Healthy Holiday Recipes

1. Healthy Holiday Recipes Cheesy Squash Casserole Yield: 8 (serving size: ¾ cup) 2 lbs yellow squash, sliced 3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese 3/4 cup chopped onion 1/2 cup soft breadcrumbs, toasted 1 tbsp reduced-calorie margarine Cooking spray 2 tbsp all-purpose flour 1/4 tsp pepper 1 cup fat-free milk 1/2 tsp salt Cook squash and onion in boiling water 10 -12 min. Drain; set aside. Preheat oven to 350°. Melt margarine in saucepan. Add flour; cook, stirring constantly, for 1 min. Gradually add milk; cook, stirring until mixture is thickened. Remove from heat; add cheese, salt, and pepper, stirring until cheese melts. Add squash mixture; stir well. Spoon squash mixture into a shallow 1 1/2-quart baking dish coated with cooking spray. Sprinkle squash mixture evenly with breadcrumbs. Bake at 350° for 20 -25 min. CALORIES 95, FAT 3.4G, SAT FAT 1.4G, PROTEIN 6.2G, CARB 11G, FIBER 2.2G, CHOLESTEROL 8MG, SODIUM 277 MG Spicy Sautéed Broccoli Rabe with Garlic Yield: 6 (serving size: 1/2 cup) 2 tbsp extra-virgin olive oil 1/2 tsp salt 1 cup thinly sliced red onion 5 garlic cloves, thinly sliced 1/4 tsp crushed red pepper 1 1/4 lbs broccoli rabe, trimmed, cut into 2-inch pieces Cook the broccoli rabe in boiling water for 2 minutes; drain and rinse with cold water. Heat olive oil in a large skillet over medium-high heat. Add onion, red pepper, and garlic to pan; sauté for 3 minutes, stirring occasionally. Add broccoli rabe and 1/2 tsp salt to pan, and cook for 2 min or until heated, stirring frequently. CALORIES 79, FAT 4.5G, SAT FAT 0.6G, PROTEIN 3.7G, CARB 7.1G, FIBER 0.4G, CHOLESTEROL OG, SODIUM 226MG Gila Greenbaum, Dietetic Intern 2013

2. Roasted Brussels Sprouts and Chestnuts Yield: 8 (serving size: about 1/2 cup) 4 cups trimmed and quartered Brussels sprouts 1 1/4 cups halved bottled chestnuts 1/2 tsp kosher salt 1/4 tsp coarsely ground black pepper 1 tbsp butter Dash of ground red pepper 4 tsp olive oil Preheat oven to 400°. Combine sprouts and chestnuts in a large bowl. Add oil, salt, and peppers; toss well to coat. Spread in a single layer on a jelly-roll pan. Bake at 400° for 25 min or until sprouts are tender, stirring after 15 min. Remove from oven. Add butter to sprout mixture, tossing until butter melts. CALORIES 124, FAT 4.4G, SAT FAT 1.4G, PROTEIN 3.6G, CARB 19.5G, FIBER 4.4G, CHOLESTEROL 4MG, SODIUM 149MG Baked Rice with Butternut Squash Yield: 6 (serving size: about 1 cup) 1 butternut squash2 cups fat-free, less-sodium chicken broth 1 cup water 1 tbsp chopped fresh or 1 tsp dried rubbed sage 1 tsp olive oil 1 cup diced onion 2 garlic cloves, minced 1 cup uncooked short-grain rice 1/4 cup dry white wine 1 tsp chopped fresh or 1/4 tsp dried thyme 1/2 tsp salt 1/4 tsp black pepper Cooking spray 1/4 cup (1 oz) grated fresh Parmesan cheese Preheat oven to 350°. Place squash on a baking sheet. Bake at 350° for 30 min or until tender; cool. Peel squash; cut in half lengthwise. Discard seeds and membranes; cut into 1/2-inch cubes. Increase oven temperature to 400°. Bring broth, water, and sage to a simmer in a medium saucepan (do not boil). Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 6 min. Add garlic; sauté 2 min. Add rice; sauté 1 min. Stir in squash, broth mixture, wine, chopped thyme, salt, and pepper; cook 5 min, stirring occasionally. Place rice mixture in a 13 x 9-inch baking dish coated with cooking spray. Bake at 400° for 30 min. Stir mixture gently. Sprinkle with cheese; bake an additional 5 min or until cheese melts. Note: Bake, peel, and cube the squash up to two days ahead. CALORIES 186, FAT 2.2G, SAT FAT 1G, PROTEIN 5.4G, CARB 35.1G, FIBER 2.1G, CHOLESTEROL 4G, SODIUM 244MG

3. Roast Peppered Cornish Hens • Yield: 6 servings (serving size: 1/2 hen) • 3 (1 1/4-lbs) Cornish hens, trimmed and skinned • 1/4 cup spicy brown mustard • 1 1/2 tsp fresh coarsely ground black pepper 1/2 tsp salt • Cooking spray 1/4 cup currant jelly • Preheat oven to 400°. Remove and discard giblets and necks from hens. Split hens in half lengthwise. Place hen halves, breast sides up, in a roasting pan coated with cooking spray. Combine mustard and jelly. Brush mustard mixture over hens; sprinkle evenly with pepper and salt. Bake at 400° for 30 min or until a thermometer inserted in the meaty part of thighs registers 165°. Let stand 10 min. CALORIES 209, FAT 4.9G, SAT FAT 1.1G, PROTEIN 27.5G, CARB 11.3G, FIBER 1.4G, CHOLESTEROL 122MG, SODIUM 29MG • Hot Grand Marnier Soufflés Yield: 6 servings • Cooking spray 3/4 teaspoon vanilla extract • 3/4 cup granulated sugar, divided 6 large egg whites • 4 large egg yolks 1/4 tsp cream of tartar • 1/8 tsp salt 1 tsp powdered sugar • Preheat oven to 400°; place a heavy baking sheet on middle rack. Coat 6 (8-ounce) ramekins with cooking spray, and sprinkle each dish with 2 teaspoons granulated sugar, shaking and turning to coat. Place egg yolks in a large bowl; beat with a mixer at medium-high speed 5 minutes or until thick and pale. Gradually add 1/4 cup granulated sugar; beat 2 minutes. Beat in liqueur and vanilla. Place egg whites in a large bowl; beat with a mixer at high speed 1 minute or until foamy using clean, dry beaters. Add the cream of tartar and salt; beat mixture until soft peaks form. Gradually add 1/4 cup granulated sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently stir one-fourth of egg white mixture into liqueur mixture. Gently fold in the remaining egg white mixture; divide evenly among the prepared ramekins. Place soufflé dishes on baking sheet in oven; bake at 400° for 10 minutes or until tall and golden brown (soufflés will rise 1 1/2 to 2 inches above the dish rim). Quickly dust soufflés with powdered sugar. Serve immediately. • Note: Using a wide rubber spatula, gently fold egg whites into the batter by making a scooping motion from the bottom of the bowl to the top. This prevents the egg whites from deflating. CALORIES 167, FAT 3.4G, SAT FAT 1.1G, PROTEIN 5.4G, CARB 27.2G, FIBER 0G, CHOLESTEROL 142G, SODIUM 109MG