White County Families
Consumer Questions
Healthy Holiday Recipes
Sparkling Citrus Punch
Cooking Light 2000
Make ahead tip: Combine the fruit juices a day in advance. Then add sparkling
water or champagne just before serving.
¾ cup apricot nectar, chilled
¾ cup pink grapefruit juice cocktail, chilled
1 (12 oz.) can orange-tangerine juice concentrate, thawed and undiluted
3 cups sparkling water or champagne, chilled
Combine first 3 ingredients in a pitcher; chill. Add sparkling water; serve
immediately over ice.
Yield: 2 quarts
NF: calories 114; fat 0g; protein 0.3g; carb 26.3g; fiber 0.2g; chol 0mg;
iron 0.1mg; sodium 4mg; calc 264mg
Apricot-Glazed Turkey Breast
Healthy Holiday Eating
1 (5 pound) turkey breast half, skinned and boned
4 cloves garlic, thinly sliced
2 tablespoons peeled and sliced gingerroot
½ cup Chablis or other dry white wine
vegetable cooking spray
1/3 cup reduced-calorie apricot spread
1 tablespoon spicy brown mustard
2 teaspoons reduced-sodium soy sauce
Cut 10 (2-inch) slits in turkey breast. Stuff slits with garlic and
gingerroot slices. Place turkey breast in a shallow dish, and pour wine over
top. Cover and marinate in refrigerator for about 8 hours. Transfer turkey
breast to rack of a roasting pan coated with cooking spray. Insert meat
thermometer into thickest portion of breast. Combine apricot spread, mustard,
and soy sauce, stirring well. Brush one-fourth of mixture over breast; cover
with aluminum foil, and bake at 325 degrees Fahrenheit for 1 ½ hours. Baste with
apricot mixture. Bake, uncovered, an additional 30 minutes or until meat
thermometer registers 185 degrees. Baste with apricot mixture every 10 minutes.
Transfer turkey breast to a serving platter; let cool slightly before slicing.
Yield: 10 servings (about 165 calories per 3-ounce serving)
Fresh Cranberry Relish
Healthy Holiday Eating
1 navel orange, cut into chunks
½ lime, cut into chunks
¾ cup pitted dates
1 large tart apple, cored, cut into chunks
½ cup sugar
12 oz. (3 cups) cranberries
Process orange and lime in food processor until finely chopped. Add dates,
apple, and sugar and process until apple and dates are chopped. Add cranberries
and process until coarsely chopped. Serve at once or refrigerate and serve cold.
Relish can be stored up to 1 month in refrigerator.
Yield: 4 ½ cups (about 60 calories per ¼ cup serving)
Chestnut and Sausage Stuffing
Cooking Light 2000
1 teaspoon butter or stick margarine
8 ounces sweet Italian turkey sausage
¾ cup finely chopped onion
½ cup finely chopped celery
1 cup diced tomato
1 teaspoon dried thyme
½ teaspoon rubbed sage
¼ teaspoon salt
¼ teaspoon black pepper
6 cups (1-inch) cubed French bread (about 8 slices), toasted
1 ½ cups fat-free, less-sodium chicken broth
1 cup coarsely chopped cooked shelled chestnuts (about 1 pound in shell)
Preheat oven to 350 degrees Fahrenheit. Melt butter in a large nonstick
skillet over medium-high heat. Add sausage; cook until browned, stirring to
crumble. Add onion and celery; sauté 4 minutes. Add tomato and next 4
ingredients; sauté 3 minutes. Combine sausage mixture, bread, broth, and
chestnuts in a large bowl. Spoon into an 11 x 7-inch baking dish. Bake at 350
for 40 minutes.
Yield: 8 servings (1/2 cup serving size)
NF: calories 209 (20% from fat); fat 4.6g; protein 9.6g; carb 31.8g; fiber
3.9g; chol 24mg; iron 1.9mg; sodium 564mg; calc 45mg.
Note: To cook & peel fresh chestnuts - Soak chestnuts in a bowl of
water for about 30 minutes; drain well. Cut a slit in the shell in the rounded
side of the chestnut. To roast in your oven, arrange chestnuts on a baking
sheet. Bake at 400 for 25 minutes. Or use your microwave; just arrange chestnuts
in a single layer on a microwave-safe dish. Microwave at HIGH 2 minutes (do only
12 chestnuts at a time so they cook evenly). After either method, allow
chestnuts to cool; then peel.
