Delicious Recipes for the Holiday Season!

The holidays bring comfort and joy... but they may also bring unwanted, added weight. This season our dietitians have you covered with delicious, healthy recipes. Enjoy more time with friends and family by taking the mystery out of what to eat this holiday season.

Meal:  Orange Glazed Turkey with Potatoes & Carrots: 23g carbohydrates

Sides: Cauliflower Mash: 5g carbohydrates, Green Bean Casserole: 12g carbohydrates, Guacamole Deviled Eggs: 3g carbohydrates

Dessert: Apple Bread Pudding: 26g carbohydrates

Snacks: Heart Healthy Maple Spiced Pecans: 8g carbohydrates

Meal

Orange Glazed Turkey with Potatoes & Carrots

23g carbohydrates, 257 calories, 32g protein, 389mg sodium – 6 servings

Ingredients:

• Nonstick Cooking spray
• 1.5-1.75 lb. boneless, skinless turkey breast (all visible fat discarded)
• 2 tsp. dried mixed herbs (mix a combination of any/all – rosemary, basil, parsley, tarragon, chives, thyme, sage)
• 3/4 tsp. salt
• 1/2 tsp. black pepper
• 1/2 tsp. garlic powder
• 3 Tbsp. orange marmalade
• 1 lb. washed potatoes (can use any type of potatoes), cut into 1-inch pieces
• 1 Tbsp. extra virgin olive oil
• 4 medium carrots (peeled, cut into 1-inch pieces)

Preparation:

1. Preheat oven to 375 degrees.
2. Spray a 9x13 inch casserole dish with cooking spray. Place turkey in the dish.
3. In a small bowl, mix dry ingredients (herbs, salt, pepper, garlic powder). Rub half of mixture over the turkey.
4. Spread marmalade over turkey.
5. Stir potatoes, carrots and oil in to remaining herb mixture. Place vegetables in dish around the turkey. Bake for 1 hour.
6. Remove from oven and let sit 5-10 minutes to allow juices to redistribute.

Sides

Cauliflower Mash

5g carbohydrates, 41 calories, 4g protein, 71mg sodium – 6 servings

Ingredients:

• 1 medium head cauliflower, cut into florets (about 6-7 cups)
• 3 tablespoon Parmesan cheese
• 1/4 cup plain, fat-free Greek yogurt
• 1/2 teaspoon minced garlic
• Pepper (to taste)

Preparation:

1. Cut the cauliflower into small florets. In a large pot filled with about 2 inches water, cook cauliflower in steamer basket if possible for about 15 minutes or until very tender. Drain well.
2. In a blender, food processor or with immersion blender, puree the cauliflower with the yogurt, Parmesan cheese, and garlic until creamy (don’t over mix). Pepper to taste.
3. Serve with Pork Chops with Pizzazz

Green Bean Casserole

12g carbohydrates, 77 calories, 3g protein, 138mg sodium – 8 servings

Ingredients:

• 1 pound frozen green beans (French cut is best), thawed
• 1 10.5-ounce can reduced-fat, low-sodium cream of mushroom soup
• 1/2 cup low-fat sour cream
• 1/2 teaspoon pepper
• 1 small onion (cut into thin strips)
• Cooking spray
• 1/4 cup whole-wheat flour

Preparation:

1. Preheat the oven to 350˚F.
2. In a 13 x 9 x 2-inch glass baking dish, stir together the green beans, soup, sour cream, and pepper until well blended. Bake for 20 minutes.
3. Meanwhile, spread out the onion strips on a baking sheet. Lightly spray the onion strips with cooking spray.
4. Sprinkle the flour over the onion strips, tossing to coat.
5. Lightly spray a medium-large skillet with cooking spray. Cook the onions on medium-high heat for 3 to 4 minutes, or until crispy, stirring occasionally.
6. When the casserole is done baking, remove it from the oven. Stir half of the onions into the green bean mixture.
7. Top with the remaining onions. Bake for 5 minutes, or until the onions on top are browned.

