We all have new year resolutions in mind this time of year and that means weight loss and health goals for 2010. It never hurts to get a head start so here are some healthy recipes for your holiday meals and for any occasion in the new year.
January is Thyroid Awareness Month and we will have free informative talks from Dr. Orona and Dr. DiCampli and much more for our patients and blog followers. Also in January we will have our highly anticipated NFC Health Challenge so don't miss out on the opportunity to start off the year focusing on your health and longevity. See our January blog for all the details on these events and all the other exciting items we have planned for next year!
Honey Roasted Chicken with Dijon and Rosemary
Number of servings: 4
Ingredients
1 whole chicken, about 5 pounds
salt to taste
freshly ground black pepper
1 tablespoon Dijon mustard
3 sprigs of fresh rosemary
1/4 cup honey
1 lemon, zested, halved and juiced
4 cloves garlic, peeled
1/2 yellow onion, quartered
Cooking Instructions
1. Preheat oven to 375°F. Rinse the chicken under cold water and pat dry with paper towels. Season inside and out with salt and pepper.
2. Place the chicken in a large roasting pan.
3. Roughly chop two sprigs of the rosemary. In a small bowl, mix together Dijon mustard, honey, chopped rosemary, lemon juice and lemon zest.
4. Place the remaining sprig of rosemary, a lemon half, the onion quarters and garlic in the cavity of the bird. Using a pastry brush, coat the outside of the bird with the lemon honey glaze.
5. Place the roasting pan in the oven and baste the chicken every 15 minutes with any remaining glaze. Roast until a thermometer inserted into the thigh reaches 180° and juices run clear, about one hour. Remove and discard the skin. Serve hot or at room temperature.
Nutritional Information
(per serving)
Calories 341
Sodium 333 mg
Protein 47 g
Fiber 2 g
Carbohydrate 24 g
Total fat 7 g
Saturated fat 1 g
Spinach Lasagna with Sun Dried Tomato Sauce
Ingredients
2 tablespoons plus 2 teaspoons olive oil
1 1/2 tablespoons all-purpose (plain) flour
2 garlic cloves, minced
1 cup plain soy milk
1 cup vegetable stock
2 green (spring) onions, including tender green tops, sliced
1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
10 ounces fresh cremini or shiitakeShiite mushrooms, sliced
1 shallot, minced
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1/4 teaspoon salt
6 cups baby spinach leaves, chopped
2 cups fat-free ricotta cheese
3/4 cup grated Parmesan cheese
1 egg white
12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches
1 tablespoon chopped fresh basil
Cooking Instructions
In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.
In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and saute until lightly browned, about 10 minutes. Stir in the parsley and salt. Transfer to a bowl and set aside to cool.
In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.
In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside.
Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with the basil.
Nutritional Information
(per serving)
Calories 288
Monounsaturated fat 4 g
Protein 17 g
Cholesterol 6 mg
Carbohydrate 39 g
Sodium 526 mg
Total fat 8 g
Fiber 4 g
Saturated fat 2 g
Cajun-Spiced Mashed Sweet Potatoes
Number of Servings: 4
Ingredients
2 large sweet potatoes peeled and cut into 2" pieces
1 tablespoon lime juice
1/3 cup milk
Cajun seasoning to taste
salt to taste
Cooking Instructions
1. Place the sweet potatoes in a pot and cover with cold water. Bring the potatoes to a boil over high heat. Reduce the heat and simmer about 20 to 30 minutes, until the potatoes are done. Check for doneness by piercing with a fork; there should be no resistance. Drain well.
2. Mash the sweet potatoes with a potato masher or fork, or use a food mill.
3. Add the lime juice and stir well. Add the milk and stir. Add Cajun seasoning, to taste.
Nutritional Information
(per serving)
Calories 171
Protein 3 g
Cholesterol 6 mg
Carbohydrate 38 g
Sodium 91 mg
Total fat 1 g
Saturated fat 1 g
Fall Salad with Asian Pears, Walnuts, and Sherry Vinaigrette
Number of servings: 6
Ingredients
For the vinaigrette:
1 tablespoon finely chopped shallots
3 tablespoons sherry vinegar
3 tablespoons olive oil
1 tablespoon honey
salt to taste
freshly ground black pepper
For the salad:
12 cups red or green leaf lettuce, washed and torn into bite-size pieces
3 Asian pears, cored and sliced (peeling is optional)
2 cups red grapes
3 tablespoons chopped walnuts
3 tablespoons crumbled blue cheese
6 slices thick, crusty bread
Cooking Instructions
For the vinaigrette:
1. Place all the ingredients in a mixing bowl and whisk to combine. Adjust the salt and pepper to taste.
(This can be made in advance and stored in the refrigerator for up to 1 week.)