Cranberry and Sweet Potato Bake
Cooking Light 2000
2 (15 oz.) can sweet potatoes, drained
1 (8 oz.) can crushed pineapple in juice, drained
2 tablespoons butter or stick margarine, melted
¼ teaspoon salt
1/8 teaspoon ground nutmeg
dash of ground pepper
1 large egg
1 (16 oz.) can whole-berry cranberry sauce, divided
cooking spray
Preheat over to 350 degrees F. Combine sweet potatoes and pineapple in a
large bowl; mash with a potato masher. Stir in butter, salt, nutmeg, pepper, and
egg. Swirl in 1 cup cranberry sauce. Spoon 1/3 cup sweet potato mixture into
each of 8 (4 oz.) ramekins coated with cooking spray. Top each with 1 tablespoon
cranberry sauce. Bake at 350 for 40 minutes.
Yield: 8 servings
Note: Substitute a 1-quart casserole for the ramekins. Bake at 350 for
40 minutes.
NF: calories 212 (17% from fat); fat 3.9g; protein 2.6g; carb 43.2g; fiber
1.7g; chol 35mg; iron 1.3mg; sodium 186mg; calc 32mg.
Oatmeal Pumpkin Bread
Healthy Holiday Eating
3 cups sifted all purpose flour
1 cup uncooked regular oats
1 tablespoon plus 1 teaspoon baking powder
2 teaspoons ground cinnamon
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon ground ginger
1 teaspoon ground mace
¼ teaspoon ground cloves
1 cup honey
½ cup vegetable oil
4 eggs, lightly beaten
2/3 cup unsweetened orange juice
1 (16 oz.) can pumpkin
1 cup chopped pecans
vegetable cooking spray
1 egg white, lightly beaten
¼ cup uncooked regular oats
Combine first 9 ingredients in a large bowl. Combine honey, oil and eggs; add
to flour mixture, stirring just until blended. Stir in orange juice, pumpkin,
and pecans. Spoon batter into 2 (8 ½ x 4 ½ x 3-inch) loaf pans coated with
cooking spray. Brush tops with egg white; sprinkle each with 2 tablespoons oats.
Bake at 350 for 1 hour or until a wooden pick inserted in center comes out
clean. Cool in pans 10 minutes; remove from pans, and let cool completely on
wire racks.
Yield: 2 loaves (about 157 calories per ½-inch slice)
Citrus-Cream Cheese Pull-Aparts
Cooking Light 2000
The cream cheese mixture sinks to the bottom of the rolls. Place a piece of
foil under the pan in case the sugar mixture runs over.
1 (25 ounce) package frozen roll dough
cooking spray
¼ cup butter or stick margarine, melted
½ cup sweetened dried cranberries (such as Craisins) or chopped dried apricots
1 cup granulated sugar, divided
2/3 cup (6 ounces) 1/3-less fat cream cheese, softened
2 tablespoons fresh orange juice
1 large egg
1 tablespoon grated lemon rind
1 tablespoon grated orange rind
1 cup powdered sugar
5 teaspoons fresh lemon juice
Thaw roll dough at room temperature 30 minutes. Cut rolls in half. Place 24
halves, cut sides down, in bottom of each of 2 (9-inch) round cake pans coated
with cooking spray. Brush butter evenly over rolls. Cover and let rise in a warm
place (85 degrees), free from drafts, 30 minutes. Sprinkle with dried
cranberries. Combine ¼ cup granulated sugar, cream cheese, orange juice, and egg
in a bowl; beat at medium speed of a mixer until well-blended. Pour cream cheese
mixture evenly over rolls. Combine ¾ cup granulated sugar and rinds. Sprinkle
evenly over rolls. Cover and let rise one hour or until doubled in size. Preheat
over to 350. Bake at 350 for 20 minutes. Cover with foil. Bake an additional 5
minutes or until rolls in center are done. Remove from oven; cool 15 minutes.
Combine powdered sugar and lemon juice. Drizzle over rolls.