Guacamole Deviled Eggs

Serving size: 2 egg halves

3g carbohydrates, 71 calories, 5g protein, 129mg sodium – 9 servings

Ingredients:

• 9 large eggs
• 1 medium avocado, halved and pitted
• 1 to 2 Italian plum (Roma) tomatoes, seeded and finely chopped (about 1/3 cup)
• 1/4 cup finely chopped green onions
• 2 tablespoons fat-free sour cream
• 1 to 2 teaspoons finely chopped fresh jalapeños, seeds and ribs discarded (optional)
• 1 1/2 teaspoons fresh lime juice
• 1/4 teaspoon salt
• Pinch of pepper
• 1 tablespoon plus 1 1/2 teaspoons chopped fresh cilantro (optional)

Preparation: 

1. Add the eggs to a large pot. Fill the pot with enough water to cover the eggs. Bring to a boil over high heat. As soon as the water comes to a boil, remove the pan from the heat. Cover. Let stand for 10 minutes. Drain. Transfer the eggs to a bowl filled with cold water.
2. When the eggs are cool enough to handle, remove the shells. Slice each egg in half lengthwise. Remove the yolks. Add 2 whole egg yolks to a medium bowl. (Save the remaining 7 egg yolks for another use.) Place the egg white halves on a platter.
3. Using a spoon, scoop the avocado into the bowl with the egg yolks. Using a fork, mash together.
4. Stir in the tomatoes, green onions, sour cream, jalapeño, lime juice, salt, and pepper.
5. Using a teaspoon or small (1-inch) portion scoop, place the avocado mixture into each egg white half, dividing the mixture equally. Sprinkle each with 1/4 teaspoon cilantro.

Dessert

Apple Bread Pudding

Serving size: 1 3x4-inch piece

26g carbohydrates, 131 calories, 5g protein, 154mg sodium – 4 servings

Ingredients:

• Cooking spray
• 1 large egg
• 1 large egg white
• 1 cup fat-free milk
• 2 tablespoons brown sugar blend
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves or allspice
• 6 slices light, whole-grain bread, cubed
• 3 medium apples (cored, cut into 1/2-inch cubes)
• 1/2 cup of any one of the following: raisins, unsweetened dried cranberries, fresh or unsweetened dried blueberries, chopped walnuts, pecans, or almonds (optional)

Preparation:

1. Preheat the oven to 350°F.
2. Lightly spray a 9-inch square baking dish with cooking spray.
3. In a large bowl, whisk together the egg, egg white, milk, brown sugar blend, vanilla, cinnamon, and cloves.
4. Stir in the bread, apples, and raisins, cranberries, blueberries, and/or nuts.
5. Pour the mixture into the baking dish. Bake for 40 to 45 minutes, or until the bread cubes are golden brown.

Snacks

Heart-Healthy Maple-Spiced Pecans

8g carbohydrates, 214 calories, 3g protein, 80mg sodium – 8 servings

Ingredients:

• 1 egg white
• 2 tablespoons pure maple syrup
• 2 teaspoons ground cinnamon
• 1 teaspoon ground ginger
• 1/2 teaspoon cayenne pepper
• 1/4 teaspoon salt
• 1/2 pound pecan halves
• Cooking spray (optional)

Preparation:

1. Preheat the oven to 325°F.
2. In a large bowl, whip the egg white until frothy.
3. Add the maple syrup, whipping to combine.
4. Add the spices and salt, whipping to combine.
5. With a mixing spoon or spatula, gently fold the pecans into the egg whites, coating them evenly.
6. To prevent the nuts from sticking, line a baking sheet with a silicone baking mat, or lightly spray the baking sheet with cooking spray. Spread the pecans onto the baking sheet in a single layer, separating any nuts that stick together.
7. Bake for 8 minutes.
8. Remove the baking sheet from the oven. Using a spatula or spoon, break up any clumps. Bake for 7 minutes.
9. Remove the baking sheet from the oven. Stir the nuts so they do not stick together. Cool the nuts completely before storing them in an airtight container.

 Thank you to the American Heart Association for their delicious recipes.