November 01, 2018
Healthy and Happy Holidays from our Wellness Team

The holiday season can be stressful; focus on bringing it back to festive and fun with these easy, flavorful and better-for-you recipes that will please everyone this holiday season!
 
Angel Food Cake Mixed Berry Compote

Angel Food Cake with Mixed Berry Compote

Prep time: 25 minutes | Cook time: 50 minutes cooling time extra

Ingredients

Angel food cake:

  • 10 large egg whites, at room temperature
  • 1 1/2 tsp. cream of tartar
  • 3/4 cup granulated sugar
  • 1/4 tsp. vanilla extract
  • 1 cup cake flour
  • 3/4 cup powdered sugar
  • 1/4 tsp. salt

Mixed berry compote:

  • 1 cup sliced fresh strawberries
  • 1 cup fresh raspberries
  • 1 cup fresh blackberries
  • 1 tsp. fresh lemon juice
  • 1/4 cup granulated sugar

Directions

  1. Preheat oven to 350°F. In a large bowl and using an electric mixer at medium-high speed, beat egg whites until frothy. Add cream of tartar; beat until soft peaks form. Add ¾ cup granulated sugar, 2 tablespoons at a time, beating 10 seconds after each addition. Add vanilla; beat at high speed 4 minutes or until stiff peaks form.
  2. In a medium bowl whisk together flour, powdered sugar and salt. Sift 1/4 cup of the flour mixture over the egg whites, and fold flour mixture into the batter with a rubber spatula. Continue adding the flour by fourths by sifting and folding until combined. Spoon batter into an ungreased 10-inch angel food cake pan; smooth top. (Do not use nonstick.)
  3. Bake 35 minutes or until a toothpick inserted near center comes out clean. Invert pan onto a wire rack, and let cool at least 45 minutes.
  4. Meanwhile, for the compote, in a large saucepan combine strawberries, raspberries, blackberries, lemon juice and ¼ cup granulated sugar over medium-high heat; bring to boiling. Reduce heat to low; simmer 10 minutes or until the juices are released. Let cool slightly.
  5. Carefully, lift the pan off of the cake. Cut into wedges, and serve with warm compote.

Serves 12  - Per serving: 170 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 95mg sodium, 37g carbohydrate, 2g fiber, 4g protein
Broccoli Raab Potato Sausage Stew

Hearty Broccoli Rabe with Chicken Sausage, White Beans and Potatoes

prep time: 10 minutes | cook time: 20 minutes | serves 8

Ingredients

  • 4 medium red potatoes, quartered and sliced (about 1½ pounds)
  • 2 tablespoons olive oil
  • 1 package (12-ounces) roasted garlic or sweet apple chicken sausage, sliced ½-inch thick
  • 3 garlic cloves, minced
  • 1 teaspoon crushed red pepper
  • 2 large bunches broccoli rabe, ends trimmed, cut crosswise in half
  • 3 cups low sodium vegetable broth
  • 1 can (15 ounces) low sodium great Northern beans, drained and rinsed

Directions

  1. In a medium saucepan, cover potatoes with 1-2 inches of cold water. Bring to a boil and simmer, uncovered, until fork tender.
  2. In large saucepot, heat oil over medium heat. Add sausage; cook and stir 5 minutes or until lightly browned. Add garlic and crushed red pepper; cook and stir 2 minutes. Stir in broccoli rabe, ¼ cup water, salt and black pepper to taste; cook and stir 8 minutes or until broccoli rabe is tender. Add broth, beans and potatoes; increase heat to medium-high and heat to a simmer. Cook 5 minutes or until heated through. Makes about 12 cups.

Per serving: 235 Calories, 7g Fat (2g Saturated), 35mg Cholesterol, 376mg Sodium, 29g Carbohydrates, 5g Fiber, 4g Sugars, 1g Added Sugars, 14g Protein

Holiday_Honey_Balsamic_Lambchops

Holiday Honey-Balsamic Lamb Chops

Prep: 10 minutes | Cook: 8 minutes | Serves: 4

Ingredients

  • 2 garlic cloves, minced
  • 1/3 cup balsamic vinegar
  • 1½ tablespoons honey
  • 1 tablespoon stone ground mustard
  • 1 teaspoon chopped fresh rosemary
  • 8 lean lamb chops (about 2 pounds)
  • 1 tablespoon olive oil

Directions

  1. In small bowl, whisk garlic, vinegar, honey, mustard and rosemary.
  2. Pat both sides of lamb chops with paper towel; sprinkle with ¼ teaspoon each salt and pepper. In large skillet, heat oil over medium-high heat. Add lamb chops; cook 3 minutes, turning once. Add vinegar mixture; reduce heat to low. Cook lamb chops 5 minutes or until internal temperature reaches 145° (or to desired doneness) and vinegar mixture thickens, turning once.