Yield: 4 dozen (serving size 2 rolls)
Overnight variation: After pouring cream cheese mixture over rolls,
cover with plastic wrap and refrigerate 12 hours. Gently remove plastic wrap
from rolls; sprinkle with rind mixture. Let stand at room temperature 30 minutes
or until dough has doubled in size. Proceed with recipe as directed.
NF: calories 174 (29% from fat); fat 5.6g; protein 3.6g; carb 27.7g; fiber
0.6g; chol 20mg; iron 0.3mg; sodium 203mg; calc 10mg.
Light Pumpkin Pie
Leigh Ann Fellows, CEA-FCS (Lonoke Co. EH Holiday of Foods)
2 cups canned pumpkin
2 eggs or ½ cup egg substitute or 4 egg whites slightly beaten
3 tablespoons sugar
12 packages equal
¼ teaspoon salt (optional)
1 teaspoon ground cinnamon
½ teaspoon ginger
12 ounces of evaporated skim milk
10 inch unbaked pie crust
Preheat over to 425 degrees Fahrenheit. Combine first 8 ingredients beginning
with pumpkin and ending with evaporated skim milk. Pour into pie shell. Bake at
425 for 10 minutes. Reduce over temperature to 325 and continue baking for
another 45 minutes or until knife inserted into center comes out clean. Cool.
Yield: 10 servings
Calories 163; carb 22g; fat 7g; sodium 198mg; protein 6g.
Chewy Spice Cookies
Lonoke Co.
1 cup packed brown sugar
¾ cup unsweetened applesauce
¼ cup molasses
egg substitute to equal 1 egg
2 ¼ cups all purpose flour
2 teaspoon baking soda
1 teaspoon ground ginger
1 teaspoon ground cinnamon
½ teaspoon ground cloves
sugar
In bowl, combine brown sugar, applesauce, molasses and egg substitute until
well blended. Combine flour, baking soda and spices; stir into molasses mixture.
Drop by teaspoonfuls 2 inches apart onto baking sheets that have been lightly
coated with cooking spray. Sprinkle with sugar. Bake at 375 degrees for 8-10
minutes.
Yield: about 3 ½ dozen
NF (one cookie): calories 56; sodium 15mg; chol trace; carb 12g; protein 1g;
fat trace.
Sugar Free Holiday Nog
Lonoke Co.
1 package (.9 oz.) sugar-free instant vanilla pudding mix
7 cups skim milk, divided
1 to 2 teaspoons vanilla extract or rum flavoring
2 to 4 packets sugar substitute
1 cup evaporated skim milk
Combine pudding mix, 2 cups milk, vanilla, and sugar substitute in a bowl;
mix according to pudding directions. Pour into a half-gallon container with a
tight-fitting lid. Add 3 cups milk; shake well. Add evaporated milk and shake.
Add remaining milk; shake well. Chill.
Yield: 8 servings
NF: calories 107; sodium 187mg; chol 1mg; carb 15g; protein 10g; fat 1g.
Fruit Dip
De-Lite-ful Holiday Foods
1 (8 oz.) package low fat cream cheese, softened
2 (8 oz.) cartons vanilla low fat yogurt
1 teaspoon lemon juice
1 (8 oz.) can unsweetened crushed pineapple, drained
½ teaspoon coconut extract
½ teaspoon grated orange rind
Beat cream cheese at medium speed of an electric mixer until fluffy; add
yogurt and lemon juice, and beat until smooth. Stir in pineapple, coconut
extract, and orange rind. Cover and chill thoroughly. Serve with assorted fresh
fruit.
Yield: 3 ½ cups
NF per serving (1 tablespoon): calories 20; fat 1.1g.
Sleepy Tea Mix
Instead of giving out high-fat goodies and drink mixes, try this! You can
easily change flavors - just use different gelatin flavors, and/or tea mix.
1 cup decaffeinated lemon-flavored artificially sweetened powdered instant
tea mix
1 package (0.3 oz.) sugar-free raspberry gelatin
Combine tea mix and gelatin in a resealable plastic bag. Give with serving
instructions.
Yield: about 1 cup tea mix
To serve: Pour 6 ounces hot water over 1 to 2 teaspoons tea mix; stir until
well blended.
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