Healthy holiday recipes: 4 festive dishes

Filed in: Diseases & Conditions.

Healthy holiday recipes

Try these 4 festive dishes (but not fattening).

By Colette Bouchez
Weight Loss Clinic WebMD – Feature

Reviewed by Kathleen Zelman, MPH, RD / LD

These recipes created by Toby Amidor, MRS, RD, principal instructor of nutrition at the Art Institute of the city of New York, will spice up any festive gathering.

Stuffed peppers Tricolor

6 colored peppers (red, green and yellow), washed and without heart
1/2 cup of brown rice
6-8 dried apricots, sliced
2 tablespoons dried cranberries
6-8 chestnuts in precooked and peeled jar, in thin slices (optional, you can substitute nuts or almonds)
1/2 cup of silk tofu
1/4 teaspoon nutmeg
Salt and pepper to taste
6 basil leaves to decorate

Cook brown rice according to package instructions. While the rice is cooking, wash and peel the peppers. Preheat the oven to 350 degrees F. Lightly spray the Pam cooking spray or similar into a baking dish. In a large bowl, mix cooked rice, apricots, cranberries, chestnuts, silky tofu, nutmeg, salt and pepper. Divide the whole rice mixture evenly among the 6 peppers. Place the peppers in the baking dish and bake at 350 degrees F until the peppers are soft (about 30-40 minutes). Garnish with basil leaves.

Yield: 6 peppers.

Per serving: 124 calories, 1.1 grams of fat, 4.6 grams of protein, 26.6 grams of carbohydrates. Calories from fat: 7%

Chicken With Apricot Jam

1 1/2 pounds of boneless, skinless chicken breast
1/2 jar of apricot jam
1/4 cup of soy sauce
Salt and pepper to taste
2 tablespoons toasted sesame seeds (can use black, white or both)
2 chives, cleaned and cut to decorate.

Preheat the oven to 350 degrees F. Lightly spray Pam's spray or similar oil into a baking dish. Put Pam, salt and pepper on the chicken breast. Grill on each side until cooked. In a medium saucepan, combine the apricot jam and the soy sauce. Carry a boil, then lower the heat and cook over low heat for 5 minutes. Pour the apricot mixture evenly over the chicken breasts. Sprinkle with toasted sesame seeds. Garnish with sliced ​​chives.

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Yield: 6 servings

Per serving: 379 calories, 21 grams of fat, 39 grams of protein, 5 grams of carbohydrates. Calories from fat: 49%,

Date and Bulgur Stuffing

1 cup of bulgur (buckwheat)
3 cups boiling chicken broth without fat
12 dates chopped, chopped
2 small, chopped turkey sausages
2 tablespoons of olive oil
1 large onion, peeled and chopped.
1 large garlic clove, peeled and chopped.
2 tablespoons chopped celery
1/2 cup freshly squeezed lemon juice
1/4 cup of fresh parsley, chopped
1/4 cup of fresh thyme, chopped
Salt and pepper to taste

Put the bulgur in a large bowl. Pour 2 cups of boiling chicken broth and let stand for 15 minutes. Drain excess liquid. Preheat the oven to 350 degrees F. In a medium skillet, heat the olive oil and sauté the onions until soft and translucent. Add chopped garlic and chopped turkey sausage and sauté until golden brown. Pour the mixture of the pan over the bulgur and mix. Add chopped dates, chopped celery, chopped parsley, chopped thyme and lemon juice. Mix to distribute evenly. Add salt and pepper to taste. Place on a baking sheet and cover with Pam or similar spray oil. Bake at 350 degrees F for 30-40 minutes until lightly browned.

Yield: 4 servings

Per serving: 213 calories, 8.5 grams of fat, 6 grams of protein, 28 grams of carbohydrates. Calories from fat: 36%.

Sweet Potato And Lentil Filling

1/2 cup of wild rice, rinsed
1 cup of water
1 large leek, finely chopped
2 cloves garlic crushed
12 button mushrooms, chopped approximately
1/2 cup of brown lentils
1/2 cup of red lentils
2 cups of vegetable broth
3 medium sweet potatoes, cut in cubes
2 teaspoons ground cumin
2 teaspoons ground coriander (or ground parsley)
4 tablespoons fresh parsley, finely chopped
2 tablespoons of olive oil

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Preheat the oven to 400 degrees F. In a medium saucepan, add the brown and red lentils and the broth and bring to a boil. Reduce heat and simmer for 20-25 minutes, until lentils are cooked, stirring occasionally. Add the sweet potatoes in the last 5 minutes. In another medium saucepan, add the wild rice and 1 cup of water and bring to a boil. Reduce heat and simmer 30-35 minutes, until rice is tender. Heat the oil in a saucepan over medium heat and add the leeks. Cook for 2-3 minutes until smooth. Add the garlic, mushrooms, cumin and ground coriander. Cook for 1 minute or until fragrant. In a large bowl, combine the rice, lentils and pan mixture. Mix well. Place on a baking sheet and cover with cooking spray. Bake at 400 degrees F for 30-40 minutes until lightly browned.

Yield: 6 servings

Per serving: 170 calories, 5 grams of fat, 5 grams of protein, 26 grams of carbohydrates. Calories from fat: 26%

Recipes provided by Toby Amidor, MS, RD, nutrition instructor, Art Institute of the City of New York; © 2005 Toby Amidor.

Published on December 16, 2005.
Medically updated on December 1, 2006.

© 2006 WebMD Inc. All rights reserved.


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