Approximate nutritional values per serving:  262 Calories, 12g Fat (3g Saturated), 82mg Cholesterol, 265mg Sodium, 11g Carbohydrates, 0g Fiber, 10g Sugars, 6g Added Sugars, 26g Protein

Pomegranate_Pear_Salsa

Pomegranate and Pear Salsa

prep time: 15 minutes I makes 10 servings

Ingredients

  • 2 pomegranates or 1¾ cups pomegranate seeds
  • ¼ cup 100% pomegranate juice
  • Juice of 1 lime
  • ¼ cup minced red onion
  • ¼ cup chopped fresh cilantro
  • 1 medium Bartlett or Asian pear, cored and diced
  • 1 tbsp. sugar

Directions

  1. Score pomegranates from top to bottom in 5 sections and place in a large bowl of water. Break pomegranates open in water to free seeds. Pull seeds and break from membrane; seeds will sink to the bottom of the bowl. Strain seeds and place in a medium bowl.
  2. Add pomegranate juice and lime juice; toss to coat evenly. Add onion, cilantro and pear; stir to combine. Sprinkle with sugar; stir to combine. Serve as a topping or dip.

Per serving: 40 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 2mg sodium, 11g carbohydrate, 1g fiber, 0g protein

Purple_Potato_Pancakes

Purple Sweet Potato Pancakes

Prep: 15 minutes • Cook: 18 minutes • Serves: 4

Ingredients

  • 1 medium purple sweet potato, peeled and chopped
  • 2 large eggs
  • 2 tablespoons coconut flour
  • 1 tablespoon chopped green onion plus additional for garnish
  • ¼ teaspoon salt free garlic & herb seasoning
  • ¼ cup Cabot™ plain lowfat Greek yogurt
  • ¼ cup unsweetened applesauce

Directions

  1. In food processor, pulse potatoes to slightly chunky consistency. In medium bowl, whisk eggs; stir in flour, onion, seasoning, 1/8 teaspoon salt and ¼ teaspoon pepper; stir in sweet potatoes.
  2. Heat large skillet over medium heat. In batches, spray skillet with cooking spray; using 2 small spoons, drop 2 tablespoons potato mixture into skillet and spray with cooking spray. Flatten pancakes with back of spatula; cook 6 minutes or until golden brown and tender, turning once. Makes about 12 pancakes.
  3. Serve pancakes with yogurt and applesauce; garnish with chives, if desired.

Approximate nutritional values per serving: 133 Calories, 8g Fat (1g Saturated), 94mg Cholesterol, 129mg Sodium, 13g Carbohydrates, 3g Fiber, 5g Sugars, 0g Added Sugars, 6g Protein

Roasted_Apple_Brussel_Sprout_Salad

Roasted Apple & Brussels Sprouts Salad

Prep: 10 minutes • Roast: 20 minutes • Serves: 4

Ingredients

  • 1/3 cup chopped unsalted walnuts
  • 1 large Granny Smith apple, halved, cored and chopped
  • 1 pound Brussels sprouts, trimmed and halved
  • 2 teaspoons olive oil
  • ½ teaspoon chopped fresh sage
  • ¼ teaspoon ground nutmeg
  • 1 tablespoon honey

Directions

  1. Preheat oven to 400°. In large skillet, toast walnuts over medium-high heat 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool.
  2. In large bowl, toss apple, Brussels sprouts, oil, sage, nutmeg and ¼ teaspoon salt; spread on rimmed baking pan. Roast 20 minutes or until golden brown and tender; transfer to large bowl. Add honey and toss. Serve sprinkled with walnuts.

Approximate nutritional values per serving: 164 Calories, 9g Fat (1g Saturated), 0mg Cholesterol, 172mg Sodium, 20g Carbohydrates, 5g Fiber, 11g Sugars, 4g Added Sugars, 5g Protein

Swedish_Meatballs_Lingonberry_Sauce

Swedish Meatballs with Lingonberry Sauce

Prep time: 20 minutes | Cook time: 28 minutes*

Ingredients

Meatballs:

  • 1 tbsp. plus 2 tsp. olive oil, divided
  • 1 small onion, finely chopped (about 1 cup)
  • 2 garlic cloves, minced
  • 2 celery stalks, finely chopped (about 1 cup)
  • 1/2 cup finely chopped fresh parsley
  • 1 lb. 99% lean ground turkey breast
  • 2 egg whites
  • 3/4 cup whole-wheat panko breadcrumbs
  • 1/2 tsp. ground allspice

Sauce:

