Magazine article Nutrition Health Review

Healthy Holiday Recipes: Who Says the Holidays Can't Be Delicious and Healthy?

Magazine article Nutrition Health Review

Healthy Holiday Recipes: Who Says the Holidays Can't Be Delicious and Healthy?

Article excerpt

Quinoa and Pomegranate Salad Serves 8  Ingredients  1 1/2 cups quinoa, rinsed in cold water 3 times 6 cups water 1 1/2 teaspoons kosher salt 1/2   cup scallion greens, washed and sliced into thin rounds 1/2   bunch flat-leaf parsley, washed and roughly chopped Seeds from 1 pomegranate (about 1 cup) 1/2   cup toasted sliced or slivered almonds (optional) 1     tablespoon extra virgin olive oil 1     teaspoon red wine vinegar 1     teaspoon granulated sugar Kosher salt and ground black pepper to taste  [ILLUSTRATION OMITTED]  Preparation  1. In a large pot, add 1/2 teas, salt to the 6 cups of water, and bring to a boil. Add the quinoa, and cook until tender (about 8 minutes). Using a sieve, drain well. Cool to room temperature, and set aside in refrigerator.  2. Mix the parsley, scallion greens, pomegranate seeds, olive oil, red wine vinegar and sugar in a bowl.  3. Add the quinoa, season with salt and pepper, to taste. To serve, top with the toasted almonds.  Nutritional Information  Calories: 153.6 Total Fat: 6.1 g Cholesterol: 0.0 mg Sodium: 440.2 mg Total Carbs: 21.3 g Dietary Fiber: 2.6 g Protein: 4.7 g  Easy Rosemary Lamb Chops  Serves 4  Ingredients  1/4 cup plus 2 tablespoons fresh lemon juice 3   tablespoons chopped fresh rosemary 1   medium clove of garlic, minced 1/4 tsp salt 1/4 tsp pepper 12 lamb chops 13  [ILLUSTRATION OMITTED]  Preparation  1. Mix together lemon juice, rosemary, pressed garlic, salt and pepper. Rub lamb chops with mixture. Set aside on plate.  2. Preheat broiler on high heat, and place a stainless steel or cast iron skillet large enough to hold the lamb chops under the heat for about 10 minutes to get very hot (about 5-7 inches from the heat source). Be sure that the handle is also metal.  3. Once pan is hot, place lamb chops in pan, and return to broiler for about 4-5 minutes, depending on thickness of lamb. Lamb is cooked quickly as it is cooking on both sides at the same time.  Nutritional Information  Calories: 234.7 Total Fat: 8.5 g Cholesterol: 108.9 mg Sodium: 259.8 mg Total Carbs: 2.6 g Dietary Fiber: 0.4 g Protein: 35.0 g  Skinny Scalloped Potatoes  Serves 6  [ILLUSTRATION OMITTED]  Ingredients  4     cups thinly sliced raw potatoes 1     onion  1     tablespoon chopped parsley (optional) 3     tablespoons whole grain flour 1/8   teaspoon pepper 1 1/2 teaspoons salt  3     tablespoons low cholesterol margarine 1 1/2 cups skim milk  Preparation  1. Layer potatoes and onions in casserole, sprinkling flour between each layer.  2. Heat milk and margarine and season with salt, pepper, and parsley. Pour sauce over all layers.  3. Bake 1 hour covered at 350[degrees] F. Remove cover and bake additional 30 minutes.  Nutritional Information  Calories: 111.3 Total Fat: 5.9 g Cholesterol: 1.2 mg Sodium: 695.2 mg Total Carbs: 11.2 g Dietary Fiber: 2.2 g Protein: 4.2 g  Festive Bread Pudding  Serves 6  Ingredients  1/2 cup raisins 2   tablespoons rum, or brandy 4   slices whole-wheat bread, torn into small pieces 2   large eggs 1   12-ounce can nonfat evaporated milk 3/4 cup packed light brown sugar 1   tablespoon vanilla extract 1/2 teaspoon ground nutmeg  Preparation  1. Preheat oven to 350[degrees]F. Coat an 8-inch-square baking pan with cooking spray.  2. Put raisins in a small bowl, sprinkle with rum (or brandy) and set aside to soak for 10 minutes. Spread bread in an even layer in the prepared pan.  3. Whisk eggs in a medium bowl. Add evaporated milk, brown sugar, vanilla and nutmeg; whisk until the sugar dissolves. Stir in the rum-soaked raisins. Pour the mixture over the bread. Mix in any unsoaked bread pieces with a fork. Let stand for 10 minutes.  4. Bake the pudding until puffed and set in the center, 35 to 40 minutes. Serve warm.  Nutritional Information  391 calories 3 g fat(1 g sat) 2 g fiber 75 g carbohydrates 15 g protein 66 mg cholesterol 65 g sugars 267 mg sodium  Toasty Pumpkin Soup Serves 4  Ingredients  3/4 cup water, divided 1   small onion, chopped 1   can (15 ounces) pumpkin puree 2   cups unsalted vegetable broth 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1   cup fat-free milk 1/8 teaspoon black pepper 1   green onion top, chopped  [ILLUSTRATION OMITTED]  Preparation  1. … 
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