Cut the Fat in Half - Holiday Menu

Appetizers:

Dinner:

Dessert:

Holiday Menu Totals:

  • 1435 calories
  • 46 fat grams

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Sun-Dried Tomato Spread on Zucchini Slices

  • 3 ounces dry sun-dried tomatoes
  • Olive oil spray
  • Sea salt and freshly ground black pepper
  • 2 cloves garlic, minced
  • 12 ounces reduced-fat cream cheese, softened
  • 1 tablespoon fresh basil, or 1 teaspoon dried
  • 1 tablespoon capers, drained
  • 1/4 cup parsley leaves
  • Pinch cayenne pepper
  • 4-5 small crisp zucchini, washed and chilled
     

Place the tomatoes in a vegetable steamer with a couple of inches of boiling water in the pan. Steam for 8 to 10 minutes or until tomatoes are soft and reconstituted. Cool. Cut into strips with kitchen shears. Put into a bowl. Spray with enough olive oil spray to lightly coat. Season with salt and freshly ground pepper.

In food processor with steel blade, blend together the garlic, cheese, basil, capers, parsley and cayenne pepper until smooth. Add the tomatoes and pulse on and off until they are mixed in but still in small pieces.

Trim the ends from the zucchini.

Cut at a diagonal to form oval slices.

Spread the cheese spread on the zucchini slices no sooner than an hour before serving.

Cover and chill until ready to serve.

Garnish with fresh basil or parsley leaves.

Serves 12.

Nutrients per Serving:

Calories44.23Fat-total2.67 g
Protein2.23 gSaturated Fat1.60 g
Carbohydrates3.36 gVitamin AR RE41.49 RE
Dietary Fiber0.56 gVitamin C3.26 mg
% Calories from fat52%% Calories from carbs29%

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Smoked Salmon Spread on Cucumbers

  • 12 ounces reduced fat cream cheese, softened
  • 1/4 cup fat-free half and half
  • 8 ounces smoked salmon, cut into pieces
  • 2 tablespoons chopped scallions
  • 1 tablespoon chopped parsley
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon finely chopped lemon zest
  • Generous dash hot pepper sauce
  • 2 European style fresh crisp cucumbers
  • Salmon caviar
     

In food processor with steel blade, blend together the cheese, cream and salmon until smooth.

Add the scallions, parsley, lemon juice and zest and hot pepper sauce to taste.

Spoon into a pastry bag fitted with a large star tip (7-8 mm).

Wash and trim the cucumbers.

Cut crosswise into 1/4-inch slices.

Pipe the cheese mixture onto the cucumbers and top each with a dollop of salmon caviar.

Makes about 4 dozen. Serves 12.

Nutrients per Serving:

Calories84.00Fat-total7.01 g
Protein4.00 gSaturated Fat4.27 g
Carbohydrates1.53 gVitamin AR RE72.01 RE
Dietary Fiber0.18 gVitamin C1.82 mg
% Calories from fat74%% Calories from carbs7%

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Herb Roasted Turkey Breast

  • 6 to 8 pound fresh turkey breast, bone in
  • 4 tablespoons light butter (50% calorie reduction), softened
  • 1 teaspoon dried sage leaves
  • 1 teaspoon dried thyme leaves
  • 1 tablespoon chopped parsley
  • 2 teaspoons sea salt
  • 1/2 teaspoon black pepper
  • 1 clove garlic, finely minced
  • Vegetable oil or olive oil spray
  • Salt and freshly ground pepper
  • Wash and pat dry the turkey.
     

Using fingertips, carefully loosen the skin on each side of the top part of the breast to make a "pocket" between the skin and the meat.

With a fork, blend the butter with the herbs, salt, pepper and garlic. Divide the mixture in half and with fingertips, carefully slide half of it under the skin on each side of the breast.

Spray outside of the breast with the vegetable spray. Season the cavity area well with salt and pepper.

Place, with cavity down, on a rack in a shallow roasting pan. Roast in the center of a preheated 400 °F. oven for 1 hour.

