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The holiday season is traditionally a time of
festive family meals and entertaining. Some
simple changes in your favorite recipes can
add up to big savings in terms of fat and
calories. Some of the recipes included in
this set are easy to prepare. We have offered recipe
alternatives for a variety of skill levels.
Pick the recipes you like best and combine
them with your family's holiday favorites.
Looking for diabetic friendly, low sodium, high fiber or meatless recipes? Check out our Search Recipes above.
- 3 1/2 cups cubed white bread
- 3/4 cup ready to serve chicken broth,
- 1 cup chopped onion
- 1 cup chopped celery
- 1 tsp. dried sage
- 2 large potatoes (about 1 1/2 pounds),
peeled and diced
- 1/2 cup fat free (skim) milk
- 1 tsp. butter flavored granules
- Salt and pepper
- 1 (4 ounce) container egg substitute
Preheat oven to 350 degrees. Place bread
cubes on a cookie sheet and toast until
lightly browned (about 10 minutes), stirring
occasionally. Set aside. Place a medium
skillet over moderate heat. Add 1/4 cup
chicken broth, onion and celery and cook,
stirring frequently, for 5 minutes or until
tender. Add sage and set aside.
Place potatoes in a medium saucepan. Cover
with water. Bring to a boil, reduce heat to
low and cook 10 to 12 minutes or until
tender. Drain. Let stand, covered, 5 minutes.
Combine milk and butter flavored granules and
heat just to boiling. Add milk to potatoes
and beat with an electric mixer until smooth.
Season with salt and pepper to taste.
In a large bowl, combine bread cubes, onion
mixture and chicken broth and stir to
combine. Add potatoes and egg substitute and
mix well. Place mixture in a greased 2 quart
casserole. Sprinkle with paprika. Bake at 350
degrees for 30 minutes (add 15 minutes if
prepared ahead and refrigerated).
Makes 6 servings. Per serving: 190 calories. Fat: 1.8 grams. Fiber: 4.1 grams. Sodium: 335 mg.
- 1 (7 1/2 ounce) prepared refrigerated pie
- 1 (2.9 ounce) package custard dessert mix
- 1 3/4 cups reduced fat (2%) milk
- 1 1/2 large ripe bananas
- 2/3 cup fat free whipped topping
Take prepared pie crust out of the refrigerator and let stand 15 minutes. Roll out pie crust to a 12 inch circle. Fit pie crust into a 9 inch loose bottom tart pan. Trim edges to fit pan. Place a piece of aluminum foil inside tart pan on top of the crust. Cover with a layer of pie weights or dried beans. Bake in a preheated 425 degree oven for 12 minutes. Remove pie weights or beans and return to the oven for two minutes. Remove from the oven and cool throughly on a rack.
Prepare custard mix according to package directions using 1 3/4 cups milk. Cool pudding for 15 minutes. Slice bananas into 1/2 inch thick slices. Line bottom of tart shell with bananas, top with pudding mixture. Cover and chill until serving time. Top individual
slices with a tablespoon of whipped topping.
Makes 6 servings. Per serving: 240 calories. Fat: 7.4 grams. Sodium: 282 mg. Fiber: 1.1 grams.
Variation: Eggnog Tart
Prepare tart shell according to recipe. Prepare pudding. Allow to cool 15 minutes. Stir in 1/2 tsp. rum extract and a little freshly ground nutmeg. Omit bananas. Pour custard into tart shell. Garnish with
additional nutmeg. Chill until ready to serve.
Makes 6 servings.
Per serving 200 calories. Fat: 7.4 grams. Sodium: 230 mg.
- 1 (8 ounce) package fat free cream cheese
- 1/4 cup low fat mayonnaise dressing
- 2 Tbsp. chili sauce
- 1 Tbsp. prepared horseradish
- 1/2 tsp. Worcestershire sauce
- 2 tsp. dried chives
- 1 cup lump crab meat (picked)
In a small bowl, mix together cream cheese
and low fat mayonnaise. Add chili sauce,
horseradish, Worcestershire sauce and chives.
Mix well. Gently stir in crab meat.
Refrigerate until serving time. Serve with
crisp bread, low fat crackers or thin slices
of toasted french baguette.
Makes 2 cups. Per tablespoon of dip: 16 calories. Fat: 0 grams. Sodium: 98 milligrams. Fiber: 0 grams.
- 1 large Granny Smith apple, peeled and
- 1 (16 ounce) can whole berry cranberry
- 1/2 cup finely diced onion
- 1/2 cup apple juice
- 1/4 cup golden raisins
- 2 Tbsp. apple cider vinegar
- 1/4 tsp. ground cinnamon
- 1/4 tsp. ground cloves
Combine all of the ingredients in a medium
saucepan. Bring to a boil, reduce the heat to
low, and cook, uncovered for 20 to 25 minutes
or until apple is tender.
Makes 2 1/2 cups. Per 1/4 cup serving: 115 calories. Fat: 0
grams. Sodium: 15 milligrams. Fiber: 1.4 grams.
Combine the above ingredients with a pork tenderloin in your crockpot for a tasty treat!
- 1 1/2 cups ready to serve chicken broth
- 1/2 cup chopped onion
- 1 (8 ounce) package white mushrooms,
cleaned and sliced
- 1/4 cup Madeira wine
- 4 Tbsp. defatted turkey drippings (see
- Salt and pepper, to taste
- 1 1/2 Tbsp. cornstarch
Place a large heavy saucepan over moderate
heat. Add 1/4 cup chicken broth, onion and
mushrooms and saute until mushrooms are
tender. Add wine and cook 1 minute. Add
remaining chicken broth, turkey drippings and
salt and pepper and simmer for 10 minutes.
