Pumpkin-Spiced Apple Chips
(https://blog.myfitnesspal.com)
Ingredients: 3 medium Fuji apples, 2 TBSP ground cinnamon, 1 TBSP ground ginger,
1 ½ tsp ground nutmeg, 1 ½ tsp ground cloves
Directions: Preheat oven 200 degrees F, line baking sheet with parchment paper.
Wash and core apples. Using a mandoline, thinly slice the apples into rounds,
discarding the bottom slice. Place the rounds on baking sheet.
Mix spices in a small bowl. Lightly sprinkle over apples. The farther you are from the
apples, the lighter and more evenly spread the dusting will be.
Bake chips for 1.5 hr. Remove from oven, carefully flip chips and sprinkle new side
with spice blend. Bake chips for 1 hr. After 1 hr check if they are crispy to your liking
then turn off oven and keep chips inside as oven cools down. If you want chewier
apple chips then pull them out earlier at desired consistency.
Store chips in an airtight container at room temperature for up to 1 week.
Nutritional Information (1 apple per serving): 104 Calories, 0g Total fat, 5mg
Sodium, 28g Carbohydrates, 9g Dietary fiber, 17g Sugar, 0g Protein
Honey-Coriander Glazed Ham
(www.myrecipes.com)
Ingredients: 1 ½ TBSP coriander seeds, 1 ½ tsp cumin seeds, 2 TBSP brown sugar, 1
tsp paprika, 1 (5 lb) 33% less-sodium smoked fully cooked bone-in ham, 3 TBSP
honey, 2 TBSP cider vinegar, cooking spray
Directions: Heat a small skillet over med heat. Add coriander seeds and cumin seeds
to pan, cook 2 min or until seeds are golden brown and fragrant, stirring frequently.
Place coriander mixture in a spice or coffee grinder; pulse until coarsely ground. Add
sugar and paprika; pulse to blend.
Trim fat and rind from the ham. Score a diamond pattern across top of ham; rub spice
mixture evenly over ham. Preheat oven to 350F
Combine honey and cider vinegar. Place ham, bone end up, in roasting pan coated
with cooking spray. Bake for 30 min. Baste with honey mixture. Bake for an additional
hour or until thermometer reads 140F. Place ham on serving platter covered in foil.
Let stand for 15 min before slicing.
Nutritional Information (3oz per serving): 137 Calories, 6.2g Total fat, 2g Sat fat, 2.9g
Monosat fat, 0.7g Polyfat, 872mg Sodium, 51mg Cholesterol, 6.1g Carbohydrates,
0.2g Dietary fiber, 14.3g Protein, 6mg Calcium
Butternut Squash Mac & Cheese
(https://blog.myfitnesspal.com)
Ingredients: 4 c (generous) Butternut Squash (peeled and cubed), 2 c reduced
sodium Chicken/Vegetable Broth, 1 ½ c skim milk, ¼ c non fat Greek yogurt, 1 ½ tsp
dry mustard, 1 tsp salt, ½ tsp black pepper, 1 c shredded part skim mozzarella cheese,
1 c grated pecorino romano cheese, 1 c grated white cheddar cheese, 1 lb large
elbow noodles, cooked al dente.
Directions: Preheat oven to 375F. In large pot, combine butternut squash and
chicken broth and bring to a boil. Reduce heat and simmer for 20-25 min, until squash
is tender.
Remove from heat. Add milk, Greek yogurt, dry mustard, salt, pepper, and puree
until smooth in blender or immersion blender. Stir in gruyere and romano cheese
until melted and then fold in pasta. Pour everything into a large cast iron skillet or
13x9 in baking dish lightly brushed with olive oil.
Bake for 20 min. Remove from oven and turn oven to low broil. Sprinkle cheddar
cheese over macaroni and return to oven for an additional 3-5 min until cheese has
browned and some edges of noodles are crisp.
Nutritional Information below
Butternut Squash Mac & Cheese
(Continued)
Nutritional Information (1 ½ c per serving): 239.5 Calories, 7.5g Total fat, 3g Sat.
fat, 20mg Cholesterol, 788mg Sodium, 52g Carbohydrates, 3g Dietary fiber,
6g Sugar, 21g Protein
Fresh Green Bean Casserole
(https://blog.myfitnesspal.com)
Ingredients: 1 ½ lbs fresh green beans, chopped into 1 in pieces, 2 tsp olive oil, 8 oz
white or baby bella mushrooms (diced), 6 cloves garlic (chopped), 1 TBSP thyme
(dried or fresh), 1 ½ c 1% milk, ¾ c 2% Greek yogurt, 3 TBSP all-purpose flour, ½ c
finely chopped parsley, ½ tsp salt, ¼ tsp pepper, 1 c French Fried Onions
Directions: Preheat oven 350F, lightly spray a 2-qt baking dish with cooking oil.
