Low-Fat/Low-Calorie Holiday Recipes...

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    Nov 22, 2008 3:28 AM GMT
    I've been competing in the www.nu4you weight-loss challenge for the past 8 weeks and want to have some good and good-for-me foods to eat at Thanksgiving and Christmas.

    I'd love it if everyone would share one or two of their favorite "good-for-you" holiday recipes here...

    Thanks!
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    Nov 22, 2008 4:07 AM GMT
    Ranch Mashed Potatoes

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    This tasty side captures the flavor of ranch dressing without additional calories, fat, and sodium. Make these potatoes up to one day ahead, and refrigerate until just before serving. When you reheat them, you may need to add some additional buttermilk and sour cream to achieve a rich consistency.


    13 cups cubed red potato (about 4 pounds)
    1/2 cup reduced-fat sour cream
    1/4 cup chopped green onions
    1/4 cup low-fat buttermilk
    3 tablespoons butter, softened
    3/4 teaspoon salt
    3/4 teaspoon dried basil
    3/4 teaspoon dried oregano
    1/2 teaspoon garlic powder
    1/2 teaspoon freshly ground black pepper
    1/4 teaspoon dried dill


    Place potato in a Dutch oven; cover with water. Bring to a boil. Reduce heat, and simmer 20 minutes or until tender; drain. Place potato in a large bowl. Add sour cream and remaining ingredients; mash with a potato masher to desired consistency.



    Yield: 12 servings (serving size: 2/3 cup)

    CALORIES 197 (21% from fat); FAT 4.5g (sat 2.7g,mono 0.9g,poly 0.2g); IRON 0.6mg; CHOLESTEROL 14mg; CALCIUM 47mg; CARBOHYDRATE 35.9g; SODIUM 206mg; PROTEIN 4.3g; FIBER 3.2g
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    Nov 22, 2008 4:09 AM GMT
    Wild Rice Stuffing

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    For a classic stuffing, place the rice mixture in the cavity of a turkey before roasting. Make sure to get an accurate temperature reading on the stuffing as well as the bird--both should reach an internal temperature of 165°. You can also make this to serve alongside a roast or ham.


    Cooking spray
    1 1/2 cups chopped celery
    1 cup chopped onion
    1 cup uncooked wild rice
    2 garlic cloves, minced
    4 cups fat-free, less-sodium chicken broth
    1 1/2 tablespoons chopped fresh sage
    1 cup uncooked long-grain brown rice
    1/2 cup dried sweet cherries
    1/2 cup chopped dried apricots
    1/2 cup chopped pecans, toasted
    1/2 teaspoon salt
    1/2 teaspoon freshly ground black pepper


    Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add celery, onion, wild rice, and garlic to pan; sauté 3 minutes. Stir in broth and sage; bring to a boil. Cover, reduce heat, and simmer 25 minutes. Stir in brown rice, and bring to a boil. Cover, reduce heat, and cook for 30 minutes or until liquid is absorbed. Remove from heat; let stand, covered, 10 minutes. Stir in cherries and remaining ingredients.



    Yield: 12 servings (serving size: 1/2 cup)

    CALORIES 192 (19% from fat); FAT 4g (sat 0.4g,mono 2.1g,poly 1.3g); IRON 1.2mg; CHOLESTEROL 0.0mg; CALCIUM 35mg; CARBOHYDRATE 34.4g; SODIUM 243mg; PROTEIN 5.1g; FIBER 3.6g
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    Nov 22, 2008 4:12 AM GMT
    Spinach-and-Artichoke Dip

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    Best Appetizer. This warm, creamy, cheesy dip appears frequently at staff gatherings. People make it time and again because it's tasty and a snap to prepare. Assemble up to two days ahead, and bake just before serving. --Recipe by Krista Ackerbloom Montgomery (September 2000)


    2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
    1/2 cup fat-free sour cream
    1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
    1/4 teaspoon black pepper
    3 garlic cloves, crushed
    1 (14-ounce) can artichoke hearts, drained and chopped
    1 (8-ounce) block 1/3-less-fat cream cheese, softened
    1 (8-ounce) block fat-free cream cheese, softened
    1/2 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
    1 (13.5-ounce) package baked tortilla chips (about 16 cups)


    Preheat oven to 350°.

