As we enter the holiday season, home cooks are starting to pull together their festive menus. With nourishing options that won’t take your wellness goals off track, the dietitians from the Parkview Heart Institute have a lineup of recipes to carry you from Thanksgiving into the New Year.
Slow Cooker Turkey Breast
3 small onions, cut into thick chunks or slices
2 carrots cut into pieces or 10 baby carrots
3 stalks celery, cut into 2” lengths
16 ounces sliced mushrooms
3 pounds boneless, skinless turkey breast
2 tablespoons light margarine or plant-based butter
1 teaspoon dried dill
1 tablespoon dried oregano
2 cups low-sodium vegetable broth
1.Add vegetables into the slow cooker.
2.Add turkey breast to the top.
3.Distribute dollops of margarine/butter onto the top of the turkey breast in teaspoonfuls. Sprinkle with dry herbs.
4.Add 2 cups vegetable broth to the veggies.
5.Cook on low for 4 – 6 hours, basting often with the broth/juice from the turkey.
Serves 10
Nutrition facts
[Per serving: Calories: 180; Total fat: 3g; Saturated fat: 1g; Cholesterol: 71mg; Sodium: 416mg; Carbohydrates: 6g; Fiber: 2g; Protein: 31g]
Christmas Morning Blueberry Coffee Cake
1 cup whole wheat flour
1 2/3 cups unbleached flour
2 cups quick or old-fashioned oats
1 cup firmly packed brown sugar
2 tablespoons baking powder
1 teaspoon baking powder
1 teaspoon salt (optional)
1 teaspoon cinnamon
½ teaspoon ground cloves
2 cups skim milk
½ cup egg substitute (=2 eggs)
6 tablespoons oil (canola)
2 cups fresh or frozen blueberries
Optional topping
2 tablespoons firmly packed brown sugar
¼ teaspoon cinnamon
1.Preheat oven to 375 degrees. Combine the first 8 ingredients (whole wheat flour – cloves).
2.Mix milk, eggs and oil in a separate bowl.
3.Add liquid ingredients to dry ingredients and mix just until moistened. Add blueberries.
4.Pour into 9x12-inch baking pan that has been coated with nonstick cooking spray.
5.Bake for 35-40 minutes or until golden brown.
Optional: you can halve the recipe and bake in a 9x9 pan for 25-30 minutes. For muffins, bake at 425 degrees for 15-20 minutes. The full recipe will make about 24 muffins.
Makes 24 servings
Nutrition facts
[Per serving: Calories: 146; Fat: 4g; Saturated fat: 0g; Sodium: 82mg; Carbohydrates: 24g; fiber: 2g; Sugar: 8g; Protein: 4g]
This recipe was adapted from: Blueberry Coffee Cake, Quick & Healthy Low Fat, Carb-Conscious Cooking by Brenda Ponichtera
Potato Leek Soup
2 medium leeks, dark green stems removed
1 tablespoon avocado oil
1 tablespoon all-purpose flour (substitute gluten-free if needed)
4 cups low-sodium chicken broth (or vegetable broth)
1/2 large white onion, chopped
4 medium Yukon gold potatoes, peeled and cut into cubes
1/2 cup skim milk
Salt and fresh pepper, to taste
Fresh chives (optional for garnish)
1.Wash leeks very carefully to remove all grit. I usually cut them horizontally and separate the rings to make sure no dirt remains. Coarsely chop them when washed.
2.In a medium soup pot, add the avocado oil and flour on low heat.
3.Using a wooden spoon, mix well. This will thicken your soup and give it a wonderful flavor.
4.Add low sodium chicken broth, leeks, onion, potatoes and bring to a boil.
5.Cover and simmer on low for about 20-25 minutes, until potatoes are soft.
6.Using an immersion blender, blend the soup until smooth, adding the milk and adjusting salt and pepper to taste.
7.Serve immediately.
Nutrition facts
[Serving: 11/2 cups; Calories: 133; Carbohydrates: 24g; Protein: 4g; Fat: 2g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 87mg; Fiber: 2g; Sugar: 3g]
