Healthy Holiday Recipes


FitFamily knows you are determined to eat healthy—
even during the holidays! Try these nutritious and
tasty recipes to help your family with menu planning
this season.






APPETIZERS


Low-Fat Crab Dip


PER 1/4-CUP SERVING:

(does not include crackers)

Calories 125
Total Fat 8g
Sat Fat 4g
Mono Fat 2g
Poly Fat 0.5g
Protein 11g
Carb 2g
Fiber 0g
Cholesterol 58mg
Sodium 349mg

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Ingredients

8 ounces reduced-fat cream cheese (Neufchatel), room temperature
1/4 cup reduced-fat sour cream
1/4 teaspoon hot sauce
1/4 teaspoon crab boil spices, (recommended: Old Bay)
1 garlic clove, minced
Kosher salt and freshly ground pepper
12 ounces fresh crab meat, picked over for bits of shell and patted dry
2 scallions, thinly sliced
2 tablespoons chopped fresh parsley
2 to 3 teaspoons fresh lemon juice
Whole-wheat crackers for serving, optional

PREPARATION:
Stir together the cream cheese, sour cream, hot sauce, crab boil spice, and garlic in a medium saucepan until smooth; season, to taste, with salt and pepper. Heat the cream cheese mixture over medium-low heat until warm, stirring constantly, 2 to 3 minutes. Fold in the crab, scallions, parsley and lemon juice and warm until heated through, about 1 minute more. Serve immediately.







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Herbed Olives


PER 5 OLIVE SERVING:

Calories 65
Protein 0
Carbohydrate 2g
Fiber 1g
Fat 6g
Saturated fat 0

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Ingredients

Oil-cured olives are the wrinkly ones
packed without oil or brine.

1 lemon
1 6-3/4-ounce jar oil-cured olives
2 tablespoons olive oil
1 tablespoon crushed dried rosemary
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon dried thyme leaves 

PREPARATION:
Take the zest, just the yellow part, from half the lemon and cut it into very thin strips, or use a zester to make six to eight strips.
Combine zest with olives and remaining ingredients.

Refrigerate up to one week.







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HOLIDAY SALADS


Ultimate Veggie Salad


PER 3 CUPS:


425 calories
12 g fat (25% of calories)
5 g saturated fat
71 g carbs
12 g protein
11 g fiber
169 mg calcium
3 mg iron
342 mg sodium

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Ingredients

1 cup uncooked bulgur
1/4 cup coarsely chopped walnuts
1 bn watercress, rinsed, spun dry, and coarsely chopped
1 1/2 cup shredded purple cabbage
1 cup shredded carrots
1 cup thinly sliced fennel or celery
2 ripe plums, thinly sliced
1 cup green grape halves
6 dried figs, coarsely chopped
3 oz crumbled aged goat cheese
1/3 cup real maple syrup
3 1/2 T apple cider vinegar
2 T Dijon mustard
Salt and freshly ground black pepper to taste

PREPARATION:
Place bulgur in a medium bowl. Bring 1 cup water to a boil and pour over bulgur. Stir, cover bowl with a large plate, and let rest for 30 minutes to absorb liquid. Meanwhile, place walnuts in a small skillet over medium-low heat. Cook about 3 minutes, shaking pan often, or until nuts are lightly browned. Remove from heat and set nuts aside to cool.

Once the liquid is absorbed, fluff bulgur with a fork. Add chopped watercress to the grains and gently toss to mix.

Lay out four large plates (or use bowls if you prefer). On each one, place equal portions of the bulgur mixture, cabbage, carrots, fennel, plum slices, grape halves, figs, and goat cheese.

To make the dressing, whisk together maple syrup, vinegar, and mustard in a small bowl. Season with salt and pepper. Spoon an equal portion of dressing over each salad and garnish with toasted walnuts.

Note: Can substitute pears for plums








HOLIDAY VEGGIES


Roasted Cauliflower


PER SERVING:


149 calories
10 g fat (3 g sat, 6 g mono)
7 mg cholesterol
10 g carbohydrates
7 g protein
4 g fiber
364 mg sodium
490 mg potassium

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Ingredients

8 cups 1-inch-thick slices cauliflower florets, (about 1 large head)
2 tablespoons extra-virgin olive oil
1 teaspoon dried marjoram
1/4 teaspoon salt
Freshly ground pepper to taste
2 tablespoons balsamic vinegar
1/2 cup finely shredded Parmesan cheese

PREPARATION:
Preheat oven to 450°F.

Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.







Sweet Potato Stuffing

PER SERVING:
170 calories
5 grams fat
5 grams protein
26 grams carbohydrate
Calories from fat: 26%

SERVES 6

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Ingredients

1/2 cup wild rice, rinsed
1 cup water
1 large leek, finely chopped
2 garlic cloves, crushed
12 button mushrooms, roughly chopped
1/2 cup brown lentils
1/2 cup red lentils
2 cups vegetable stock
3 medium sweet potatoes, diced
2 teaspoons ground cumin
2 teaspoons ground cilantro (or ground parsley)
4 tablespoons fresh parsley, finely chopped
2 tablespoons olive oil

PREPARATION:
Preheat oven to 400 degrees F.

In a medium saucepan, add the brown and red lentils and stock and bring to a boil. Reduce heat and simmer for 20-25 minutes, until lentils are cooked through, stirring occasionally. Add sweet potatoes in the last 5 minutes.

In another medium saucepan, add wild rice and 1 cup water and bring to a boil. Reduce heat and simmer 30-35 minutes, until rice is fork tender.

Heat oil in a saucepan over medium heat, and add leeks. Cook for 2-3 minutes until soft. Add garlic, mushrooms, cumin, and ground cilantro. Cook for 1 minute or until fragrant.

In a large bowl, combine rice, lentils, and saucepan mixture. Mix well.

Place in a baking pan and coat with oil spray. Bake at 400 degrees F for 30-40 minutes until lightly browned.







Cheesy Jalapeno Poppers

PER SERVING:

144 calories,
5 g fat,
 2 g saturated fat,
16 g carbs,
10 g protein,
3 g fi ber,
102 mg calcium,
1 mg iron,
239 mg sodium

SERVES 4

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Ingredients

6 jalapenos, halved, seeds and ribs removed
1/2 cup shredded 75% reduced-fat cheddar, such as Cabot
1/4 cup reduced-fat whipped cream cheese, such as Weight Watchers
4 scallions, finely chopped, divided
1/2 cup whole-wheat flour
1 1/2 cup whole-wheat panko bread crumbs
4 large egg whites
Salt and freshly ground black pepper
Cooking spray
1/2cup fat-free sour cream, such as Breakstone's

PREPARATION:
Preheat broiler on high. Place a wire baking rack on a foil-lined baking sheet. Place jalapenos on wire rack; broil for about 2 minutes or until they start to char. Cool completely.

Preheat oven to 450°F. In a small bowl, mix cheddar, cream cheese, and half the scallions. Using a teaspoon, fill each pepper half with the cheese mixture, packing tightly.

Put flour and panko in separate shallow dishes. In a medium bowl, whisk egg whites until foamy but not quite holding peaks. Working in batches, dredge jalapenos in flour (shake off excess), then add to egg whites and coat, being careful not to let the filling come out. Add a few at a time to panko and coat.

Lay jalapenos on wire rack and season with salt and pepper. Coat lightly with cooking spray. Bake for about 20 minutes or until breading is golden and cheese has melted. Meanwhile, in a small bowl, stir remaining scallions into sour cream. Season with salt. Serve with hot poppers.







Honeyed Sweet Potatoes


PER SERVING:

(1 sweet potato with 1 ½ tsp honey butter)
Calories 155
Fat 4g,
Saturated Fat 1g,
Carbs 29g,
Protein 2g,
Iron 0.8mg,
Fiber 4g,
Calcium 40mg,
Sodium 73mg

SERVES 4

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Ingredients

1 sweet potato
2 teaspoons Honey-Nutmeg Butter 

PREPARATION:
Wash and dry the sweet potato. Puncture a few times with a fork. Place sweet potato on paper towel on microwave-safe dish. Cook on high for 4-5 minutes, turning it over after 2 minutes and checking after another two. 



While the potato is cooking, make the honey-nutmeg butter.

FOR THE HONEY BUTTER

Ingredients
1 stick unsalted butter
softened
 2 tablespoons honey

1/4 teaspoon nutmeg

pinch of cinnamon

pinch of salt

PREPARATION:
Cream the butter with the honey, nutmeg, cinnamon, and salt until slightly fluffy and even. Scrape into a small bowl and refrigerate until about 30 minutes before you're ready to use so it softens slightly before using. 







