Heart Smart Holiday Cooking Recipes
- White Bean with Roasted Tomatoes
- Roasted Beets with Balsamic Vinegar & Extra Virgin Olive Oil
- Roast Breast of Turkey
- Mashed Sweet Potatoes
- Sautéed Kale with Leeks
- Cranberry Compote
- Chocolate Mousse
Soup
White Bean with Roasted Tomatoes
2 large tomatoes cored
1 tablespoon extra virgin olive oil
1 small onion chopped
2 tablespoons chopped garlic
2 cups white beans rinsed, picked over, and soaked overnight in water
½ tablespoon Chipotle puree
2 tablespoons lime juice
salt and fresh ground black pepper to taste
Toss tomatoes in a small amount of olive oil and roast in 400-degree oven for 20 minutes. Let cool and remove skin. Sweat* onions and garlic in remaining olive oil until translucent. Put soaked and rinsed beans in a pot and add water to cover by one inch. Bring to a boil and simmer for 45 minutes or until the beans are cooked. Mix cooked beans with remaining ingredients and puree in blender until smooth.
*Sweating is a technique by which ingredients, particularly vegetables, are cooked in a small amount of fat over low heat. The ingredients are covered directly with a piece of foil or parchment paper, and then the pot is tightly covered. With this method, the ingredients soften without browning, and cook in their own juices.
Serves 8
Nutritional Information
Nutritional Analysis per serving:
Calories: 197
Total Fat: 2g
Saturated Fat: <0.5g
Cholesterol: 0mg
Sodium: 11mg
Total Carbohydrates: 33g
Protein: 12g
Fiber: 8gm
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Salad
Roasted Beets with Balsamic Vinegar & Extra Virgin Olive Oil
8 medium size beets (a mix of red, gold and chiogga if available)
1 tablespoon canola oil
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
2 tablespoons chopped chives
salt and black pepper to taste
Trim off beet greens, wash beets thoroughly and toss in canola oil to coat. Place beets in baking dish and roast in pre-heated 400-degree oven for about 45 minutes, or until they can be easily pierced with a fork. Using a clean towel, rub beets to peel off the skin (this is easier if they are still warm). Cut into wedges and toss with olive oil, vinegar, chives, salt and black pepper. Let marinate at least 30 minutes. The longer the marinating time the better the flavor.
Serves 8
Nutritional Information
Nutritional Analysis per serving:
Calories: 88
Total Fat: 5g
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 65mg
Total Carbohydrates: 9g
Protein: 1g
Fiber: 2g
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Entrée
Roast Breast of Turkey
1 turkey half-breast
2 tablespoons extra virgin olive oil
salt and pepper to taste
Preheat oven to 400 degrees. Coat turkey half breast in olive oil and season with salt and pepper. Place in oven on a pan with a rack and reduce heat to 325 degrees. Roast turkey, basting with pan juices every 20 minutes until internal temperature reaches 160 degrees. Use a standard meat thermometer to check internal temperature. Remove from oven and let rest for 20 minutes before carving.
Serves 8
Nutritional Information
Nutritional Analysis per serving:
Calories: 127
Total Fat: 4g
Saturated Fat: 1g
Cholesterol: 32mg
Sodium: 20mg
Total Carbohydrates: 0g
Protein: 21g
Fiber: 0g
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Side Dish
Mashed Sweet Potatoes
4 medium sized sweet potatoes or yams peeled and sliced thin
4 tablespoons fresh orange juice
1 teaspoon garam masala or curry powder
2 tablespoons extra virgin olive oil
Salt and white pepper to taste
Bring lightly salted water to a boil in a steamer. Steam sweet potatoes cover for about ten minutes until tender. Mash with remaining ingredients until smooth.
*To make homemade Garam Masala from ground spices, mix 1 tablespoon ground coriander, 2 teaspoons black pepper, 2 teaspoons ground cardamom, 1 teaspoon ground cinnamon, and 1 teaspoon ground cloves. Put in a blender and blend into a fine powder. Makes about 1/4 cup.
Serves 8
Nutritional Information
Nutritional Analysis per serving:
Calories: 91
Total Fat: 3.5g
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 36mg
Total Carbohydrates: 13g
Protein: 1g
Fiber: 2g
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Side Dish
Sautéed Kale with Leeks
4 leeks sliced thinly and washed thoroughly
16 cups chopped kale
1 cups plus 4 tablespoons vegetable or chicken broth
10 cloves garlic pressed
4 teaspoons fresh lemon juice
4 teaspoons extra virgin olive oil
salt and black pepper to taste
Hint: This recipe will need to be done in four batches because the greens have a lot of volume in their raw state.
Heat one tablespoon of broth in a large skillet and add one quarter of the leeks and one quarter of the garlic. Sauté over medium-low heat for about five minutes. Add one quarter of the kale and one quarter cup of broth. Cook for additional eight minutes stirring occasionally. Repeat with remaining leeks etc. until all greens are cooked. Toss with lemon juice, oil and salt and pepper.
Serves 8
Nutritional Information
Nutritional Analysis per serving:
Calories: 125
Total Fat: 2.5g
Saturated Fat: <0.5g
Cholesterol: 22mg
Sodium: 188mg
Total Carbohydrates: 22g
Protein: 5g
Fiber: 3g
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Side Dish
Cranberry Compote
1 12 ounce bay fresh or frozen cranberries
1 cup fresh orange juice
1 tablespoon chopped orange zest
1 tablespoon chopped fresh ginger
¼ teaspoon ground cinnamon
salt and pepper
Cook all ingredients in a heavy saucepan over medium heat about ten minutes until thickened.
Makes a little over 1 cup
Nutritional Information
Nutritional Analysis per serving:
Calories: 296
Total Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 10mg
Total Carbohydrates: 74g
Protein: 2g
Fiber: 20g
Hint: Adding a little honey or maple syrup makes this recipe a little less tart.
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Dessert
Chocolate Mousse
10 ounces quality dark chocolate
16 ounces extra firm silken tofu
6 tablespoons brown sugar
6 egg whites
Melt chocolate and sugar together in a double boiler, stirring constantly. Puree tofu and melted chocolate mixture in a blender, stopping occasionally to scrape down the sides of the blender with a rubber spatula. Transfer mixture to a bowl. In a separate bowl, beat egg whites to a semi stiff peak. With a rubber spatula, fold egg whites into blended tofu-chocolate mixture one-third at a time. Be careful not to over mix. Refrigerate eight hours and serve.
Serves 8
Nutritional Information
Nutritional Analysis per serving:
Calories: 272
Total Fat: 12g
Saturated Fat: 6g
Cholesterol: 15mg
Sodium: 81mg
Total Carbohydrates: 31g
Protein: 9g
Fiber: 3g
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