Healthy Cooking for the Holidays

CHRISTMAS CONFETTI DIP

1 cup nonfat or reduced fat sour cream
4 tsp. dry ranch style salad dressing mix
1/4 cup finely chopped carrot
1/4 cup finely chopped cucumber
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped zucchini

1. Combine sour cream and dressing mix in medium bowl; mix well. Stir in chopped vegetables; cover. Refrigerate 2 to 3 hours for flavors to blend.
   
   
2. Transfer dip to medium serving bowl. Garnish with bell pepper cutouts, if desired. Serve with assorted fresh vegetable dippers

Makes 8 (1/4 cup) servings

Dietary exchanges: 1 Vegetable
Nutrients: Calories 31; Carbohydrate 4 g; Protein 2 g; Fat 1 g; Fiber <1 g; Sodium 37 mg.

CRANBERRY-LIME PARTY PUNCH

7 1/2 cups low-calorie Cranberry Juice cocktail
1/2 cup fresh lime juice
6 packets sugar substitute or equivalent of 2 tbsp. sugar
2 cups ice cubes
1 cup sugar-free ginger ale or sugar-free lemon-lime soda
1 lime, sliced
Fresh cranberries for garnish (optional)

1. Combine cranberry juice, lime juice and sugar substitute in punch bowl; stir until sugar substitute dissolves.
   
   
2. Stir in ice cubes, ginger ale and lime slices; garnish with fresh cranberries, if desired.

Makes 10 (8 ounce) servings

Dietary exchanges: 1/2 Fruit
Nutrients: Calories 38; Carbohydrate 9 g; Protein <1 g; Fat 0 g; Fiber 0 g; Sodium 61 mg.

MASHED SWEET POTATOES & PARSNIPS

2 large sweet potatoes (about 1 1/4 pounds), peeled and cut into 1-inch pieces
2 medium parsnips (about 1/2 pound), peeled and cut into 1/2 inch slices
1/4 cup evaporated skim milk
1 1/2 tbsp. margarine or butter
1/2 tsp. salt
1/8 tsp. ground nutmeg
1/4 cup chopped chives or green onion tops

1. Combine sweet potatoes and parsnips in large saucepan. Cover with cold water and bring to a boil over high heat. Reduce heat; simmer uncovered 15 minutes or until vegetables are tender.
   
   
2. Drain vegetables and return to pan. Add milk, margarine, salt and nutmeg. Mash potato mixture over low heat to desired consistency. Stir in chives.

Makes 8 servings (1/2 cup each)

Dietary Exchanges: 1 Starch; 1 Fat
Nutrients: Calories 93; Carbohydrate 18 g; Protein 2 g; Fat 2 g; Fiber 3 g; Sodium 165 mg.

HERBED CAULIFLOWER AND BROCCOLI

1/2 lb. fresh cauliflower, cut into florets
1/2 lb. fresh broccoli, cut into florets
1 tsp. extra virgin olive oil
2 tbsp. chopped fresh basil or
2 tsp. dried basil leaves

1. Steam cauliflower and broccoli 5 minutes or until crisp-tender. Rinse under cold running water; drain and set aside.
   
   
2. Just before serving, heat oil over medium-low heat in large nonstick skillet. Add basil; cook and stir 1 minute, then add cauliflower and broccoli. Cook until heated through. Garnish with additional fresh basil, if desired. Serve immediately.

Makes 6 servings (2/3 cup each)

Dietary exchanges: 1 Vegetable
Nutrients: Calories 25; Carbohydrate 3 g; Protein 1 g; Fat 1 g; Fiber 2 g; Sodium 20 mg.

MANDARIN ORANGE MOLD

2 cups boiling water
1 package (8-serving size) or 2 packages (4-serving size) JELL-O® Brand Orange
Flavor Sugar Free Low Calorie Gelatin dessert
3/4 cup cold water
1 can (11 ounces) mandarin orange segments in juice, drained
1 container (8 ounces) BREYERS Vanilla Lowfat Yogurt

1. Stir boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Reserve 1-cup gelatin at room temperature. Stir cold water and oranges into remaining gelatin. Pour into 5-cup mold. Refrigerate about 2 hours until set but not firm (gelatin should stick to finger when touched and should mound).
   
