A Healthy Holiday Feast
Holidays are one of the hardest times to eat healthy.
At our house we have a variety of health concerns on both
sides of the family and so we are always on the look out
for nutritious lower fat recipes. We often struggle with finding
recipes that are healthy but at the same time dishes that
everyone in family will enjoy! The following recipes have taken
us a long way on our road to eating better, even during
the holidays!
Rosemary Roast Pork TenderloinIngredients:3-4 pounds pork tenderloin 3 cloves garlic,slivered nonstick cooking spray 2 teaspoons dried rosemary, crushed salt and pepper to taste
Cut small slits in the pork and insert garlic slivers. Place pork in
roasting pan and spray lightly with cooking spray. Rub surface of pork
with rosemary. Sprinkle lightly with salt and pepper.
Roast pork at 424 until meat thermometer inserted in center registers
160* to 170 degrees (well done), 1 to 1 1/2 hours. Orange-Glazed Carrots and AsparagusIngredients:1 pound fresh asparagus, trimmed and cut into 2" pieces 1 cup baby carrots 3/4 cup frozen orange juice concentrate, thawed 1 tablespoon cornstarch 1 tablespoon honey 1 garlic clove crushed 1/2 teaspoon dried dill weed In a covered medium saucepan cook asparagus and carrots in a small amount of boiling water for 5 to 7 minutes or until crisp-tender. Drain; return to saucepan. Keep warm. In a small saucepan stir together 1/4 cup water, 1/2 cup of the thawed concentrate, cornstarch, honey, garlic, and dill weed. Cook and stir over medium heat until thickened and bubbly. Cook and stir 2 minutes more. Stir into vegetables. Stir in remaining orange juice concentrate. Makes 4 side-dish servings. This dish only has one gram of fat. Savory PotatoesIngredients:1 med. onion, chopped (1/2 cup) 1 small. garlic clove, crushed 2 tbs. olive oil 3/4 cup chopped parsley freshly ground black pepper 1 cup chicken broth 6 medium potatoes Sauté onion and garlic in olive oil until soft. Stir in parsley, pepper and broth. Remove from heat. Pare and thinly slice the potatoes. Layer the slices in broth in the skillet. Bring to a boil. Reduce heat, cover and simmer until potatoes are tender, about 20 min. With a slotted spoon, lift potatoes into a heated serving dish and pour cooking liquid over them. 8 servings. Maple CornbreadIngredients:1 1/4 cups all-purpose flour 1/4 cup cornmeal 1 1/2 teaspoons baking powder 1/2 teaspoon salt 2 egg whites 3/4 cup low-fat milk 1/2 cup maple syrup 1 tablespoon oil
In a bowl, combine flour, cornmeal, baking powder and salt. In another
bowl, beat egg white; add milk, syrup and oil. Stir into dry
ingredients just until moistened. Pour into a 9" baking pan which was
coated with cooking spray. Bake at 400 for 20 to 22 minutes or until a
toothpick inserted near the center comes out clean. Cool on a wire rack
for 10 minutes; cut into squares. Serve warm. |