Reduce to 375 °F. and continue roasting until thermometer inserted in thickest part of the meat registers 165 - 170 °F. The turkey breast should be a dark golden brown.

Let sit 15 minutes before carving.

Makes 8 to 10 servings.

Nutrients per Serving:

Calories241.08Fat-total3.29 g
Protein49.65 gSaturated Fat0.83 g
Carbohydrates0.21 gVitamin AR RE28.36 RE
Dietary Fiber0.08 gVitamin C0.47 mg
% Calories from fat13%% Calories from carbs0%

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Roasted Vegetable Savory Bread Dressing

  • 10 cups lightly toasted cubed French bread
  • 3 to 3 1/2 cups of the Light and Easy Stock
  • 2 large red Spanish onions
  • 3 large leeks
  • 4 large shallots
  • 3 cloves garlic
  • 5 ribs celery
  • 2 tablespoons extra-virgin olive oil
  • 1 cup chopped Italian parsley
  • 2 large eggs
  • 3 egg whites
  • Salt and pepper, to taste
  • 2 teaspoons poultry seasoning
     

Place the bread cubes in a large mixing bowl and pour over the stock to moisten. It should be thoroughly moistened, but not soggy.

Peel the onions and cut in half lengthwise. Slice, crosswise, into 1/2" slices.

Trim the tough tops and root ends from the leeks. Slice, lengthwise, 3/4ths of the way through. Wash thoroughly, holding the layers apart to remove all of the grit. Slice, crosswise, into 1/2" slices

Peel the garlic and lightly crush the cloves,

Slice the celery into 1/2" slices.

Place all of the vegetables in a single layer on heavy baking sheets. Toss with the olive oil. (There should be just enough to coat.) Place in a preheated 450 °F. oven for 12 to 15 minutes. Stir twice so the vegetables on the edge won't get too brown. Remove and cool. Place on a cutting board and chop into a fine dice. Add to the bread mixture.

Add the parsley.

Beat together the eggs and the whites. Toss into the mixture with the seasonings. (To correct the seasonings, cook a small amount in the microwave and taste.)

Spray 1 or 2 shallow baking dishes with non-stick vegetable spray. Bake in a preheated 375 °F. oven until hot through and lightly browned….45 minutes to 1 hour.

Makes 12 to 16 servings.

Nutrients per Serving:

Calories180.28Fat-total5.08 g
Protein6.57 gSaturated Fat1.02 g
Carbohydrates26.65 gVitamin AR RE47.20 RE
Dietary Fiber2.95 gVitamin C12.09 mg
% Calories from fat26%% Calories from carbs60 %

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Light and Easy Stock

  • 8 cups fat-free canned chicken broth
  • 4 cups water
  • 1 cup dry white wine (optional)
  • 1 bay leaf
  • 3 sprigs each parsley, thyme, sage and rosemary
  • 1 cup coarsely chopped celery, with leaves
  • 1 cup coarsely chopped onions
  • 1 large carrot, peeled and coarsely chopped
  • 1 teaspoon black peppercorns
  • Salt to taste
     

Pour broth, water and wine into a large non-reactive pot. Add herbs, vegetables and peppercorns.

Bring to a boil. Simmer uncovered, for 45 minutes.

Strain through a fine strainer.

Season with salt to taste.

Makes about 12 cups.

Nutrients: not applicable.

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Lower-fat Gravy

  • 3 tablespoons extra-virgin olive oil
  • 1/3 cup flour
  • 3 cups Light and Easy Stock, heated
  • 1/2 cup dry white wine (optional)
  • 1/2 cup fat-free half and half
  • Sea salt and freshly ground pepper, to taste
     

In a heavy saucepan blend together the oil and flour. Cook over medium heat, stirring, for 3 minutes. Whisk in the warm stock and the white wine. Cook, whisking, until mixture is just thick enough to coat a wooden spoon. Whisk in the cream. Cook until bubbly. Season to taste with salt and pepper.

Makes about 4 cups.