For crunchy beans, steam over pot of boiling water until bright green and still crisp
(about 3 min). For tender beans, blanch in boiling water for 2-3 min, drain and then
immediately submerge in an ice bath.
Heat olive oil in a large nonstick skillet over med-high heat. Add the mushrooms
and cook for about 12 min, until liquid has evaporated and they begin to brown.
Add garlic and thyme and cook for an additional 1 min.
Combine mushroom mixture, salt, pepper, and parsley in a food processor and
process until smooth (about 1 min).
Continued below
Fresh Green Bean Casserole
(Continued)
Whisk the milk and flour together in a small saucepan until flour has dissolved. Bring
to a simmer over med heat while whisking constantly until the mixture has thickened
to a yogurt consistency (about 8-10 min). Remove the pan from the heat. Allow to
cool for 5-10 min before combining with Greek yogurt and mushroom mixture.
Toss green beans in sauce and spoon into the prepared dish. Sprinkle the top with
French fried onions. Bake uncovered for 15-20 min. Serve warm.
Nutritional Information (1 c per serving): 134 Calories, 6g Total fat, 2g Sat. fat, 3mg
Cholesterol, 224mg Sodium, 17g Carbohydrates, 4g Dietary fiber, 3g Sugar, 7g
Protein
Rosemary Butter-Rubbed Turkey with Porcini Gravy
(www.myrecipes.com)
Ingredients: 2 c unsalted chicken stock, ½ oz or ½ c dried porcini mushrooms, 1 (12pound) fresh or thawed frozen turkey, 5 TBSP unsalted butter (softened and divided),
1 TBSP minced garlic, 1 TBSP chopped fresh rosemary, 1 ½ tsp kosher salt (divided),
¾ teaspoon black pepper (divided), 10 garlic cloves, 2 med chopped onions, 2
chopped celery stalks, 2 chopped carrots, cooking spray, 1 TBSP olive oil, 8 oz sliced
shiitake mushroom caps, ½ c Madeira wine, 3 TBSP all-purpose flour.
Directions: Preheat oven to 425F. Bring stock to a boil in a small saucepan over medhigh heat; add porcini mushrooms. Remove pan from heat; let stand 15 min. Drain
stock mixture in a colander over a bowl; reserve stock mixture. Chop porcini
mushrooms; set aside.
Remove giblets and neck from turkey; discard liver. Pat turkey dry with paper towel;
trim and discard excess fat. Starting at neck cavity, loosen skin from breast and
drumsticks by inserting fingers, gently pushing between skin and meat. Combine 3
TBSP butter, garlic, 1 tsp of salt and ½ tsp of pepper in a bowl. Rub butter mixture
under loosened skin and over breasts and drumsticks. Lift wing tips up and over back;
tuck under turkey. Tie legs together with kitchen string.
Continued on below
Rosemary Butter-Rubbed Turkey with Porcini Gravy
(Continued)
Place reserved giblets, neck, 10 garlic cloves, onion, celery and carrots in the bottom
of large roasting pan; add stock mixture to pan. Place roasting rack in pan; coat with
cooking spray. Arrange turkey, breast side up on roasting rack. Bake 30 minutes.
Cover turkey loosely with foil. Reduce oven temperature to 325F (do not remove
turkey from oven). Bake 1 hr 10 min or until thermometer reads 165F in the meaty
part of the thigh. Remove pan from oven. Let stand covered 20 min.
Gravy: Place a large zip-lock bag inside 4-c glass measure. Strain stick mixture
through a sieve into bag; discard solids. Let stand 10 min. Seal bag; snip off a bottom
corner of bag. Drain stock mixture into bowl, stopping before reaches opening.
Heat large nonstick skillet over med-high heat. Add oil to coat skillet. Add reserved
porcini and shiitake mushrooms to pan. Sauté 8 min. Add wine; cook 1 min. Add stock
mixture to pan; bring to boil. Cook 3 min. Combine remaining butter and flour into
small bowl. Gradually add butter mixture to stock mixture, stirring constantly with a
whisk. Cook 2 min. Stir in remaining salt and pepper. Serve gravy with turkey.