   
2. Stir yogurt into reserved 1-cup gelatin with wire whisk until smooth. Pour over gelatin layer in mold.
   
   
3. Refrigerate 4 hours or until firm. Unmold

Makes 10 (1/2 cup) servings

Dietary exchanges: 1/2 milk
Nutrients: Calories 40; Carbohydrate 7 g; Protein 3 g; Fat <1 g; Sodium 21 mg.

CHOCOLATE MOUSSE WITH BERRIES

1 1/2 cups cold fat-free milk
1 pkg. (4 serving size) Jell-O® Chocolate Flavor Fat Free, Sugar-Free Instant Reduced Calorie Pudding and Pie Filling
2 cups thawed Cool Whip® Lite® or Cool Whip® Free® Whipped topping
2 cups thawed, drained Berry Medley frozen whole fruit

Pour milk into medium bowl. Add pudding mix. Beat with wire whisk 1 minute. Gently stir in whipped topping. Spoon into dessert dishes. Refrigerate until ready to serve. Top with 1/3 cup thawed, drained berries.

Makes 6 servings

Dietary exchanges: 1 Starch, 1/2 Fruit, 1/2 Fat
Nutrients: Calories 116; Carbohydrate 20 g; Protein 2 g; Fat 3 g; Fiber 3 g; Sodium 270 mg.

THANKSGIVING DINNER RECIPES

HERBED STUFFED TOMATOES

15 cherry tomatoes
1/2 cup 1% low-fat cottage cheese
1 tbsp. thinly sliced green onion
1 tsp. chopped fresh chervil or 1/4 tsp. dried chervil leaves, crushed
1/2 tsp. snipped fresh dill or 1/8 tsp. dried dill weed
1/8 tsp. lemon pepper

1. Cut thin slice off bottom of each tomato. Scoop out pulp with small spoon; discard pulp. Invert tomatoes on paper towels to drain
2. Combine cottage cheese, green onion, chervil, dill and lemon pepper in small bowl. Spoon into tomatoes. Serve at once or cover and refrigerate up to 8 hours.

Dietary Exchange: 1 Vegetable
Nutrients: Calories 27; Carbohydrate 3 g; Protein 3 g; Fat <1 g; Fiber <1 g; Sodium 96 mg

VICTORY GARDEN GRAVY

1/2 cup fat-free milk
3 tbsp. flour
1 can (14 1/2 oz.) chicken broth
2 cups broccoli florets
1/2 cup chopped plum tomatoes
1 tbsp. chopped fresh parsley
1/4 tsp. salt
1/4 tsp. black pepper

Whisk together milk and flour in small bowl. Combine milk mixture and chicken broth in large saucepan. Bring to a boil over medium-high heat, stirring constantly. Reduce heat to low; add broccoli. Simmer 5 minutes. Stir in tomatoes, parsley, salt and pepper.

Makes 8 servings

Dietary Exchange: 1 Vegetable
Nutrients: Calories 28; Carbohydrates 5 g; Protein 2 g; Fat 0 g; Fiber 1 g; Sodium 140 mg

CRANBERRY STUFFING

1 loaf (12 oz.) Italian or French bread, cut into 1/2 in. cubes
2 tbsp. margarine
1 1/2 cups chopped onions
1 1/2 cups chopped celery
2 tsp. poultry seasoning
1 tsp. dried thyme leaves
1/4 tsp. salt
1/4 tsp. black pepper
1 cup coarsely chopped fresh cranberries
1 tbsp. sugar
3/4 cup fat-free reduced sodium chicken broth

1. Preheat oven to 375 degrees. Arrange bread on two 15x10-inch jellyroll pans. Bake 12 minutes or until lightly toasted. Reduce oven temperature to 350 degrees.
   
   
2. Melt margarine in large saucepan over medium heat. Add onions and celery; cook and stir 8 minutes or until vegetables are tender; remove from heat. Add bread cubes, poultry seasoning, thyme, rosemary, salt and pepper; mix well. Combine cranberries and sugar in small bowl; mix well. Add to bread mixture; toss well. Drizzle chicken broth evenly over mixture; toss well.
   
