Healthy Holiday Recipes

Try these 4 festive (but not fattening) dishes

From the WebMD Archives

These recipes created by Toby Amidor, MS, RD, lead nutrition instructor at The Art Institute of New York City, will spice up any holiday gathering.

Tricolor Stuffed Peppers

WebMD Weight Loss Clinic members: Journal as 1/2 cup starchy foods and legumes with 1 teaspoon fat

6 colored peppers (red, green, and yellow), washed and cored
1/2 cup brown rice
6-8 dried apricots, sliced
2 tablespoons dried cranberries
6-8 pre-roasted and peeled jarred chestnuts, thinly sliced (optional; you may substitute pecans or almonds)
1/2 cup silken tofu
1/4 teaspoon nutmeg
Salt and pepper to taste
6 basil leaves for garnish

  • Cook brown rice per directions on package. While rice is cooking, wash and core peppers.
  • Pre-heat oven to 350 degrees F. Lightly spray Pam or similar cooking spray on a baking dish.
  • In a large bowl, mix cooked rice, apricots, cranberries, chestnuts, silken tofu, nutmeg, salt, and pepper.
  • Evenly divide the brown rice mixture among the 6 peppers.
  • Place peppers on baking dish and bake at 350 degrees F until outside of peppers are soft (about 30-40 minutes).
  • Garnish with basil leaves.

Yield: 6 peppers

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

Chicken With Apricot Jam

Journal as: 4 ounces lean meat with 1 teaspoon fat + 1/2 cup fruit juice.

1 1/2 pounds skinless, boneless chicken breast
1/2 jar apricot jam
1/4 cup soy sauce
Salt and pepper to taste
2 tablespoons toasted sesame seeds (can use black, white, or both)
2 scallions, cleaned and sliced for garnish

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

Yield: 6 servings

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

Continued

Date and Bulgur Stuffing

Journal as: 1/2 cup starchy foods and legumes with fat + 1 ounce dried fruit

1 cup bulgur (buckwheat)
3 cups boiling fat-free chicken stock
12 pitted dates, chopped
2 small turkey sausages, chopped
2 tablespoons olive oil
1 large onion, peeled and chopped
1 large garlic clove, peeled and chopped
2 tablespoons chopped celery
1/2 cup fresh squeezed lemon juice
1/4 cup fresh parsley, chopped
1/4 cup fresh thyme, chopped
Salt and pepper to taste

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

Yield: 4 servings

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

Sweet Potato and Lentil Stuffing

Journal as: 1/2 cup starchy foods and legumes with fat + 1/2 vegetables without fat.

1/2 cup wild rice, rinsed
1 cup water
1 large leek, finely chopped
2 garlic cloves, crushed
12 button mushrooms, roughly chopped
1/2 cup brown lentils
1/2 cup red lentils
2 cups vegetable stock
3 medium sweet potatoes, diced
2 teaspoons ground cumin
2 teaspoons ground cilantro (or ground parsley)
4 tablespoons fresh parsley, finely chopped
2 tablespoons olive oil

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

Continued

Yield: 6 servings

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

WebMD Weight Loss Clinic-Feature Reviewed by Kathleen M. Zelman, MPH, RD, LD on December 01, 2006

Sources

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

© 2006 WebMD, Inc. All rights reserved.

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