Combine cornstarch with 2 tablespoons of
water, stirring with a wire whisk, add to the
sauce. Bring to a boil and cook 3 to 5
minutes or until thickened.
Makes 2 cups. Per 2 tablespoons: 17 calories. Fat: Trace. Sodium: 64 milligrams. Fiber: .4 grams.
If you are making the stuffed turkey
breast, the drippings will be small in amount
and dark brown in color. Deglaze the roasting
pan with 1/2 cup boiling water and use in the
If you are making the Tasty Turkey with
Herbs, remove the fat from the drippings and
substitute 1/2 cup of defatted turkey broth for
1/2 cup of chicken broth. Be sure to taste and
adjust the seasonings.
- 1 (2 lb.) package peeled baby cut carrots
- 1/2 cup firmly packed brown sugar
- 1/3 cup water
- 1/4 cup reduced calorie margarine
- Salt and pepper, to taste
- 1/4 cup chopped parsley
In a 2 quart casserole, combine carrots, sugar, water and margarine. Place in preheated oven and bake 1 hour. Stir twice during cooking. Season with salt and pepper and sprinkle with parsley before serving.
Makes 12 servings. Per serving: 79 calories. Fat: 3 grams. Sodium: 76 milligrams (without added salt). Fiber: 2.2 grams.
For the adults, you might want to add ground mace or ginger for added taste appeal. For persons with diabetes, use brown sugar substitute in place of brown sugar. Can be baked with a roast during the last hour of cooking.
- 1 Tbsp. sesame seeds
- 1 Tbsp. sesame oil
- 1 (16 ounce) bag frozen broccoli florets
- 1/2 cup ready to serve chicken broth
- Salt and pepper, to taste
Place sesame seeds in a small skillet over
moderate heat, cook shaking pan frequently,
until lightly browned. Set aside.
Place a large nonstick skillet over
moderate heat. Add sesame oil and tilt pan to
coat. Add broccoli and stir fry 5 minutes,
stirring frequently. Add chicken broth and
cook, stirring, until tender (about 5 to 7
minutes). Season with salt and pepper;
sprinkle with reserved sesame seeds and
Makes 6 servings. Per serving: 51 calories. Fat: 3 grams. Sodium: 106 milligrams. Fiber: 2.2 grams.
This recipe is delicious hot or cold and
could be the centerpiece of a holiday buffet.
It is best to prepare this the day before
You will need some special supplies to
make this recipe. They are: Cheesecloth, 5
poultry skewers and kitchen twine.
- 1 (6 lb.) turkey breast, boned with the
skin left on (see Note)
- 2 Tbsp. chicken broth
- 1/4 cup finely chopped onion
- 3 cups shredded fresh spinach
- 2 slices white bread
- 1/2 lb. smoked turkey breast fillet
- 1 egg
- 1/2 tsp. freshly grated nutmeg
- Pepper, to taste
- No stick cooking spray
Place turkey breast skin side down on work
surface and spread open. Trim enough meat
from the edges to make 1 1/2 cups small pieces,
leaving at least a l inch border of skin
extending beyond meat on all sides. Return
turkey breast to refrigerator.
Next, make the stuffing. Place a skillet
over moderate heat. Add chicken broth and
onion and saute 2 minutes. Add spinach and
cook until wilted and no liquid remains in
the pan. Place in a large mixing bowl and
allow to cool. Tear bread into 1 inch pieces
and place in bowl of food processor. Process
to form crumbs. Add to spinach mixture. Dice
smoked turkey breast fillet. Place in food
processor and process to the texture of
ground meat. Add to spinach mixture. Add
turkey pieces (trimmed from breast) to
processor and process to a fine, even
texture. Add to mixing bowl along with egg,
nutmeg and pepper. Mix well.
Preheat oven to 350 degrees. Have ready a
shallow roasting pan with a rack. Cut
cheesecloth 10 inches larger than turkey
breast. Spray cloth with no stick cooking
spray. Place turkey, skin side down, in
center of cheesecloth. Spread stuffing evenly
over turkey breast. Using 4 to 5 poultry
skewers, thread skin border and gather to
enclose meat and stuffing in a ball. Pull up
the 4 corners of the cheesecloth and tie
tightly. Cut 4 long pieces of kitchen twine.
Place like the spokes of a wheel overlapping
in the center. Tie twine snuggly. Place turkey, skin side down,
on top; tie up tightly. Roast 1 hour. Turn
right side up and roast 2 hours longer or
until meat thermometer inserted in center
registers 165 degrees. Cool and refrigerate.
Reserve pan juices for gravy.
To serve, cut twine, remove cheesecloth and
turkey skin and slice with an electric knife.
Serve cold, heat in the microwave or wrap in
foil and heat in a 350 degree oven for 40
Makes 18 servings. Per serving: 202 calories. Fat: 2.6 grams. Sodium: 252 milligrams. Fiber: .3 grams.
This recipe calls for a 6 pound boned turkey breast. If you are not familiar with carving and boning, ask your butcher to bone it and leave the skin on the breast. If you would prefer to bone it yourself, use a medium size sharp knife. Start at one side of the breast, at the edge of the rib cage. Run your knife against the rib bones and gently separate the meat from the rib cage. Continue over the breast bone and down the other side of the rib cage. Leave skin intact. Discard bones.