A Healthier Holiday - Part # 2

Don't overstuff yourself, take smaller portions of food, chew it completely and give your stomach the opportunity to feel satisfied before taking another bite.

Appetizers:

Cucumber Shrimp Appetizers (low fat)

Calories per serving: 16. Fat per Serving: 1 gram

Ingredients:

• 1 can (8oz) unsweetened crushed pineapple, drained
• 1 can (4oz) tiny shrimp rinsed and drained
• 1/4 cup reduced fat mayonnaise
• 1 tbs. finely chopped green onion
• 2 tsp. Dijon mustard
• 1-1/2 tsp minced fresh dill
• 1 medium cucumber (8 inches) cut into 1/4 inch slices
• Fresh dill sprigs, optional

Cooking Instructions:

1. In a bowl, combine pineapple, shrimp, mayo, onion, mustard and dill. Spoon onto cucumber slices. Garnish will dill sprigs if desired.

Gravys:

Low Fat Gravy

Calories per Serving: 19. Fat per Serving: 1 gram

• 1/2 cup finely chopped onion
• 1/2 cup finely chopped fresh mushrooms
• 2 tbs. chopped fresh parsley
• 2 cups reduced-sodium fat free beef or chicken broth divided
• 2 tbs. Cornstarch
• Pinch pepper

Cooking Instructions

1. In a saucepan, sauté onion, mushrooms, and parsley in1/4 cup broth until vegetables are tender.
2. Combine cornstarch, pepper and 1/2 cup of broth, stir until smooth. Add to pan with the remaining broth. Bring to a boil, stirring occasionally. boiling for 2 minutes. Yield 2 Cups

Mushroom Brandy Gravy

Ingredients:

• 1-1/2 cups milk
• 1 pound fresh mushrooms, cleaned & thinly sliced
• Cooking spray
• 3 tbs. brandy or dry sherry
• 3 tbs. unbleached white flour
• 1/4 tsp. Salt
• Black pepper

Cooking Instructions:

1. Heat milk just to the boiling point. Remove from heat and set aside.
2. In a large heavy skillet, sauté mushrooms in cooking spray over medium heat for about 5 minutes, stirring occasionally.
3. Add brandy and continue to cook for about 5 more minutes.
4. Gradually, sprinkle in the flour and mix in into the mushrooms with a wire whisk. Keep whisking and cooking another 5 minutes. Be sure the heat is not too high.
5. Stir in the hot milk. Cook over low heat, stirring intermittently, until smooth and thickened (about 8 minutes). Season to taste, and remove from heat.

Vegan Gravy

Ingredients:

• 1/2 cup vegetable oil
• 3-6 cloves of garlic, squashed and minced
• 2-3 slices of yellow onion, chopped
• 1/2 cup all-purpose white flour
• 4 tsp. nutritional yeast
• 4 tbs. low- or reduced-sodium soy sauce
• 2 cups water
• 1/2 tsp. sage
• 1/4 tsp. ground black pepper
• 1/2 tsp. salt
• Optional: add 5 or 6 white mushrooms, sliced
• Extra flour or cornstarch

Cooking Instructions:

1. Measure the vegetable oil into a small saucepan. Cook the garlic and onion in it for about two minutes on medium or medium-low heat, until the onion is a bit tender and translucent.
2. Add the flour, yeast, and soy sauce to make a paste. Add the water gradually, stirring constantly. Bring the gravy to a boil on medium to medium-high heat, stirring constantly -- the gravy has to boil for it to thicken. Add pepper. Stir in the sliced mushrooms, if desired. Add salt, if desired.
3. If the gravy is too thin for your taste, add one or two tablespoons of flour or small amounts of cornstarch to thicken it and add home-made-looking lumps. Use a wire whisk to eliminate lumps.

Sauces:

Cranberry Sauce

Calories per serving: 28. Fat per serving: 0 grams

Ingredients:

• 1-cup sugar
• 1-cup water
• 2 cups cranberries (8 ounces)

Cooking Instructions:

1. In a medium saucepan, combine sugar and water. Bring to boiling, stirring to dissolve sugar. Boil rapidly for 5 minutes.
2. Add cranberries. Return to boiling; reduce heat. Boil gently, uncovered, over medium-high heat for 3 to 4 minutes or until skins pop, stirring occasionally.
3. Remove from heat. Serve warm or chilled with poultry or pork. Makes about 2 cups sauce.

*Some recipes come from our community forum members.

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