MAIN MEALS

Herb-Roasted Turkey


PER SERVING:

(Without Skin)
Calories  245
Total fat  5 grams
Saturated Fat  1 gram
Monounsaturated Fat  2 grams
Cholesterol  63 milligrams
Sodium  175 milligrams
Potassium  258 milligrams

Exchanges:
3 1/2 lean meat






Serves 12
3 ounces each, plus plenty of leftovers

Recipe courtesy of Eating Well
www.eatingwell.com


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Ingredients

1 10-12-pound turkey
1/4 cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided
2 tablespoons canola, oil
1 teaspoon salt
1 teaspoon freshly ground pepper
Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1 2-Jan cups)
3 cups water, plus more as needed

PREPARATION TIME: 30 Minutes
COKKING TIME: 3 1/2 Hours

1.  Position a rack in the lower third of
     the oven; preheat to 475°F.
2.  Remove giblets and neck from turkey
     cavities and reserve for making gravy.
     Place the turkey, breast-side up, on a
     rack in a large roasting pan; pat dry with
     paper towels. Mix minced herbs, oil, salt
     and pepper in a small bowl. Rub the herb
     mixture all over the turkey, under the skin
     and onto the breast meat. Place aromatics
     and 10 of the herb sprigs in the cavity.
     Tuck the wing tips under the turkey. Tie the
     legs together with kitchen string. Add
     3 cups water and the remaining 10 herb
     sprigs to the pan.
3.  Roast the turkey until the skin is golden
     brown,45 minutes. Remove the turkey
     from the oven. If using a remote digital
     thermometer, insert it into the deepest
     part of the thigh, close to the joint. Cover
     the breast with a double layer of foil,
     cutting as necessary to conform to the
     breast. Reduce oven temperature to 350°
     and continue roasting for 1 1/4 to 1 3/4
     hours more. If the pan dries out, tilt the
     turkey to let juices run out of the cavity
     into the pan and add 1 cup water. The
     turkey is done when the thermometer
     (or an instant-read thermometer inserted
     into the thickest part of the thigh without
     touching bone) registers 165°F.
4.  Transfer the turkey to a serving platter
     and cover with foil. Let the turkey rest
     for 20 minutes. Remove string and carve.







Holiday Stuffed Peppers


PER SERVING:

Calories  124
Calories from fat 7%
Total fat  1.1 grams
Protein  4.6 grams
Carbohydrate  26.6 grams

SERVES 6



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Ingredients

6 colored peppers (red, green, and yellow), washed and cored
1/2 cup brown rice
6-8 dried apricots, sliced
2 tablespoons dried cranberries
6-8 pre-roasted and peeled jarred chestnuts, thinly sliced (optional; you may substitute pecans or almonds)
1/2 cup silken tofu
1/4 teaspoon nutmeg
Salt and pepper to taste
6 basil leaves for garnish

PREPARATION:
1.  Cook brown rice per directions on
     package. While rice is cooking, wash
     and core peppers.
2.  Pre-heat oven to 350 degrees F.
     Lightly spray Pam or similar cooking
     spray on a baking dish.
3.  In a large bowl, mix cooked rice,
     apricots, cranberries, chestnuts,
     silken tofu, nutmeg, salt, and pepper.
4.  Evenly divide the brown rice mixture
     among the 6 peppers.
5.  Place peppers on baking dish and
     bake at 350 degrees F until outside
     of peppers are soft (about 30-40 minutes).
6.  Garnish with basil leaves.








HOLIDAY SWEETS

Chocolate Chip Cookies


PER COOKIE:

99 calories;
5 g fat (2 g sat, 2 g mono);
11 mg cholesterol;
12 g carbohydrates;
1 g protein;
1 g fiber;
64 mg sodium;
55 mg potassium.




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Ingredients

3/4 cup rolled oats
1 cup whole-wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup butter, softened
1/4 cup canola oil
1/3 cup granulated sugar
1/3 cup brown sugar
1 large egg
1 teaspoon vanilla extract
1 cup chocolate chips

PREPARATION:
1. Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.

2. Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.

3. Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.





Chocolate Pudding


PER SERVING:

164 calories;
2 g fat (1 g sat, 1 g mono);
37 mg cholesterol;
34 g carbohydrates;
6 g protein;
3 g fiber;
110 mg sodium;
311 mg potassium



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Ingredients

1 large egg
2 1/4 cups nonfat or low-fat milk, divided
2/3 cup sugar, divided
1/8 teaspoon salt
2/3 cup unsweetened cocoa powder
2 tablespoons cornstarch
1 teaspoon vanilla extract

PREPARATION:
1. Lightly beat egg with a fork in a medium bowl.