   
3. Place stuffing in casserole sprayed with nonstick cooking spray. Cover casserole; refrigerate until baking time.
   
   
4. Place covered casserole of stuffing in 375 degree oven. Bake 25-30 minutes or until hot.

Serving size 1/2 cup

Dietary exchanges: 1 Starch
Nutrients: Calories 66; Carbohydrate 12 g; Protein 4 g; Fat 2 g; Fiber <1 g; Sodium 223 mg

CRANBERRY SAUCE

3 cups (12-oz. package) cranberries (may be fresh or frozen)
1 cup apple juice concentrate
dash of cinnamon
1 Tbsp. orange juice concentrate
1 envelope (2 tsp.) unflavored gelatin

1. Rinse cranberries in strainer and pick out any spoiled berries. Drain and put cranberries, apple juice concentrate and dash of cinnamon in large sauce pan. Bring to a boil over medium heat, cover and reduce heat to simmer. Cook 8 to 10 minutes until berries pop open. Set aside.
   
   
2. Mix orange juice concentrate and gelatin. Stir into hot cranberry mix and stir until dissolved and well blended

Good room temperature or chilled

Serves 12

Dietary Exchanges: 1 Fruit
Nutrients: 40 calories; Carbohydrate 10 g; Fiber 1 g, Sodium 2 mg.

RATATOUILLE

1/2 lb. eggplant, cut into 1 in. cubes
1 small onion, sliced and separated into rings
1 small zucchini, thinly sliced
1/2 medium green bell pepper, chopped
1 tomato, cut into wedges
1 tbsp. grated Parmesan cheese
1 rib celery, chopped
1/4 tsp. salt (optional)
1/4 tsp. dried chervil leaves
1/4 tsp. dried oregano leaves
1/8 tsp. instant minced garlic
1/8 tsp. dried thyme leaves
Dash ground pepper

Microwave Directions

1. Combine all ingredients in 2-quart microwavable casserole; cover. Microwave at HIGH 7 to 10 minutes or until eggplant is translucent, stirring every 3 minutes
   

6 Servings – Serving size = 1/2 cup

Dietary Exchanges: 1 Vegetable
Nutrients: Calories 29; Carbohydrate 6 g; Protein 1 g; Fat 1 g; Fiber 2 g; Sodium 29 mg.

PUMPKIN-OAT MUFFINS

1 1/3 cups oat bran
1/2 tsp. ginger
1 cup rolled oats
3/4 cup pumpkin, fresh
1 1/4 cups skim milk (cooked) or canned
3/4 cup whole-wheat flour
2 egg whites or 1 cup egg substitute
1/2 cup brown sugar
1 tbsp. baking powder
2 tbsp. vegetable oil
2 tsp. cinnamon
1/2 cup raisins
1/2 tsp. nutmeg

Preheat oven to 400 degrees.

1. Combine oat bran, rolled oats, and milk in a bowl.
   
   
2. In a separate bowl, mix flour, brown sugar, baking powder and spices.
   
   
3. Blend pumpkin, egg whites, oil and raisins in a third bowl and then add to oat-milk mixture. Add in the flour-sugar mixture and stir contents just until moist.
   
   
4. “Grease” 18 muffins tins with vegetable oil spray and divide the batter equally among them. Bake 20 to 25 minutes, or until lightly browned.

Serving = 1 muffin

Dietary exchanges: 1 Starch; 1/2 Fruit
Nutrients: Calories 113; Carbohydrate 19 g; Protein 4 g; Fat 2 g; Fiber 3 g; Sodium 83 mg.

LOW-CALORIE PUMPKIN PIE

1 16-oz. can solid pack pumpkin
1 13-oz. can evaporated skim milk
1 egg
2 egg whites
1/2 cup biscuit mix (Bisquick type)
2 tbsp. sugar
8 packets sugar substitute
2 tsp. pumpkin pie spice
2 tsp. vanilla

1. Heat oven to 350 degrees. Lightly grease or spray 9-inch pie pan with vegetable pan spray.
   
2. Place all ingredients in blender, food processor, or mixing bowl. Blend 1 minute or beat 2 minutes with mixer.
   
3. Pour into pie pan and bake for 50 minutes or until center is puffed up.