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 Tenderloin
Ingredients:
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.
Per serving = 138 calories, 3 gm fat, 73 mg cholesterol, 57 mg sodium
Orange-Glazed Carrots and Asparagus
Ingredients:
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 Potatoes
Ingredients:
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 Cornbread
Ingredients:
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.
Per serving = 149 calories, 2 gm fat, 0 mg cholesterol, 203 mg sodium
About the author
Brenda Hyde is a wife and Mom of three, a freelance writer, and editor of OldFashionedLiving.com.