For the salad:
1. Toss the lettuce, pears and grapes with the vinaigrette in a large bowl.
2. Divide the salad among 6 serving plates and sprinkle with the walnuts and blue cheese. Serve with bread on the side.
Serving Size: 2 cups of salad with 1 tablespoon of vinaigrette
Nutritional Information
(per serving)
Calories 320
Protein 7 g
Fiber 6 g
Carbohydrate 46 g
Sodium 477 mg
Total fat 11 g
Saturated fat 3 g
Caramelized Pear Bread Pudding
Number of servings: 8
Ingredients
2 1/2 cups low-fat milk
4 large eggs
1/2 cup sugar, divided
1 teaspoon vanilla extract
1/2 teaspoon freshly grated lemon zest
1/8 teaspoon ground nutmeg
4 cups cubed, day-old country-style bread, crusts trimmed (4-6 slices), preferably whole-wheat
2 tablespoons raisins, or currants
1 teaspoon butter, softened, plus 2 tablespoons, divided
2 ripe pears, peeled, halved and cored
1 tablespoon lemon juice
Preparation
1. Heat milk in a medium saucepan over medium-low heat, stirring, until steaming, 4 to 6 minutes. Whisk eggs in a large bowl until blended; gradually whisk in 1/4 cup sugar. Slowly whisk in the hot milk until blended. Whisk in vanilla, lemon zest and nutmeg.
2. Add bread and raisins (or currants) to the milk mixture; gently fold together. Press down lightly with the back of a large spoon. Cover and set aside at room temperature.
3. Butter the bottom and sides of a round 2-quart baking dish with 1 teaspoon butter. Preheat oven to 350°F. Put a kettle of water on to boil.
4. Cut each pear half lengthwise into 4 slices. Place in a medium bowl and toss with lemon juice.
5. Heat a medium skillet over low heat until hot. Add the remaining 2 tablespoons butter and swirl until just melted and the foam subsides. Sprinkle the remaining 1/4 cup sugar over the melted butter. Arrange the pear slices on their sides in the pan in an even layer. Increase the heat to medium-low and, without stirring, let the pears begin to brown and the sauce slowly caramelize, adjusting the heat as needed to prevent burning, about 10 minutes. Remove the pan from the heat and carefully turn each pear slice with a fork. Return to the heat and cook until the sauce is uniformly golden, 2 to 4 minutes more.
6. Carefully transfer the pears one at a time to the prepared baking dish, arranging them decoratively in a circle and slightly overlapping them if necessary. Use a heatproof silicone spatula to scrape any remaining syrup over the pears.
7. Set the baking dish in a shallow baking pan. Spoon the bread and custard mixture into the baking dish. Press down on the bread until it is submerged in the custard. Place the pan in the oven and carefully add the hot water to the shallow baking pan until it is halfway up the sides of the baking dish.
8. Bake until the pudding is browned on top and set in the center, 1 to 1 1/4 hours. Carefully remove the pan from the oven. Transfer the baking dish to a wire rack and let cool for at least 45 minutes. To serve, run a knife around the edge of the pudding. Place a serving platter over it and invert the pudding onto the platter.
Tips & Notes
* Make Ahead Tip: Cover and refrigerate for up to 1 day.
Nutritional Information
(Per serving)
Calories 217
Total Fat 7 g
Saturated Fat 4 g
Monounsaturated Fat 1g
Cholesterol 119 mg
Carbohydrates 31 g
Protein 8 g
Fiber 2 g
Sodium 142 mg
Potassium 89 mg
Happy New Year!
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