Holiday Recipes

Turkey Meatballs with Cranberries
Serves 4
A tasty twist for the holidays.
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Ingredients
  1. 1 lb. ground turkey
  2. 3 Tbsp. bread crumbs
  3. 2 egg whites
  4. 1 Tbsp. chopped parsley
  5. 1/2 c. finely chopped onion
  6. 1/2 tsp. garlic
  7. 1/4 tsp. pepper
  8. 2 Tbsp. low sodium soy sauce
  9. 8 oz. can whole cranberry sauce (low sugar)
  10. 1/4 c. chili sauce
  11. 2 tsp. lemon juice
  12. 2 tsp. corn oil
Instructions
  1. Combine turkey, bread crumbs, egg whites, chopped parsley, chopped onion, garlic and pepper and shape into meat balls.
  2. Brown in 2 tsp. corn oil or brown in oven at 350 degrees
  3. Combine soy sauce, cranberry sauce, chili sauce and lemon juice and pour over meatballs.
Notes
  1. Serves 4
  2. Calories: 200
  3. Fat: 9 grams
Nutritionist 4 You https://nutritionist4you.com/
SALAD WITH POMEGRANATE SEEDS AND FETA CHEESE
Celebrate the Holidays with a mix of colorful greens, ruby red pomegranate seeds, and white feta cheese.
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Ingredients
  1. 10 oz. Spring Mix, Red and Green Romaine, Lollo Rosso, Arugula, Mustard and Beet Greens, Spinach, Frisee, and Radicchio
  2. 3/4 cup Feta Cheese
  3. 1 Pomegranate seeded
  4. ¼ Roasted pine nuts
  5. Salt and pepper to taste
Dressing
  1. 4 Tbsp. white balsamic vinegar
  2. 2 Tbsp. olive oil
  3. 2 Tbsp. Pomegranate Molasses
Instructions
  1. 1. Combine lettuce mixtures into a large bowl.
  2. 2. Add feta, pomegranate seeds, pine nuts and salt and pepper to taste.
  3. 3. Mix dressing and toss into salad mixture.
  4. 4. Serve immediately.
Notes
  1. Makes 12 servings (serving size 1 cup)
  2. Calories: 100
  3. Grams carbohydrates: 10
  4. Grams protein: 5
  5. Grams fat: 5
  6. Exchanges: 1 vegetable, ½ fruit, 1 fat
Nutritionist 4 You https://nutritionist4you.com/
GREEN BEANS ALMONDINE
The toasted almonds compliment the sweet taste of the fresh, steamed green beans.
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Ingredients
  1. 2 lbs. fresh green beans, trimmed and washed
  2. ¼ cup slivered almonds, toasted
Instructions
  1. 1. Steam green beans in a steamer until adente, about 3 minutes.
  2. 2. Toast slivered almonds in a skillet on low heat until golden, about 1 minute.
  3. 3. Top green beans with toasted almonds and serve immediately.
Notes
  1. Makes 10 - 12 servings (serving size ½ cup)
  2. Calories: 40
  3. Grams carbohydrates: 5
  4. Grams protein: 2
  5. Equivalents: 1 vegetable
Nutritionist 4 You https://nutritionist4you.com/
Roasted Sweet Potatoes with Butter and Maple Syrup
These decadent roasted sweet potatoes are rich in both vitamins A and C.
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Prep Time
5 min
Cook Time
40 min
Total Time
45 min
Prep Time
5 min
Cook Time
40 min
Total Time
45 min
Ingredients
  1. 3 Tbsp. butter, melted
  2. 3 Tbsp. maple syrup
  3. 2 lbs. peeled and cut sweet potatoes
  4. Salt and pepper to taste
Instructions
  1. 1. Preheat oven 350 degrees.
  2. 2. Combine butter and maple syrup in a large bowl.
  3. 3. Toss in sweet potato and coat thoroughly.
  4. 4. Add salt and pepper to taste.
  5. 5. Spread sweet potato mixture onto a greased baking sheet lined with foil.
  6. 6. Bake until golden on the outside and tender on the inside, about 40 minutes.
Notes
  1. Makes 10 - 12 servings (serving size ¾ cup)
  2. Calories: 70
  3. Grams carbohydrates: 21
  4. Grams protein: 2
  5. Grams fat: 5
  6. Equivalents: 1 starch, 1 fat
Nutritionist 4 You https://nutritionist4you.com/
 

