Chef in the House
Healthy Holiday Meal
- Salad Greens with Pears, Fennel & Walnuts
- Stuffing With Cranberries
- Roasted Red Pepper Hummus
- Frosted Banana Egg Nog
- Thyme-Scented Roasted Potatoes & Onions
- Fresh Fruit Yogurt Granola Parfait
- Trail Mix
- Baked Chicken
Salad Greens with Pears, Fennel & Walnuts
Dietitian's tip: Resembling a rounded, swollen cluster of celery stalks with green-tinged ribs, fennel is related to the herb and spice seeds of the same name. All share a mild, sweet licorice flavor. Strip away any coarse outer portion of the fennel bulb before using in recipes.
6 cups mixed salad greens
1 medium fennel bulb, trimmed and thinly sliced
2 medium pears, cored, quartered and thinly sliced
2 tablespoons Parmesan cheese, grated
1/4 cup toasted walnuts, coarsely chopped
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
Freshly ground black pepper, to taste
Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste. Serve immediately. Serves 6.
Stuffing With Cranberries
Dietitian's tip: Stuffing is usually baked within the food in which it's stuffed, such as a turkey or chicken. This version bakes the stuffing separately, saving calories and fat. If you prefer extra-moist stuffing, add more chicken broth or water.
1 cup low-sodium chicken broth
1 cup chopped celery
1/2 cup chopped onion
10 slices whole-wheat bread, toasted and cut into cubes
1/4 cup chopped parsley
1 teaspoon dried tarragon
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
1/2 cup chopped fresh cranberries
1 cup whole water chestnuts
1 cup chopped apple
Preheat oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.
In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and saute until the vegetables are tender, about 5 minutes. Remove from heat.
In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.
Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately. Serves 6.
Roasted Red Pepper Hummus
1 CAN CHICK PEAS/GARBANZO BEANS
1/4 CUP TAHINI
1/4 CUP LEMON JUICE
2 TBLS OLIVE OIL
2 GARLIC CLOVES CHRUSHED
1/2 TSP SALT
1/2 CUP RED PEPPERS
PREPARATION: IN A FOOD PROCESSOR, COMBINE BEANS, TAHINI, LEMON JUICE AND OLIVE OIL. PROCESS UNTIL SMOOTH. ADD PEPPERS AND GARLIC AND SALT UNTIL DESIRED CONSISTENCY
GARNISH WITH PARSLEY.
SERVE WITH WARM PITA BREAD AND CUT VEGETABLES
Frosted Banana Egg Nog
2 BANANAS (1 FROZEN AND 1 REGULAR)
1 CUP VANILLA SOYMILK
1/4 TSP CINNAMON
1/8 TSP NUTMEG
PREPARATION: PLACE SOY MILK IN BLENDER. CUT FROZEN BANANA 1 INCH IN DIAMETER. PLACE BOTH BANANAS IN BLENDER WITH CINNNAMON AND NUTMEG. BLEND UNTIL SMOOTH AND CREAMY CONSISTENCY.
POUR INTO GLASS AND SPRINKLE TOP WITH CINNAMON
Thyme-Scented Roasted Potatoes & Onions
2 – LARGE UNPEELED SWEET POTATOES
2 - TBLS CANOLA OIL
1 - TSP DIRED THYME
1/2 TSP SALT
1/2 TSP PAPRIKA
1 MEDIUM SWEET OR YELLOW ONION CUT INTO CHUNKS
PREHEAT OVEN TO 425.
COAT 15X10 INCH PAN WITH NONSTICK SPRAY.
CUT SWEET POTATOES INTO 1 INCH CHUNCKS. PLACE IN A LARGE BOWL. ADD OIL. TOSS WELL. ADD THYME, SALT, PAPRIKA. SPREAD VEGETABLES IN SINGLE LAYER ON PREPARED PAN. BAKE 20 TO 25 MINS OR UNTIL TENDER, STIRRING AFTER 10 MINS. LET STAND 5 MINS BEFORE SERVING.
Fresh Fruit Yogurt Granola Parfait
1 CUP FRESH FRUIT
1/2 CUP VANILLA YOGURT
1/2 CUP GRANOLA/TRAIL MIX
1) SPOON HALF OF THE FRUIT INTO THE BOTTOM OF A PARFAIT GLASS. TOP WITH HALF THE YOGURT AND SPRINKLE WITH HALF OF THE GRANOLA
2) REPEAT WITH REMAINING FRUIT AND REMAINING YOGURT
3) FOR A FINISHING TOUCH DECORATE WITH A SINGLE PERFECT BERRY AND A MINT LEAF!
Trail Mix
10 c. rolled oats
1 c. wheat bran
1/2 lb. shredded coconut
2 c. raw sunflower seeds
3 c. chopped almonds, pecans, and walnuts
1 1/2 c. honey
1 1/2 c. water
1 c. vegetable oil
1/2 c. molasses
1 1/2 tsp. salt
2 tsp. cinnamon
Dried fruit (raisin, dates, etc.)
1 tbsp. vanilla
In large bowl combine oats, wheat germ, seeds and nuts; set aside. In large saucepan combine honey, water, oil, molasses, salt, cinnamon and vanilla. Heat thoroughly but do not boil. Pour syrup over dry ingredients and stir until coated. Put into 13x9 inch pan and bake at 300 degrees for 30 minutes, stirring occasionally. Don't over bake. Allow to cool. Add fruit.
Baked Chicken
PREHEAT OVEN TO 350 DEGREES
RUB INGREDIENTS:
1 TSP THYME
1 TSP SAGE
1 TSP ROSMARY
1/2 TSP SALT
MIX ALL HERBS TOGETHER
1 WHOLE CHICKEN 2- 5 LBS
1) SEASON THE INSIDE OF THE CHICKEN WITH THE RUB MIXTURE. PLACE 2 CLOVES OF GARLIC CUT IN HALF WITH THE MEDIUM SIZED ONION CUT INTO QUARTERS INSIDE THE CHICKEN.
2) CUT THE SKIN AWAY FROM THE CHIKEN AND RUB SOME OLIVE OIL ON THE MEAT THEN MASSAGE THE RUB INTO THE MEAT.
3) MASSAGE THE REST OF THE CHICKEN WITH THE REMAINING RUB MIXTURE.
PLACE THE CHICKEN IN A ROASTING PAN AND COVER
COOK THE CHICKEN FOR 1 TO 1 1/2 HOURS OR UNTIL INTERNAL TEMPERATURE REACHES 165 – 170 DEGREES. TAKING THE READING ON THE THICKEST PART.