Nutrients per Serving:

Calories148.87Fat-total8.08 g
Protein2.34 gSaturated Fat1.12 g
Carbohydrates8.99 gVitamin AR RE0.40 RE
Dietary Fiber1.72 gVitamin C0.50 mg
% Calories from fat53%% Calories from carbs26%

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Rosemary Sweet Potatoes

  • 3 large sweet potatoes
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons coarse sea salt
  • 1 tablespoon finely chopped fresh rosemary leaves
     

Peel the potatoes. Cut into 1" slices. Place in a single layer on a baking sheet.

Sprinkle over the olive oil, salt and rosemary. Toss with fingertips to coat.

Place in a preheated 450 °F. oven.

Roast for 20 minutes or until potatoes are fork tender.

Makes 10 to 12 servings.

Nutrients per Serving:

Calories55.62Fat-total2.45 g
Protein0.54 gSaturated Fat0.33 g
Carbohydrates7.96 gVitamin AR RE652.41 RE
Dietary Fiber0.28 gVitamin C7.25 mg
% Calories from fat39%% Calories from carbs57%

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Parmesan Mashed Potatoes

  • 3 pounds large red skin or Yukon Gold potatoes
  • Salt, to taste
  • 1 cup fat-free evaporated milk
  • 4 ounces Parmigano-Reggiano (imported Parmesan cheese) = 1 cup grated
  • 1/2 teaspoon freshly ground black pepper
     

Peel the potatoes and cut into pieces. Place in a large saucepan and cover with cold water seasoned with salt to taste. Cover pan and bring to a boil. Uncover and simmer for 20 to 25 minutes, or until the potatoes are fork tender.

Drain, reserving the liquid, and return to the hot pot.

Heat the milk.

On lowest speed of the portable mixer, start mashing the potatoes. When they are broken into small pieces, gradually add the hot milk and whip until smooth.

Add the cheese and whip until melted. Add some of the reserved cooking water, as needed, for a fluffy texture.

Season with salt to taste and the pepper.

Serve warm.

Nutrients per Serving:

Calories134.43Fat-total1.89 g
Protein5.27 gSaturated Fat1.04 g
Carbohydrates24.15 gVitamin AR RE10.87 RE
Dietary Fiber2.29 gVitamin C8.41 mg
% Calories from fat13%% Calories from carbs72%

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Make-Ahead Fresh Green Beans

  • 1 tablespoon extra-virgin olive oil
  • 1 medium red bell pepper, in 1/4 strips
  • 2 cloves garlic, minced
  • 1 1/2 pounds fresh green beans, blanched
  • 1/4 cup balsamic vinegar
  • Salt and freshly ground pepper to taste
  • 1/4 cup freshly grated imported Parmesan cheese
     

Sauté bell pepper in oil until tender. Add garlic, green beans, vinegar, salt and pepper. Heat until beans are warmed. Serve hot, topped with freshly grated cheese.

Nutrients per Serving:

Calories53.33Fat-total2.35 g
Protein2.31 gSaturated Fat0.61 g
Carbohydrates7.16 gVitamin AR RE90.00 RE
Dietary Fiber1.15 gVitamin C26.62 mg
% Calories from fat36%% Calories from carbs48%

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Fresh and Light Apple-Celery Salad

  • 4 large heads Belgian Endive
  • 4 large firm red apples, cored and halved
  • 2 tablespoons fresh lemon juice
  • 6 large ribs celery, strings removed
  • 1 cup white raisins
  • 1 large head romaine lettuce, washed, dried and chilled
  • 1/2 chopped walnuts
  • Watercress sprigs
  • 1 recipe Creamy Lemon Dressing
     

Wash the endive, separate into individual leaves, wrap in paper towels and place in a plastic bag. Chill for at least 1 hour.

Slice the apple halves into thin slices. Toss gently in the lemon juice. Slice the celery into thin slices.

Toss together the apples, celery and raisins with the dressing.

Shred the romaine.

Arrange 3 or 4 endive leaves on an individual salad plate.

Make a bed of the shredded romaine in the center of the leaves.

Top with a spoonful of the apple mixture.

Sprinkle with the walnuts.

Garnish with a watercress sprig.

Serve immediately.

Serves 10 to 12.

