The holiday's are here, and one thing we all love about this time of the year..is the food. Here's 5 healthier recipe's for 5 holiday favorites.

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Shatonia McCarty MS, RD, LDN with the LSU/AgCenter is all about healthy eating.  Below are 5 of her favorite healthier/low calorie/low fat recopies.  The best thing about these holiday favorites, you don't have to sacrifice taste to eat healthy.

1.) Holiday Eggnog- makes 12 servings of ½ cup each

You’ll need:

1 cup low‐cholesterol egg substitute

½ cup granulated artificial sweetener (your choice)

1 ½ teaspoon rum extract (optional)

1 ½ teaspoon vanilla extract

1 quart 1 percent milk

1 cup frozen light whipped topping, thawed

Fresh grated nutmeg (optional)

Directions:

1. Whisk together the egg substitute, artificial sweetener and extracts.

2. Stir in milk. Whisk in whipped topping until blended.

3. Refrigerate, covered at least two hours to allow flavors to blend. Whisk just before serving.

4. Garnish each cup with nutmeg, if desired.

Calories: 54

Total fat: 1.5 grams

Cholesterol: 4 milligrams

Sodium: 74 milligrams

Total carbohydrate: 7 grams

Dietary fiber: 0 grams

Protein: 5 grams

Source: Adapted from www.equal.com

NOTE; Egg products can be substituted in recipes typically made with raw eggs that won’t be cooked (for example, Caesar salad, Hollandaise sauce, eggnog, homemade mayonnaise, ice cream and key lime pie).

Things to remember about the Holiday Eggnog recipe:

1. Using egg substitute, the light whipped topping and low‐fat milk cuts out the fat and cholesterol almost completely.

2. Using the artificial sweetener cuts the carbohydrates by more than half. Since this is a drink and does not rely on the sugar for texture or moisture, you can use the regular granulated version of the artificial sweetener.

3. The egg substitute is a pasteurized egg product, so no cooking is necessary.

4. This is a drink that can be used at a party without anyone knowing it’s not the “regular” version if you don’t tell them.

5. The rum extract gives the flavor of rum without the extra calories and alcohol.

6. This recipe can be doubled for a larger crowd. Serve in a nice punch bowl.

 

2.) Glazed Carrots - makes 4 servings (1/2 cup each)

You’ll need:                                                                Take out:

2 cups carrots, peeled and sliced                               vegetable peeler

1/2 cup orange juice, fresh or frozen                         sharp knife

1 tablespoon cornstarch                                             saucepan

1 teaspoon brown sugar                                             stirring spoon or whisk

1/4 teaspoon cinnamon                                              measuring cups and spoons

1/8 teaspoon ground cloves

1 teaspoon reduced fat margarine (60 percent fat)

Directions:

  1. Peel and slice carrots. Cook in small amount of water on top of stove or in microwave until just tender.
  2. In small saucepan, dissolve cornstarch in cold orange juice. Stir in brown sugar, cinnamon and cloves.
  3. Over medium heat, bring juice mixture to a slow boil, stirring constantly until thickened. Add margarine and carrots. Stir to coat evenly.

Calories: 57

Total fat: 1 gram

Saturated fat: 0.2 grams

Cholesterol: 0

Sodium: 55 milligrams

Total carbohydrate: 12 grams

Dietary fiber: 2 grams

Protein: 1 gram

 

3.) Sweet Potato Puffs- makes 4 servings
What you'll need;
1 lb. sweet potatoes
2 1/2 Tbs. orange juice
2 Tbs. beaten egg or egg substitute
1 1/2 tsp. grated orange peel
1/4 tsp. ground nutmeg
2 Tbs. fi nely chopped pecans or walnuts
Nonstick spray
Equipment
Medium saucepan
Strainer
Large bowl
Potato masher or mixer
Measuring cups and spoons
Cookie or baking sheet
Spatula
Method
1. Preheat oven to 350 degrees. Spray cookie sheet
 with nonstick spray.
2. Peel and cut potatoes into 1-inch pieces. Place in
 medium saucepan, cover with water, and bring to a boil.
 Cook 10 to 15 minutes until tender. Drain, place in large
 bowl, and mash until smooth.
3. Add remaining ingredients, except for nuts.
4. Spoon mixture onto cookie sheet in 4 mounds.
 Sprinkle with nuts.
5. Bake 30 minutes, monitoring frequently as to keep
 from burning.

Points to remember about Glazed Carrots recipe: 

  1. Carrots and other deep yellow and deep green vegetables and fruits are rich in beta carotene. Beta carotene may help to protect against some chronic diseases.
  2. Sauces thickened with cornstarch require little or no fat. Cornstarch should always be mixed with cold liquid and then heated gently to a boil.
  3. You can use fresh baby carrots instead of the regular carrots. This saves time.
  4. If you want to prepare this quickly, use a can of sliced carrots, drained. There is no need to cook first; just prepare the sauce and heat until thickened.
  5. Though the recipe only calls for 1 teaspoon of brown sugar, you could use ½ teaspoon of the brown sugar/sucralose blend for the same amount of sweetness.

Fat-free gravy:

To make fat-free gravy with cornstarch, pour water or liquid from cooking vegetables in bottom of pan in which meat has been cooked. Stir and scrape up all brown bits from bottom of pan. Pour all liquid into clear measuring cup or gravy separator. Chill in refrigerator or freezer until fat rises to top of container. Skim off all fat. Mix with cornstarch and bring to a gentle boil as in recipe above.

