Healthy Holiday Recipes

     Imagine a holiday party….. where you could eat anything you want,  and it wouldn’t show up on the scale.  Now, all you have to do to make that a reality; is follow these simple recipes.  These low fat recipes will help to ease your holiday stress.

Directions:
Remove shells from eggs. Halve eggs lengthwise; remove and discard the yolks. In a small bowl, dissolve sugar in vinegar. Rinse the chickpeas and drain thoroughly. In a food processor or blender, combine chickpeas, sugar mixture, mayonnaise, sour cream, mustard, pepper, onions and clove and blend until smooth. Spoon mixture into egg whites or fill using a fluted pastry bag. Sprinkle with paprika, if desired, and refrigerate until ready to serve.

This recipe removes 3 grams of fat and adds 6 grams of protein and 7 grams of dietary fiber compared to real deviled eggs.

Serving Size: 1/2 egg, or one Deviled Egg

Recipe makes 12 servings.

Nutrients per serving:
Calories: 151
Total fat: 2 grams
Saturated fat: trace
Cholesterol: trace
Sodium: 70 mg
Carbohydrate: 24 grams
Protein: 9 grams
Dietary fiber: 7

Directions:
Cut zucchini into french fry-sized pieces and coat with egg.

Mix crumbs, Parmesan cheese, garlic powder and Mrs. Dash in a 9 x 13-inch plastic food bag.

Drop a handful of zucchini pieces into crumb mixture and shake to coat.

Place on 2 large cookie sheets sprayed with nonstick spray. Do not overlap pieces.

Continue coating small batches of zucchini with crumb mixture until all are coated.

Bake in a preheated 450 degree oven for 15 to 20 minutes, until coating is browned and zucchini pieces are tender.

Recipe makes four servings.

Nutrition information per serving:
Calories: 76
Fat: 3.16g
Cholesterol: 2.25mg
Sodium 157mg

Parmesan Turkey Breasts

Ingredients:
1-1/2 pound turkey breast fillets
1/3 cup seasoned breadcrumbs
2 tablespoons grated Parmesan cheese
1 tablespoon virgin olive oil
1/2 cup onion, chopped
1 clove garlic, minced

Directions:
Place turkey fillets between two sheets of waxed paper and pound lightly with a mallet or other heavy flat object to flatten to 1/2 inch thickness.

Combine breadcrumbs, Parmesan and salt and pepper to taste in a shallow pie pan.

Dredge turkey in breadcrumbs, pressing lightly to adhere.

Heat oil in a heavy nonstick skillet over medium high heat. Saute turkey 3-4 minutes per side or until golden. Transfer to a platter, set aside and keep warm.

Saute onions and garlic 3-4 minutes or until softened. Serve onions over turkey.

Makes 4 servings

Directions:
Preheat oven to 400 degrees. Spray 9-inch springform pan with nonstick cooking spray. Add graham cracker crumbs; shake to coat pan evenly. Set aside.

Combine pumpkin and ricotta cheese in food processor or blender; process until smooth. Add sugar, flour, milk powder, cinnamon, allspice, egg white, evaporated skim milk, oil, and vanilla; process until smooth.

Pour mixture into prepared pan. Bake 15 minutes. Reduce oven temperature to 275 degrees; bake 1 hour and 15 minutes. Turn off oven; leave cheesecake in oven with door closed for 1 hour. Remove from oven; cool completely on wire rack. Remove sprinform pan side. Cover cheesecake with plastic wrap; refrigerate at least 4 hours or up to 2 days. Garnish with fresh fruit, if desired.

Nutrition information per serving (1/8 cheesecake):
Calories: 121
Protein: 4g
Sodium: 56mg
Cholesterol: 4mg
Fat: 2g
Carbohydrates: 20g
Exchanges: 1-1/2 Starch/Bread; 1/2 Fat

Directions:
Preheat oven to 400 degrees.

In a large skillet, saute the chopped celery and onion in the chicken broth until tender.

Remove from heat. In a large bowl, combine the bread cubes, chopped parsley, tarragon, paprika, nutmeg, chopped cranberries, water chestnuts and chopped apple. Stir in the sauteed onion, celery and any remaining broth.

Spray a two-quart baking dish with nonstick spray. Spoon mixture into the dish. Cover; bake at 350 for 20 minutes; uncover. Bake 10 more minutes. Serve hot.

Note: For moister stuffing, add more chicken broth or water. Baking stuffing separately from the turkey saves calories and fat.

Yield: 10 (1/2 cup) servings

Nutrition information per serving:
Calories: 190
Fat: 2g
Percent calories from fat: 10g
Percent polyunsaturated: 4g
Percent saturated: 2
Cholesterol: trace
Sodium: 455mg
Protein: 7g
Carbohydrate: 36g
Fiber: 9g

Directions:
Heat oven to 375 degrees. Spray a baking dish with nonstick spray. Combine water, brown sugar, honey and olive oil in a cup to form a sauce. Peel and cut the sweet potatoes into wedges. Place in a single layer in the baking dish. Pour the sauce over the sweet potatoes. Turn to coat them.

Cover and bake for about 45 minutes or until tender; turn the sweet potatoes once or twice to continue coating them. When tender, remove the cover and continue to bake until the glaze is set, about 15 minutes. Serve topped with cracked black pepper or chopped herb of choice.

Yield: 8 servings

Nutritional Analysis
Calories: 165
Dietary fiber: 4g
Fat: 2g
Percent calories from fat: 11
Percent polyunsaturated: Trace
Percent saturated: 2
Cholesterol: 0
Sodium: 12mg
Protein: 2g
Carbohydrate: 35g
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     Enjoy your holiday and remember that next year is just around the corner.

Happy Holidays,

Adria Ali