    Combine 1 1/2 cups mozzarella, sour cream, 2 tablespoons Parmesan, and next 6 ingredients (through spinach) in a large bowl; stir until well blended. Spoon mixture into a 1 1/2-quart baking dish. Sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly and golden brown. Serve with tortilla chips.



    Yield: 5 1/2 cups (serving size: 1/4 cup dip and about 6 chips)

    CALORIES 148 (30% from fat); FAT 5g (sat 2.9g,mono 1.5g,poly 0.5g); IRON 0.6mg; CHOLESTEROL 17mg; CALCIUM 164mg; CARBOHYDRATE 18.3g; SODIUM 318mg; PROTEIN 7.7g; FIBER 1.5g

    **This one is a little high in % calories from fat, so I substitute 2% milk mozzarella cheese to reduce it a little more**
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    Nov 22, 2008 4:14 AM GMT
    Pumpkin Pie Cake

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    This recipe is a little high in % calories from fat, but is less than traditional pumpkin pie.

    If you like pumpkin pie, you'll love this cake's subtle spice flavors and velvety cream cheese frosting. The slightly sweet and mild pecans add a pleasant crunch to the smooth frosting. Pumpkin-pie spice is a combination of warm spices: cinnamon, ginger, nutmeg, allspice, cloves, and mace. Use it to enliven applesauce, vanilla ice cream, or tea.


    Cake:
    Cooking spray
    2 tablespoons all-purpose flour
    1 cup granulated sugar
    1/2 cup packed brown sugar
    1/4 cup canola oil
    1/2 cup egg substitute
    2 large eggs
    1 (15-ounce) can unsweetened pumpkin
    2 cups all-purpose flour (about 9 ounces)
    1 teaspoon baking powder
    1 teaspoon baking soda
    2 teaspoons pumpkin-pie spice
    1/2 teaspoon salt

    Frosting:
    2 tablespoons butter, softened
    1 (8-ounce) package 1/3-less-fat cream cheese
    3 cups powdered sugar
    2 teaspoons fresh orange juice
    1/4 cup chopped pecans, toasted
    Orange slices (optional)


    Preheat oven to 350°.

    To prepare cake, coat 2 (8-inch) round cake pans with cooking spray. Dust pans evenly with 2 tablespoons flour.

    Combine 1 cup granulated sugar, brown sugar, and oil in a large bowl; beat with a mixer at medium speed 2 minutes or until well blended. Add egg substitute and eggs; beat until well blended. Add pumpkin, beating until blended.

    Lightly spoon 2 cups flour into dry measuring cups; level with a knife. Combine flour, baking powder, and next 3 ingredients (through salt) in a medium bowl. Gradually add flour mixture to pumpkin mixture, beating just until blended. Spoon batter into prepared pans. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes on a wire rack. Remove cake from pans; cool completely on wire rack.

    To prepare frosting, beat butter and cream cheese at medium speed until creamy. Gradually add powdered sugar, beating until blended (do not overbeat). Add juice, stirring until blended.

    Place 1 cake layer on a serving plate. Spread 1 cup frosting over layer, and top with remaining cake layer. Spread remaining frosting over top of cake. Sprinkle with pecans, and garnish with orange slices, if desired.



    Yield: 16 servings (serving size: 1 slice)

    CALORIES 318 (30% from fat); FAT 10.6g (sat 3.5g,mono 3.8g,poly 1.8g); IRON 1.6mg; CHOLESTEROL 40mg; CALCIUM 42mg; CARBOHYDRATE 51.8g; SODIUM 284mg; PROTEIN 5.2g; FIBER 1.4g
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    Nov 22, 2008 4:16 AM GMT
    Oven-Roasted Sweet Potatoes and Onions

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    4 medium peeled sweet potatoes, cut into 2-inch pieces (about 2 1/4 pounds)
    2 medium Oso Sweet or other sweet onions, cut into 1-inch pieces (about 1 pound)
    2 tablespoons extra-virgin olive oil
    3/4 teaspoon garlic-pepper blend (such as McCormick)
    1/2 teaspoon salt


    Preheat oven to 425°.