2. Combine 1 1/2 cups milk, 1/3 cup sugar and salt in a medium saucepan; bring to a simmer over medium heat, stirring occasionally.

3. Meanwhile, whisk the remaining 1/3 cup sugar, cocoa and cornstarch in a medium bowl. Whisk in the remaining 3/4 cup milk until blended. Whisk the simmering milk mixture into the cocoa mixture. Pour the mixture back into the pan and bring to a simmer over medium heat, whisking constantly, until thickened and glossy, about 3 minutes. Remove from heat.

4. Whisk about 1 cup of the hot cocoa mixture into the beaten egg. Return the egg mixture to the pan and cook over medium-low heat, whisking constantly, until steaming and thickened, about 2 minutes. (Do not boil.) Whisk in vanilla. Serve warm.


Tips & Notes

Make Ahead Tip: Pour the pudding into a bowl and place a piece of plastic wrap directly on the surface. Refrigerate for up to 3 days; serve cold.





Citrus Honey Cookies


PER COOKIE:

59 calories;
1 g fat (1 g sat, 0 g mono);
9 mg cholesterol; 1
1 g carbohydrates;
6 g added sugars;
1 g protein;
0 g fiber;
36 mg sodium;
15 mg potassium.









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Ingredients

1 3/4 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon cream of tartar
1/4 teaspoon salt
1 cup granulated sugar
4 tablespoons unsalted butter, softened (see Tip)
1 large egg
1 tablespoon honey
1 tablespoon finely grated lemon zest
1 tablespoon finely grated orange zest
1 teaspoon lemon extract

PREPARATION:
1. Whisk flour, baking soda, cream of tartar and salt in a small bowl.

2. Beat sugar and butter in a mixing bowl with an electric mixer on medium-high speed until light and fluffy. Add egg, honey, lemon zest, orange zest and lemon extract, and beat until blended. Gradually add the flour mixture, beating on low speed just until combined. Cover and refrigerate the dough for 30 minutes or overnight.

3. Preheat oven to 375°F. Line 2 large baking sheets with parchment paper or nonstick baking mats.

4. Roll the dough into 36 balls (about 2 level teaspoons each) with your hands. Place 2 inches apart on the prepared baking sheets.

5. Bake, one batch at a time, until puffed and beginning to crack, 6 to 8 minutes. Cool on the baking sheet for 2 minutes, then transfer to a wire rack to cool completely.


Tips & Notes

Make Ahead Tip: Cover and refrigerate the dough for up to 1 day. Store cookies airtight for up to 3 days or freeze for up to 3 months. | Equipment: Parchment paper or nonstick baking mats.

Tip: To soften butter, let stand at room temperature for 30 to 45 minutes. Or cut into small pieces and let stand for about 15 minutes. (Do not soften in a microwave—the uneven heat may melt the butter in spots.)





Streusel Muffins


PER MUFFIN:

209 calories;
7 g fat (1 g sat, 3 g mono);
21 mg cholesterol;
34 g carbohydrates;
4 g protein;
2 g fiber;
162 mg sodium;
40 mg potassium.










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Ingredients


Streusel


2 tablespoons packed light brown sugar
4 teaspoons whole-wheat flour
1/2 teaspoon ground cinnamon
1 tablespoon butter, cut into small pieces
2 tablespoons finely chopped walnuts, (optional)


Muffins


1 cup whole-wheat flour
1 cup all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon ground cinnamon
1/2 teaspoon ground nutmeg
1 large egg
1/3 cup packed light brown sugar
1/2 cup apple butter, such as Smucker's
1/3 cup maple syrup
1/3 cup apple cider
1/3 cup low-fat plain yogurt
1/4 cup canola oil


PREPARATION:

1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.

2. To prepare streusel: Mix brown sugar, whole-wheat flour and cinnamon in a small bowl. Cut in butter with a pastry blender or your fingers until the mixture resembles coarse crumbs. Stir in walnuts, if using.

3. To prepare muffins: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon and nutmeg in a large bowl.

4. Whisk egg and brown sugar in a medium bowl until smooth. Whisk in apple butter, syrup, cider, yogurt and oil. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Scoop the batter into the prepared muffin cups (they’ll be quite full). Sprinkle with the streusel.

5. Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.