CRANBERRY-PEAR SAUCE
Cranberry sauce is simple to make and can be prepared a day ahead and refrigerated. The sweetness from the ripe pears compliment the tartness from the fresh cranberries. It's sweet with a tart start!
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 1 package or 4 cups Fresh Cranberries
  2. 1 cup Water
  3. 1/3 cup Sugar
  4. 2 ripe Pears, peeled and diced
  5. ½ tsp. cinnamon
  6. 1 tsp. vanilla
  7. 1 Cinnamon Stick
Instructions
  1. 1. Combine all ingredients a large sauce pan.
  2. 2. Bring to a boil. Let simmer until berries start to pop. Stir occasionally.
  3. 3. Remove from heat, let cool and cover. Refrigerate until ready to serve.
Notes
  1. Makes 10 - 12 servings (serving size 1/3 cup)
  2. Calories: 65
  3. Grams carbohydrates: 16
  4. Exchanges: 1 Fruit
Nutritionist 4 You https://nutritionist4you.com/
ROASTED TURKEY BREAST WITH ORANGE MARMALADE GLAZE
Serves 6
This delicious, moist, and golden roasted turkey breast is perfect for a small family or can be prepared for a larger crowd.
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
For a 2 pound turkey breast
  1. 1 Tbsp. Butter, melted
  2. 1 tsp. Brown Sugar
  3. 2 Tbsp. Orange Marmalade
  4. 1 Garlic Clove, crushed
  5. ¼ tsp. Ginger
  6. ¼ tsp. Thyme
  7. ¼ tsp. Sage
  8. ¼ tsp. Parsley
Instructions
  1. 1. Preheat oven to 350 degrees.
  2. 2. Combine butter, sugar and marmalade in a small bowl.
  3. 3. Rub turkey breast with butter/marmalade mixture.
  4. 4. Sprinkle turkey breast with ginger, thyme, sage and parsley.
  5. 5. Bake covered for one hour. Bake uncovered for the last 15 minutes of the hour for a golden finish.
Notes
  1. Makes 6: 5 oz. servings
  2. Calories: 185
  3. Grams carbohydrates: 5
  4. Grams protein: 28
  5. Grams fat: 3
  6. Equivalents: 5 oz. extra lean protein
Nutritionist 4 You https://nutritionist4you.com/
Turkey Sausage and Apple Cornbread Stuffing
Serves 12
Sausage-Apple Stuffing combines sweet Italian Turkey Sausage, chopped fresh fennel, and apple with cornbread crumbs for traditional Thanksgiving stuffing.
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. 8 ounces reduced-fat Sweet Italian Turkey Sausage
  2. ¼ cup light butter
  3. 3 Cups Coarsely Chopped Apple
  4. 2/3 Cup Chopped Fennel or Celery
  5. 2/3 Cup Chopped Onion
  6. 2/3 Cup Chopped Mushrooms
  7. ¼ Cup Chopped Fresh Parsley or 1 tsp. Dried Parsley
  8. 1 Tablespoon Thyme Leaves or 1 tsp. Dried Thyme
  9. 1 Tablespoon Fresh Chopped Sage or 1 tsp. Dried Sage
  10. ½ Teaspoon Pepper
  11. ¼ Teaspoon Salt
  12. 1 box (13 oz.) Cornbread Stuffing Mix
  13. 2 egg whites- beaten to blend
  14. 1 ½ cups low sodium Chicken Broth
  15. Cooking Spray
Instructions
  1. 1. Brown Sausage in a skillet. Add butter to pan. Add apple, celery, onion and mushroom; Sauté 5 minutes or until tender. Add parsley, thyme leaves, sage, pepper, and salt to sausage mixture. Place in a large bowl.
  2. 2. Add cornbread crumbs and egg white to sausage mixture in bowl and mix well.
  3. 3. Add broth and toss gently.
  4. 4. Spoon mixture into 11 X 17 – inch baking dish coated with cooking spray.
  5. 5. Bake stuffing covered with foil at 350 degrees for 30 minutes.
  6. 6. Uncover and bake 15 minutes longer until lightly browned.
Notes
  1. Serving size: 1/2 cup
  2. Calories: 190
  3. Carbohydrates: 18 g
  4. Protein: 7 g
  5. Fat: 6 g
  6. Equivalents: 1 Starch, 1 Fat, 1/2 Proteins
Nutritionist 4 You https://nutritionist4you.com/
 

 

 

CORN SOUFFLE
Serves 12
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Ingredients
  1. 1 Jiffy cornbread mix
  2. ½ cup lite margarine, melted or smart balance
  3. 1 egg + 2 egg whites beaten
  4. ¼ cup of fat free half & half
  5. 1 – 15 oz. can creamed corn
  6. 1 – 15 oz. can whole corn, drained
  7. 8 oz. lite sour cream
  8. 1 small can of diced Jalapeno chilis (optional)
Instructions
  1. 1. Pre-heat oven to 350º.
  2. 2. Spray 9 x 13 baking dish with non-stick spray.
  3. 3. Mix melted margarine, eggs, half &half and sour cream with a wire whip in a medium size bowl.
  4. 4. Add corn, chilis and cornbread mix. Mix well with wire whip.
  5. 5. Pour into baking dish. Bake for 20-25 min. until lightly browned.
Notes
  1. Serving Size: 3” by 3”
  2. Total Calories: 250
  3. Grams Carbohydrates: 27 g
  4. Grams Protein: 5 g
  5. Grams Fat: 9 g
Equivalents
  1. 2 Starch and 2 Fat
Nutritionist 4 You https://nutritionist4you.com/
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