Tuesday, November 30, 2010

Season's Eatings! Healthy Holiday Recipes

Whether you're having your own holiday dinner or joining friends and family, healthy, elegant holiday recipes that taste delicious and decadent are always in order! We've included some of our figure-friendly favourites that we're sure will be a hit at on any dinner table.

Appetizer: Steak-&-Boursin-Wrapped Bells.
Loaded with lean protein, vitamin C, calcium, phosphorous and zinc, this brighgly-coloured, gorgeous and simple appetizer is a sure crowd pleaser.

Serves 16

16 thin slices grilled steak, such as filet mignon (about 8 ounces) or Deli Roast Beef
1 cup light Boursin cheese, divided
4 ounces thinly sliced bell pepper

Spread each steak slice with 1 teaspoon Boursin cheese and top with bell pepper slices. Roll the steak around the bell pepper slices.

Per piece: 37 calories; 2 g fat (1 g sat, 0 g mono); 13 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 5 g protein; 0 g fiber; 34 mg sodium; 66 mg potassium.

Side Dish: Mashed Roots with Buttermilk & Chives.
Warm, creamy, decadent and fibre-rich. Who would have thought! Ditch those plain old mashed potatoes and spice things up with celery root, rutabaga, and ofcourse, some Yukon Golds!

Serves 8

2 pounds celery root, (celeriac), peeled and cut into 1-inch pieces
1 pound rutabaga, peeled and cut into 1-inch pieces
1 pound Yukon Gold potatoes, peeled and cut into 1-inch pieces
5 cloves garlic, peeled
4 tablespoons unsalted butter, divided
3/4 cup nonfat buttermilk,
1/2 teaspoon
1/4 teaspoon freshly ground pepper
1/4 teaspoon ground nutmeg
1/3 cup snipped fresh chives

1. Bring 1 inch of water to a simmer in a large pan or Dutch oven. Place celery root, rutabaga and potatoes in a large steamer basket over the water, cover and steam over medium-low heat for 20 minutes. Add garlic and continue steaming, checking the water level and replenishing as necessary, until the vegetables are fall-apart tender, 20 minutes more.
2. Remove the vegetables, drain the cooking liquid and return the vegetables to the pan. Add 2 tablespoons butter and mash until chunky-smooth. Gradually stir in buttermilk, salt, pepper and nutmeg.
3. Just before serving, stir in the remaining 2 tablespoons butter and chives.

Per serving: 173 calories; 6 g fat (4 g sat, 0 g mono); 15 mg cholesterol; 26 g carbohydrates; 4 g protein; 4 g fiber; 289 mg sodium; 826 mg potassium.

Side Dish: Maple-Roasted Sweet Potatoes.
Bright orange and full of carotenoids (antioxidants) as well as vitamin C, it's hard to resist roasted sweet potatoes, especially when maple syrup is involved. What could be more festive?

Serves 12

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper, to taste

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.

With Turkey: Bulgur Stuffing with Dried Cranberries & Hazelnuts.
Fibre-rich and festive, bulgur is a nutty whole grain that pairs perfectly with turkey as well as holiday staples like cranberries and hazelnuts. This stuffing is also high in vitamin C and magnesium, as well as omega-3 essential fatty acids. A wonderful substitution for traditional bread stuffing.

Serves 10

1 tablespoon extra-virgin olive oil
3 cups chopped onions, (2 large)
1 cup chopped celery, (2-3 stalks)
1 clove garlic, minced
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
2 cups bulgur, rinsed
3 cups reduced-sodium chicken broth
1 bay leaf
1/4 teaspoon salt, or to taste
2/3 cup dried cranberries
1/4 cup orange juice
2/3 cup chopped hazelnuts, (2 ounces)
1/2 cup chopped fresh parsley
Freshly ground pepper, to taste

1. Heat oil in a Dutch oven or large pot over medium heat. Add onions and celery; cook, stirring often, until softened, 5 to 8 minutes. Add garlic, cinnamon and allspice; cook, stirring, for 1 minute. Add bulgur and stir for a few seconds. Add broth, bay leaf and salt; bring to a simmer. Reduce heat to low, cover and simmer until the bulgur is tender and liquid has been absorbed, 15 to 20 minutes.
2. Meanwhile, combine dried cranberries and orange juice in a small microwave-safe bowl. Cover with vented plastic wrap and microwave on high for 2 minutes. (Alternatively, bring dried cranberries and orange juice to a simmer in a small saucepan on the stovetop and remove from heat.) Set aside to plump.
3. Toast hazelnuts in a small dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. When the bulgur is ready, discard the bay leaf. Add the cranberries, toasted hazelnuts, parsley and pepper; fluff with a fork.

Per serving: 210 calories; 7 g fat (1 g sat, 5 g mono); 2 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 6 g protein; 7 g fiber; 114 mg sodium; 269 mg potassium.