Apple Cupcakes


PER CUPCAKE:


267 calories;
7 g fat (1 g sat, 4 g mono);
35 mg cholesterol;
48 g carbohydrates;
4 g protein;
2 g fiber;
188 mg sodium;
73 mg potassium.
3 Carbohydrate Serving









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Ingredients


Cupcakes
1 1/2 cups shredded peeled apples
1/2 cup diced dried apples
3 tablespoons packed light brown sugar, plus 3/4 cup, divided
1 teaspoon ground cinnamon, divided
1/3 cup canola oil
2 large eggs
1 teaspoon vanilla extract
3/4 cup whole-wheat pastry flour
3/4 cup cake flour
3/4 teaspoon baking soda
1/4 teaspoon salt
1/2 cup nonfat buttermilk


Frosting
1 cup light brown sugar
1/4 cup water
4 teaspoons dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)
1/4 teaspoon cream of tartar
Pinch of salt
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon, plus more for garnish

PREPARATION:

1. To prepare cupcakes: Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with cupcake liners or coat with cooking spray.

2. Combine shredded and dried apples in a bowl with 3 tablespoons brown sugar and 1/4 teaspoon cinnamon. Set aside. Beat oil and the remaining 3/4 cup brown sugar in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs one at a time until combined. Add vanilla, increase speed to high and beat for 1 minute.

3. Whisk whole-wheat flour, cake flour, baking soda, salt and the remaining 3/4 teaspoon cinnamon in a medium bowl.

4. With the mixer on low speed, alternately add the dry ingredients and buttermilk to the batter, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Stir in the reserved apple mixture until just combined. Divide the batter among the prepared muffin cups. (The cups will be full.)

5. Bake the cupcakes until a toothpick inserted into the center of a cake comes out clean, 20 to 22 minutes. Let cool on a wire rack for at least 1 hour before frosting.

6. To prepare frosting: Bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 1 cup brown sugar and 1/4 cup water in the top of the double boiler. Heat over the simmering water, stirring, until the sugar has dissolved, 2 to 3 minutes. Add reconstituted egg whites, cream of tartar and pinch of salt. Beat with an electric mixer on high speed until the mixture is glossy and thick, 5 to 7 minutes. Remove the top pan from the heat and continue beating for 1 minute more to cool. Add vanilla and 1/2 teaspoon cinnamon and beat on low just to combine. Spread or pipe the frosting onto the cooled cupcakes and sprinkle cinnamon on top, if desired.


Tips & Notes

Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day. | Equipment: 12 (1/2-cup) muffin cups

Ingredient Note: Dried egg whites are pasteurized so this product is a wise choice in dishes that call for an uncooked meringue. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com.





Choco Macaroons


PER SERVING:

Calories 92
Total Fat 6g
Saturated Fat 4g
Cholesterol 0
Sodium 31mg  
Total Carbohydrates 11g
Dietary Fiber 2g
Protein 1g


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Ingredients

3 large egg whites
3 Tbsp sugar
1/2 tsp vanilla extract
1/4 tsp almond extract
1 pkg (7 oz) sweetened flaked coconut
8 oz bittersweet chocolate, melted

PREPARATION:
1.Heat oven to 325ºF. You'll need 2 baking sheets lined with nonstick foil.



2. Whisk egg whites, sugar and extracts in medium bowl until foamy. Stir in coconut until evenly mixed.



3. Drop by level tablespoonfuls onto prepared baking sheets. Bake 15 to 20 minutes until set and browned. Cool on wire rack.



4. Dip bottoms and tiny bit up side of macaroons in melted chocolate. Tap off excess chocolate. Place on same foil-lined baking sheets. Let stand at room temperature until set.






HOLIDAY SNACKS


Sassy Party Snack Mix


PER SERVING:

Calories 154
Protein 3 g
Carbohydrate 36 g
Total fat  trace
Saturated fat  trace
Monounsaturated fat  trace
Cholesterol 0 mg
Sodium  192 mg
Fiber  3 g
Potassium  225 mg
Calcium  41 mg


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Ingredients

2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry

2 cups Wheat Chex cereal

1 cup dried pineapple chunks

1 cup raisins
2 tablespoons honey

2 tablespoons reduced-sodium Worcestershire sauce

1 teaspoon garlic powder

1/2 teaspoon chili powder

PREPARATION:
Preheat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch baking sheet with butter-flavored cooking spray.

Generously spray a heavy skillet with butter-flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes.

Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, until the beans are crisp, about 20 minutes.