Nutrients per Serving:

Calories121.13Fat-total2.92 g
Protein1.67 gSaturated Fat0.31 g
Carbohydrates23.93 gVitamin AR RE55.36 RE
Dietary Fiber3.94 gVitamin C11.66 mg
% Calories from fat20%% Calories from carbs74%

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Creamy Lemon Dressing

  • 1 cup fat-free plain yogurt
  • 1/4 cup mayonnaise
  • 3 tablespoons fresh lemon juice
  • 1 teaspoon lemon zest
  • 1 tablespoon honey
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
     

Whisk together until blended.

Makes about 1 1/4 cups.

Nutrients per Serving:

Calories48.18Fat-total3.67 g
Protein0.86 gSaturated Fat0.67 g
Carbohydrates3.41 gVitamin AR RE1.62 RE
Dietary Fiber0.05 gVitamin C2.01 mg
% Calories from fat66%% Calories from carbs27%

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Cranberry-Apple Chutney

  • 2 cups water
  • 2 cups sugar
  • 2 tablespoons molasses
  • 2 large Granny Smith apples, peeled and cut into small, thin slices
  • 12 ounces fresh cranberries
  • 1 cup golden raisins
  • 1/3 cup red wine vinegar
  • 2 tablespoons finely minced fresh ginger root
  • 2 teaspoons hot curry powder
  • 1 teaspoon salt
  • 1/2 teaspoon Tabasco Sauce
     

In a heavy saucepan, bring the water and sugar to a boil. Boil until sugar is dissolved.

Add the molasses and apple slices. Bring to boil. Reduce to simmer and cook, uncovered, for 20 minutes, or until the apples are fork tender.

Add the washed and stemmed fresh cranberries along with the remaining ingredients.

Stir and bring back to a boil. Cook for 20 minutes longer.

Store in a covered jar in the refrigerator until ready to serve. Best when make a day or two before using. Keeps for several weeks in the refrigerator.

Makes about 4 cups.

Nutrients per Serving:

Calories78.58Fat-total0.04 g
Protein0.22 gSaturated Fat0.00 g
Carbohydrates20.13 gVitamin AR RE1.19 RE
Dietary Fiber0.90 gVitamin C1.90 mg
% Calories from fat0%% Calories from carbs98%

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Light Pumpkin Cheesecake with Gingersnap Crust

Crust:

  • 1-1/4 cups gingersnap crumbs
  • 3 tablespoons stick butter or margarine, melted
  • 4-1/2 packets Equal® sweetener

Combine gingersnap crumbs, Equal® and butter.

Press onto bottom of a 9-inch spring form pan.

Bake in preheated 325° F oven 8 minutes.

Cool on wire rack while preparing cheesecake.

Filling:

  • 3 packages (8 ounces each) reduced-fat cream cheese, softened
  • 30 packets Equal® sweetener
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • 1 cup canned pumpkin
  • 2 eggs
  • 2 egg whites
  • 2 tablespoons cornstarch
  • 2 teaspoons vanilla
 
Beat cream cheese, Equal®, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined.
 
Mix in pumpkin.
 
Mix in eggs and egg whites.
 
Mix in cornstarch and vanilla until blended.
 
Pour cheesecake mixture over baked crust.
 
Bake in preheated oven 40 to 45 minutes or until center of cake is almost set.
 
Cool on wire rack 5 minutes.
 

Topping:

  • 1 cup reduced-fat sour cream
  • 3 packets Equal® sweetener
  • 1/2 teaspoon vanilla

Combine sour cream, Equal® and 1/2 teaspoon vanilla.

Gently spread over top of cheesecake.

Return to oven and bake 3 to 4 minutes until sour cream mixture is set.

Remove cheesecake to wire rack.

Gently run metal spatula around rim of pan to loosen cake.

Let cheesecake cool completely.

Cover and refrigerate at least 4 hours before serving.

To serve, remove side of pan. Cut cake into wedges.

Makes 16 servings. 

Nutrients per Serving:

Calories196  
Protein7 g  
Carbohydrates13 g  
Fat-total13 g  
    

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