A Healthier Holiday - Part # 1

During the holidays, we indulge in foods that we don't normally eat that are loaded with calories, fat, and sodium. Then after the holidays, we're filled with regret about overdoing it when it comes time to get on the scale. With a few changes to the menu you can have a healthier dinner that retains its taste and flavor. Here are some recipes for a healthier happier holiday.

Turkey

Low-Fat Gingered Turkey with Spicy Sauce

Calories per serving: 233. Fat per serving: 9 grams.

Ingredients:

• 2 cup Boneless turkey, skinned and cubed
• 1/2 cup Plain low-fat yogurt
• 2 tbs. Tomato puree
• 1 tbs. Paprika
• 1 tbs. Fresh grated ginger
• 1 cl Garlic, crushed
• 1 tsp. Ground cumin
• 1/2 tsp. Ground cardamom
• 1 tbs. Sunflower oil
• 2 md Onions, sliced
• 1 Red pepper, seeded, cored and sliced
• 1/4 lb Okra, washed, drained and sliced
• 150 ml Water

Garnish: 1/3 Coconut flakes, lightly toasted

Cooking Instructions:

1. Place the turkey in a bowl.
2. Mix the yogurt, tomato puree, paprika, ginger, garlic, cumin and cardamom, and pour over the turkey.
3. Toss together, cover and leave in the refrigerator for 3 to 4 hours.
4. Pour the oil into a frying pan, then cook the onion over medium heat for about 3 minutes, until it is softened.
5. Stir in the pepper and okra, and cook for 2-3 minutes.
6. Gradually stir in the meat and marinade, and cook for 4-5 minutes.
7. Slowly stir in the water and bring to the boil, then cover and simmer for 10-15 minutes.
8. Sprinkle with coconut and serve with brown rice.

Simply Roasted Turkey

Calories per Serving: 290. Fat per Serving: 8 g.

Ingredients:

• 1 whole fresh turkey, 10 to 14 lbs.
• Salt to taste
• Freshly ground black pepper
• 3 sprigs fresh rosemary or 1/2 tsp dried
• 4 sprigs fresh thyme or 1/2 tsp dried
• 2 bay leaves, crushed
• 2 medium onions, roughly chopped into 1-inch pieces
• 3 carrots, roughly chopped into 1-inch pieces
• 3 stalks celery, roughly chopped into 1-inch pieces
• 2 shallots, peeled and halved

Cooking Instructions:

1. Preheat the oven to 325°F.
2. Remove the giblets from the turkey and save them for another use or discard. Rinse the turkey, inside and out, with cold water and pat dry. Season with salt and pepper inside and out.
3. If you are using fresh herbs, chop them. Combine the herbs, bay leaves, onions, carrots, celery and shallots together and stuff the mixture into the cavity of the bird.
4. Place the turkey in a roasting pan. Rub the olive oil under the skin of the turkey. Tuck the wings back, under the bird and truss it.
5. Place the turkey in the oven and roast until the skin is golden brown and crisp, the juices run clear when the thigh is pierced with a sharp knife, and a meat thermometer reads 170°F, about 3 hours. While it cooks, occasionally baste the turkey with the juices that collect in the roasting pan. Note: Allow the turkey to rest for 20 minutes and check that the temperature has come up to 180°F.
6. Transfer the turkey to a serving platter. Remove the vegetables from the cavity and discard. Let the turkey rest for about 20 minutes before carving, and then serve.

Ham

Honey-Baked Ham

Calories per Serving: 450. Fat per Serving: 13 grams

Ingredients:

• 1 ready-to-eat smoked ham, about 5 to 6 lbs.
• 1 1/2 cups dry white wine
• 5 tbs. Creole-style mustard
• 1/3 cup honey
• 1/3 cup maple syrup

For the sauce:

• 1 1/4 cups chicken stock
• 3 tbs. maple syrup
• 2 tbs. Dijon mustard
• 1 tsp cornstarch

Cooking Instructions

1. Preheat the oven to 400°F.
2. Remove the rind from the ham and score in a diamond pattern, using a knife. Place the ham in a roasting pan and pour the wine over the top. Cover with foil. Reduce the heat to 350°F and bake the ham for 1 hour.
3. Combine the mustard, honey and maple syrup in a small bowl. Remove the foil from the ham and brush the honey mixture over the ham using the entire amount. Return the ham to the oven and continue baking for 1 1/2 hours, basting occasionally. Remove the ham from the oven when the internal temperature is 150°F.
4. Transfer the ham to a warm serving platter and cover loosely with foil to keep warm. Note: Allow the ham to rest for 10 minutes and check that the temperature has come up to 160°F.
5. Drain the grease from the roasting pan and reserve the remaining juices. Heat the roasting pan over medium-high heat, add the reserved juices and bring to a boil. Add 1 cup of the chicken stock, maple syrup and mustard. Dissolve the cornstarch into the remaining 1/4-cup of stock and add to the sauce. Boil for one minute to thicken the sauce.
6. Slice the ham and serve with the sauce.

Baked Ham

Calories per Serving: 128. Fat per Serving: 4 grams

Ingredients:

• 10 lbs. pre-cooked ham
• 1/2 (12 fluid ounce) can cola-flavored carbonated beverage

Cooking Instructions:

1. Preheat oven to 275 degrees F. (135 degrees C).
2. Remove any visible excess fat from ham. Place the ham in a large turkey roasting oven bag and place in a baking dish.
3. Pour cola over ham, remove as much air as possible and seal bag.
4. Prick a few holes in bag to let steam escape and bake for 4 to 5 hours. Pour off excess juice and slice.

Turkey Salad Tortillas

Calories per Serving: 255. Fat per Serving: 7 grams

Note: This is a quick dinner using leftover turkey (10 minutes). You can use reduced fat cheese, reduced fat mayo,omit salt, and fat free tortillas. 850 watt microwave was used for this recipe so adjust for your oven.

• 2 cups cubed cooked turkey
• 1 cup (4 oz) shredded cheddar cheese
• 3/4 cup finely chopped celery
• 1/2 cup finely chopped onion
• 1 can (2-1/4 oz)sliced ripe olives, drained
• 1/2 cup mayo
• 1/4 cup picante sauce
• 6 flour tortillas

Cooking Instructions:

1. In a bowl, combine first 8 ingredients; mix well. Spoon about a 1/2 cup filling off center on each tortilla.
2. Fold sides and ends over filling and then roll up.Place in a shallow microwave safe dish. Cover and microwave on high for 2-3 minutes or until cheese is melted and filling is hot.

Credit: Pauline Hershberger, Lott, Texas

*Some recipes come from our community forum members.

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