk
- 1/2 cup low-sodium chicken broth
- 2 tablespoons fat free evaporated milk
- Pinch ground nutmeg
- Salt and freshly ground black pepper
Directions
Squeeze all of the water from the spinach. In a large pan, heat
the oil over a medium heat. Add the shallots and cook, stirring, until
softened, about 2 minutes. Add the flour and cook, stirring, for 30 seconds.
Add the milk and broth and cook, scraping up any bits from the bottom of the
pan. Bring to a simmer and cook for 2 minutes. Add the spinach and simmer
until tender, about 5 minutes. Stir in the evaporated milk
and nutmeg and season to taste with salt and pepper.
Per Serving:
Calories 130; Total Fat 4 g; (Sat Fat 1 g, Mono Fat 2 g, Poly
Fat 0.5 g) ; Protein 10g Carb 17g; Fiber 4g; Cholesterol 5 mg; Sodium 170 mg
Excellent source of: Protein, Vitamin A, Riboflavin, Folate,
Calcium, Magnesium, Manganese, Potassium
Good source of: Fiber, Thiamin, Vitamin B6, Vitamin C, Vitamin
D, Copper, Iodine, Iron, Phosphorus, Selenium
Turkey Wrapped Asparagus
Ingredients
Directions
Pre-heat the oven to 400 degrees F.
Break the woody end off each asparagus spear and peel the
outermost layer off the lower 3/4 of the spear with a vegetable peeler.
Place asparagus on a large plate, drizzle
with the olive oil and toss gently so the oil is evenly distributed. Slice each
slice of turkey lengthwise into three strips. Wrap one strip of turkey around
each asparagus spear, leaving the tips of the asparagus unwrapped. If using,
tie a blade of chive around each wrapped spear. Place the wrapped asparagus on
baking tray and bake for 12 minutes, turning once.
Whipped Sweet Potatoes
Ingredients
- 8 medium sweet potatoes (about 4 pounds), peeled and
cut up
- 1/2 - 3/4 cup fat-free milk
- 2 tablespoons butter, softened
- 1 teaspoon finely shredded orange peel
- 1/4 cup orange juice
- 2 tablespoons finely chopped crystallized ginger
(optional)
- 1 tablespoon packed brown sugar
- 1/2 teaspoon salt
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground black pepper
- 1/2 cup chopped pecans, toasted
Directions
In a 4- to 5-quart Dutch
oven cook potatoes in enough boiling, salted water to cover for 25 minutes or
until tender. Drain and return to Dutch oven.
Add 1/2 cup of the milk
and butter. Use a potato masher or electric mixer to combine mixture until
smooth. Add orange peel, orange juice,crystallized ginger if using, brown
sugar, salt, ground ginger, and pepper; mash until well combined. Stir in
enough remaining milk to make desired consistency.
Transfer to a serving
bowl. Top with pecans.