    Combine all ingredients in a 13 x 9-inch baking dish, tossing to coat.

    Bake at 425° for 35 minutes or until tender, stirring occasionally.



    Yield: 6 servings (serving size: 1 cup)

    CALORIES 247 (19% from fat); FAT 5.1g (sat 0.7g,mono 3.4g,poly 0.6g); IRON 1.2mg; CHOLESTEROL 0.0mg; CALCIUM 53mg; CARBOHYDRATE 47.8g; SODIUM 255mg; PROTEIN 3.6g; FIBER 6.5g
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    Nov 22, 2008 4:18 AM GMT
    Hot Crab Dip

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    Serve warm with melba toast or pita chips.


    1 cup fat-free cottage cheese
    1/2 teaspoon grated lemon rind
    2 tablespoons lemon juice
    1 tablespoon Dijon mustard
    1 1/2 teaspoons Worcestershire sauce
    1 teaspoon hot sauce
    1/2 teaspoon salt
    1/8 teaspoon freshly ground black pepper
    1 garlic clove, minced
    1 (8-ounce) block 1/3-less-fat cream cheese, softened
    2 tablespoons chopped green onion
    1 pound lump crabmeat, shell pieces removed
    Cooking spray
    2 tablespoons grated fresh Parmesan cheese
    1/4 cup dry breadcrumbs


    Preheat oven to 375°.

    Combine first 9 ingredients in a food processor; process until smooth.

    Combine cottage cheese mixture, cream cheese, and onion in a large bowl; gently fold in crab. Place crab mixture in an 11 x 7-inch baking dish coated with cooking spray. Bake at 375° for 30 minutes. Sprinkle with Parmesan and breadcrumbs. Bake at 375° for 15 minutes or until lightly golden.



    Yield: 20 servings (serving size: about 3 tablespoons)

    CALORIES 63 (53% from fat); FAT 3.1g (sat 1.8g,mono 0.1g,poly 0.0g); IRON 0.3mg; CHOLESTEROL 30mg; CALCIUM 29mg; CARBOHYDRATE 1.9g; SODIUM 264mg; PROTEIN 6.8g; FIBER 0.1g
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    Nov 22, 2008 4:20 AM GMT
    Brussels Sprouts with Honey-Glazed Pearl Onions and Capocollo

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    Capocollo is a delicious, tangy Italian-style cured ham. Look for it sliced in the supermarket deli section. If you can't find capocollo, substitute prosciutto.


    3 quarts water
    3 cups pearl onions
    5 cups trimmed and quartered Brussels sprouts (about 1 3/4 pounds)
    Cooking spray
    1/2 cup (2 ounces) chopped capocollo ham
    1/4 cup water
    1/2 teaspoon freshly ground black pepper
    1/4 teaspoon kosher salt
    3 tablespoons honey


    Bring 3 quarts of water to a boil in a Dutch oven. Add onions; cook 1 minute. Remove onions with a slotted spoon. Drain and rinse under cold running water; drain. Set aside. Add Brussels sprouts to boiling water; boil 2 minutes or until crisp-tender. Drain. Pinch stem end of each onion; discard peels.

    Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham; sauté 5 minutes or until lightly browned. Remove from pan. Wipe pan with a paper towel; recoat pan with cooking spray. Add peeled onions; cook over medium heat 5 minutes. Add Brussels sprouts and 1/4 cup water; cover and cook 8 minutes or tender, stirring occasionally. Sprinkle with freshly ground black pepper and kosher salt. Drizzle with honey; stir gently. Top with ham.



    Yield: 10 servings (serving size: 1/2 cup)

    CALORIES 100 (18% from fat); FAT 2g (sat 0.9g,mono 0.0g,poly 0.1g); IRON 1mg; CHOLESTEROL 4mg; CALCIUM 45mg; CARBOHYDRATE 19g; SODIUM 171mg; PROTEIN 3.5g; FIBER 2.2g
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    Nov 22, 2008 2:05 PM GMT
    okay... now I am hungry...

    Thanks for all the great foods! yum!!icon_razz.gif