Nutritional Information (4oz turkey 2 TBSP gravy c per serving): 297 Calories, 10.9g
Total fat, 4.3g Sat. fat, 3g Monofat, 2.2g Polyfat, 107mg Cholesterol, 298mg Sodium,
6g Carbohydrates, 1g Dietary fiber, 39g Protein, 3mg Iron, 50mg Calcium
Creamy Mashed Cauliflower
(http://www.eatingwell.com/recipes)
Ingredients: 8 c bite-size cauliflower florets (about 1 head), 4 cloves crushed and
peeled garlic, 1/3 c nonfat buttermilk, 4 tsp extra-virgin olive oil (divided), 1 tsp
butter, ½ tsp salt, freshly ground pepper to taste, snipped fresh chives for garnish
Directions: Place cauliflower florets and garlic in a steamer basket over boiling water,
cover and steam until very tender (12-15 min). (Alternatively, place florets and garlic
in microwave-safe bowl with ¼ c water, cover and microwave on high 3-5 min).
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 tsp oil,
butter, salt, and pepper; pulse several times, then process until smooth and creamy.
Transfer to serving bowl. Drizzle with the remaining 2 tsp oil and garnish with chives,
if desired. Serve hot.
Nutritional Information (3/4 c per serving): 107 Calories, 7g Total fat, 1g Sat fat, 4g
Monofat, 3mg Cholesterol, 339mg Sodium, 10g Carbohydrates, 4g Dietary fiber,
288mg Potassium, 5g Protein
Light Eggnog
Ingredients: 4 c skim milk, 1 c liquid egg substitute, 2 tsp vanilla, 2 tsp rum or brandy
flavoring, ¼ c sugar, 3 TBSP sugar free vanilla pudding, ground nutmeg to taste
Directions: Put all ingredients in a blender. Chill and top with additional nutmeg if
desired.
Nutritional Information (1 c per serving): 164 Calories, 2g Total fat, 10mg
Cholesterol, 280mg Sodium, 26g Carbohydrates, 0g Dietary fiber, 10g Protein
Holiday Cheese Ball
Ingredients: 8oz softened reduced fat cream cheese, 4oz nonfat grated mozzarella
cheese, ¼ cup sliced green onions, 1 tsp dried Italian seasoning, 1 pinch cayenne
pepper, ¼ c chopped red pepper, ½ c chopped fresh parsley
Directions: In large bowl, combine all ingredients except red pepper and parsley;
blend well. Stir in red pepper. Cover and refrigerate for 30 min or until easy to handle.
Shape mixture into two balls; roll each in parsley. Refrigerate.
Nutritional Information (2 TBSP per serving): 40 Calories, 2g Total fat, 5mg
Cholesterol, 115mg Sodium, 1g Carbohydrates, 0g Dietary fiber, 4g Protein
Pumpkin Smoothie
Ingredients: 1 c Greek nonfat yogurt, ¾ c canned pumpkin (chilled), ½ cup ice cubes,
1/3 cup fresh orange juice, ½ tsp ground cinnamon, 1/8 tsp ground nutmeg, dash of
ground cloves, 1 ripe banana (sliced and frozen)
Directions: Blend all ingredients.
Nutritional Information (per serving): 389 Calories, .3g Total fat, 62.5g
Carbohydrates, 3g Dietary fiber, 16g Protein
Dark Chocolate Cherry Granola Bars
Ingredients: 2 c rolled oats, 1 c sunflower seeds, 1 c raw almonds (semi crushed), 1
c dried cranberries, 2/3 c mini dark chocolate chips, ¼ c brown rice syrup, 2 TBSP raw
honey, 1 TBSP butter
Directions: Butter a piece of wax piece large enough to line 8x8 in glass baking dish
and place in dish. Combine the first 5 ingredients in large mixing bowl. Heat butter,
brown rice syrup, and raw honey in a small saucepan over med-low heat. Stir for 5
min, remove from heat and let cool for 1 min. Pour syrup over dry ingredients.
Using clean hands, toss until thoroughly combined. Pour into prepared baking dish.
Use an additional piece of wax paper to press granola tightly to the dish. Let cool for
at least 2 hr. Cut into 16 squares. Can store for up to 10 days.
Nutritional Information (per serving): 250 Calories, 14g Total fat, 23g
Carbohydrates, 5g Dietary fiber, 7g Protein