Lightly coat a roasting pan with butter-flavored cooking spray. Measure the cereal, pineapple and raisins into the pan. Add roasted garbanzos. Stir to mix evenly.

In a large glass measuring cup combine honey, Worcestershire sauce and spices. Stir to mix evenly. Pour the mixture over the snack mix and toss gently. Spray mixture again with cooking spray. Bake for about 10 to 15 minutes, stirring occasionally to keep the mixture from burning. Remove from oven and let cool. Store in an airtight container.






HEALTHY HANUKKAH



Golden Turmeric Latkes
with Applesauce


PER SERVING:

187 calories;
9 g fat (1 g sat, 5 g mono);
71 mg cholesterol;
 22 g carbohydrates;
0 g added sugars;
5 g protein;
3 g fiber;
221 mg sodium;
327 mg potassium.

Exchanges: 1 starch, 2 other carbohydrates, 1 fat







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Ingredients


Sauce
1 tablespoon canola oil
2 teaspoons grated fresh ginger
1/2 teaspoon ground turmeric
1/2 teaspoon ground cloves
1 cup unsweetened applesauce 


Latkes
2 cups shredded peeled russet potatoes
1 small onion, finely chopped
1-2 fresh green serrano chiles, stemmed and finely chopped
3 tablespoons finely chopped fresh cilantro leaves and tender stems
1/2 cup chickpea flour (see Note) or unbleached all-purpose flour
1 teaspoon ground cumin
1 teaspoon kosher or sea salt
1/2 teaspoon ground turmeric
2 large eggs, slightly beaten
2 tablespoons canola oil, divided

PREPARATION:

1. To prepare sauce: Heat 1 tablespoon oil in a small skillet over medium-high heat. Add ginger and cook, stirring, until light brown and aromatic, 30 seconds to 1 minute. Stir in turmeric and cloves. Cook until the spices are fragrant, 30 seconds to 1 minute more. Scrape the spices into the applesauce in a small bowl and stir well to combine.

2. Preheat oven to 200°F. Place a baking sheet in the oven.

3. To prepare latkes: Thoroughly mix potatoes, onion, chiles to taste, cilantro, flour, cumin, salt, turmeric and eggs in a large bowl.

4. Heat 1 tablespoon oil in a large nonstick skillet or griddle over medium heat. Place a heaping tablespoon of the potato mixture in the skillet and flatten with a spatula into a disk roughly 3 inches in diameter. Form as many latkes as you can in the pan without overcrowding. Cook until golden brown and crispy on the bottom, 3 to 5 minutes. Flip and continue cooking until the other side is golden brown and crispy, 3 to 5 minutes. Briefly drain on a paper towel-lined plate, then transfer to the oven to keep warm. Repeat with the remaining oil and potato mixture.

5. Serve the latkes with the seasoned applesauce.


Tips & Notes

Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 3 days.

Note: Chickpea flour, or garbanzo bean flour, is commonly used in Indian and Middle Eastern cooking. It’s a gluten-free alternative to wheat flour. Look for it in the gluten-free or bulk-foods section of large supermarkets and natural-foods stores or online at bobsredmill.com. 






HEALTHIER HOLIDAY DRINK


Low Fat Egg Nog


PER SERVING (1/2 cup):

Calories 90;
Fat 2 g (Saturated 1 g);
Cholesterol 96 mg;
Sodium 59 mg;
Carbohydrate 13 g;
Fiber 0 g;
Protein 5 g







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Ingredients

2 cups nonfat milk
2 large strips orange and/or lemon zest
1 vanilla bean
2 large eggs plus 1 egg yolk
1/3 cup sugar
1 teaspoon cornstarch
Freshly grated nutmeg, for garnish

PREPARATION:
Combine 1 1/2 cups milk and the citrus zest in a medium saucepan. Split the vanilla bean lengthwise and scrape out the seeds; add the seeds and pod to the saucepan and bring to a simmer over medium heat. Meanwhile, whisk the eggs, egg yolk, sugar and cornstarch in a medium bowl until light yellow.

Gradually pour the hot milk mixture into the egg mixture, whisking constantly, then pour back into the pan. Place over medium heat and stir constantly with a wooden spoon in a figure-eight motion until the eggnog begins to thicken, about 8 minutes. Remove from the heat and immediately stir in the remaining 1/2 cup milk to stop the cooking. Transfer the eggnog to a large bowl and place over a larger bowl of ice to cool, then chill until ready to serve.

Remove the zest and vanilla pod. Garnish with nutmeg.





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