  • 1 cup unsalted chicken broth
  • 2 tbsp. fresh orange juice
  • 2 oz. light cream cheese, room temperature
  • 2 tsp. Dijon mustard
  • 1 tsp. grated orange zest
  • Additional chopped fresh parsley (optional)
  • Lingonberry sauce, warmed†

Directions

  1. For the meatballs: In a large skillet heat 2 teaspoons of the oil over medium heat. Add onion and garlic; sauté 3 minutes or until onion softens. Add celery and parsley; cook 3 minutes more or until celery is tender. Transfer to a large bowl; let cool slightly. Add turkey, egg whites, breadcrumbs, allspice, and freshly ground pepper to taste; mix gently to combine. Form mixture into 24 (1 1/4-inch) meatballs.
  2. Coat same skillet with nonstick cooking spray; return to medium heat. Add remaining 1 tablespoon oil. Working in batches, add meatballs to skillet. Cook 4 to 6 minutes or until browned on all sides. Transfer meatballs to a plate; set aside.
  3. For the sauce: Return skillet to medium heat. Add broth and orange juice, stirring to loosen up any browned bits. Stir in cream cheese, mustard and orange zest, stirring until smooth. Reduce heat to low; simmer 5 to 10 minutes or until thickened and bubbly. Return meatballs to skillet; cook 3 to 5 minutes more or until heated through (165°F). Transfer meatballs and sauce to a serving dish; sprinkle with parsley. Serve with lingonberry sauce.

Makes 12 (2-meatball) servings

Per serving: 100 calories, 3.5g fat, 0.5g saturated fat, 20mg cholesterol, 95mg sodium, 6g carbohydrate, 1g fiber, 12 protein

*cooling time extra

†If lingonberry sauce is unavailable, substitute cranberry sauce in recipe.

Triple_Berry_Bars

Triple-Berry Bars

Prep time: 15 minutes | Cook time: 30 minutes  | Makes 16 bars *Cooling time extra

Ingredients

  • 2 medium ripe bananas
  • ½ cup whole-wheat flour
  • ¾ cup brown sugar
  • 1 tsp. salt
  • 1 tsp. baking powder
  • ¼ cup butter, melted
  • 1 tsp. vanilla extract
  • 3 cups rolled oats
  • 1 (9-oz.) jar berry jam

Directions

  1. Preheat oven to 350°F. Line a 9x13-inch pan with parchment paper. Coat with nonstick baking spray, and set aside.
  2. Place bananas in a food processor; process until smooth. Add flour, brown sugar, salt, baking powder, butter and vanilla; process until smooth. Add oats, and pulse just until mixed.
  3. Spread two-thirds of the dough evenly into the prepared pan. Spoon fruit spread evenly on top of dough. Drop remaining dough in small clumps on top of jam.
  4. Bake 30 to 35 minutes or until golden brown. Remove from oven; let cool completely before cutting into bars.

Per serving: 180 calories, 4g fat, 2g saturated fat, 10mg cholesterol, 180mg sodium, 34g carbohydrate, 2g fiber, 3g protein

Cook’s note: Store in an airtight container for up to 1 week.

Garlicky Shrimp Pasta

Garlicky Shrimp Pasta

Prep time: 15 minutes | Cook time: 10 minutes

Ingredients

  • 1 (12-oz.) pkg. whole-wheat linguine or fettuccine
  • 2 tbsp. olive oil, divided
  • 1 lb. shrimp, peeled and deveined
  • 1 tbsp. no-salt-added Italian seasoning, divided
  • 5 cups packed fresh spinach
  • 3 garlic cloves, minced
  • 2 cups halved cherry tomatoes
  • 1/4 cup grated Parmesan

Directions

  1. In a large pot of boiling water cook pasta al dente according to package directions. Drain; set aside.
  2. Meanwhile, in a large skillet heat 1 tablespoon of the oil over medium-high heat. Sprinkle shrimp with 1 teaspoon of the seasoning. Add shrimp to skillet; cook 2 minutes or until pink. Transfer shrimp to a plate; cover to keep warm. Return skillet to heat. Add remaining 1 tablespoon oil. Add spinach; cook and stir just until wilted. Add garlic, tomatoes and remaining 2 teaspoons seasoning; cook 3 to 5 minutes.
  3. Add cooked pasta to skillet; toss to combine. Return shrimp to skillet; toss and cook until heated through. Place pasta in a serving bowl. Sprinkle with Parmesan, and serve.

Serves 6

Per serving: 330 calories, 8g fat, 1.5g saturated fat, 75mg cholesterol, 450mg sodium, 47g carbohydrate, 7g fiber, 18g protein

Nutrition: 1 (3-oz.) serving (cooked) shrimp is 80 calories and 18g protein. Shrimp has a sweet, mild flavor. It is very tender and firm, with shades of pink through the tail.

 
Back to top