See link for calorie and nutrition facts Dining with Diabetes, West Virginia Extension Service
4.) The Best Light Pumpkin Pie - This pumpkin pie saves 100 calories per slice from the traditional version and it tastes identical!1 cup ginger snaps (about 16 cookies)
16 oz can pumpkin
1/2 cup egg whites (about 4)
1/2 cup sugar
2 tsp pumpkin pie spice (1.25 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp cloves)
12 oz can evaporated skim milkPreheat the oven to 350°. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the bottom of the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes. Store in the refrigerator.

Allow to cool and slice in 8 wedges. Optional: serve each wedge with fat free whipped cream.

Serves 8. Each slice: 165 calories, 1.5 g fat, .5 g saturated fat, 1.5 mg cholesterol, 170 mg sodium, 32 g carbohydrate, 2 g fiber, 6 g protein. Diabetic exchange: 2 bread.

Pumpkin Pie Calorie Facts:

  • Store-bought pumpkin pie: About 260-290 calories per slice
  • Use a traditional pie crust in place of ginger snaps for this recipe: Increase from 165 calories to 220 calories per slice
  • Use 1/3 cup sugar and 1/3 cup Splenda in place of 1/2 cup sugar for this recipe: Decrease from 165 to 150 calories per slice
  • Cut this pie in 6 instead of 8: Increase to 202 calories per slice
  • Cut this pie in 10 instead of 8: Decrease to 120 calories per slice
  • Add light whipped cream from the can: 15 calories per 2 tablespoons
5.) Lemon-Garlic Roast Turkey- Makes: 12 servings, 3 ounces turkey & 2-3 tablespoons gravy each, plus leftoversActive Time: 40 minutesTotal Time: 3 hours 40 minutes (plus 24 hours brining time)

The zesty lemon-garlic rub for this turkey gives it amazing flavor. Instead of using a conventional supermarket turkey that's been “enhanced” with added sodium solution, here we brine a natural or organic turkey to keep the meat extra juicy without a lot of extra sodium.

INGREDIENTS

  • 10 cloves garlic, divided
  • 1/2 cup lemon juice
  • 1/2 cup Worcestershire sauce
  • 1/2 cup kosher salt
  • 1 12-pound natural or organic turkey, (see Shopping Tip)
  • 1/4 cup freshly grated lemon zest
  • 1/4 cup packed fresh oregano leaves
  • 2 tablespoons canola oil
  • 1/2 teaspoon freshly ground pepper
  • 3 tablespoons all-purpose flour
  • 1/2 cup dry white wine, or dry vermouth
  • 1 14-ounce can reduced-sodium chicken broth

PREPARATION

  1. Crush 6 cloves garlic and add to a very large stockpot (or clean bucket). Stir in lemon juice, Worcestershire, salt and 4 quarts cold water.
  2. Remove giblets from turkey (if included) and trim excess skin. Submerge the turkey in the brine and refrigerate for 24 hours. If the turkey is not fully submerged, turn it every 8 hours.
  3. Remove the turkey from the brine, rinse well and pat dry. Discard the brine.
  4. Preheat oven to 350°F.
  5. Place the remaining 4 cloves garlic, lemon zest, oregano, oil, pepper and 2 tablespoons water in a food processor and pulse until it becomes a paste. (Alternatively, chop garlic, lemon zest and oregano on a cutting board until finely minced, then place in a small bowl and stir in oil, pepper and water.) Loosen the skin over the breast and thigh meat. Rub the paste all over the turkey, under the skin onto the breast meat and leg meat and a little inside the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Place the turkey breast-side down in a roasting rack set in a large roasting pan.
  6. Roast the turkey for 1 hour. Turn it breast-side up on the rack, add 1 cup water to the pan, and continue roasting 1 hour more. Baste the turkey with pan drippings, tent with foil and continue roasting, basting every 15 minutes, until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F, 30 to 45 minutes more.
  7. Transfer the turkey to a large cutting board; let rest for 20 minutes before removing the string and carving.
  8. Meanwhile, pour any pan juices and fat into a large glass measuring cup and place in the freezer until the fat rises to the top, about 10 minutes. (Alternatively, pour the pan juices and fat into a fat separator then pour the defatted juices into a large measuring cup.) Whisk flour with 1/4 cup water in a small bowl.
  9. Set the roasting pan over two burners on medium heat. Add wine (or vermouth); bring to a simmer, scraping up any browned bits. Continue cooking until reduced, about 3 minutes.
  10. 10. Remove the pan juices from the freezer, skim off the fat with a spoon and discard. Add the defatted juices and broth to the roasting pan; return to a simmer, whisking often. Cook for 1 minute, then whisk in the flour mixture and simmer until thickened, 1 to 2 minutes. Pour the gravy through a fine-mesh sieve and serve with the turkey.

TIPS & NOTES

  • Shopping tip: Look for turkey labeled “natural” or “organic” in natural-foods stores or well-stocked supermarkets. Turkeys labeled “heritage” are also typically “natural.” If you can't find one, don't overlook this recipe. It works with conventional turkey, too; just skip the brining (Steps 1-2) and start with Step 3.

NUTRITION

Per serving: 180 calories; 6 g fat (2 g sat, 2 g mono); 66 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 26 g protein; 0 g fiber; 120 mg sodium; 273 mg potassium.

Nutrition Bonus: Zinc (19% daily value).

Exchanges: 4 lean meat

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