By Katie Boscia, RD
Finding holiday meal recipes that are healthy but full of flavor can be a challenge. We’re here to help. Here are three healthy dishes you can serve to your guests this holiday season.
Brussels Sprouts with Shallots and Lemon
Serves 4
Ingredients
- 3 tsp. extra-virgin olive oil
- 3 shallots, thinly sliced
- 1/8 tsp. salt
- 1 pound Brussels sprouts, trimmed and cut into quarters
- 1/2 cup low-sodium vegetable stock or broth
- 1/4 tsp. finely grated lemon zest
- 1 Tbsp. fresh lemon juice
- 1/4 tsp. freshly ground black pepper
Directions
In a large, nonstick frying pan, heat two teaspoons of the olive oil over medium heat. Add the shallots and sauté until soft and lightly golden, about six minutes. Stir in the salt. Transfer to a bowl and set aside.
In the same frying pan, heat the remaining one teaspoon of olive oil over medium heat. Add the Brussels sprouts and sauté until they begin to brown, three to four minutes. Add the vegetable stock and bring to a simmer. Cook, uncovered, until the Brussels sprouts are tender, five to six minutes. Return the shallots to the pan. Stir in the pepper, lemon zest and juice. Serve immediately.
Nutrition information per serving (1 cup): 104 calories, 4 g total fat, 203 mg sodium, 4 g fiber, 13 g carbohydrates.
Cheddar and Scallion Corn Bread
Ingredients
- Nonstick cooking spray
- 1 1/3 cups all-purpose flour
- 2/3 cup yellow cornmeal
- 3 Tbsp. sugar
- 1 1/2 tsp. baking powder
- 3/4 tsp. baking soda
- 1/2 tsp. salt
- 1/4 tsp. black pepper
- 1 cup buttermilk
- 1/4 cup vegetable oil
- 2 egg whites, lightly beaten
- 1/3 cup grated extra-sharp cheddar
- 1/4 cup sliced scallions
Directions
Preheat the oven to 425 degrees. Mist two 8-inch round cake pans with cooking spray. In a bowl, add the buttermilk, oil and egg whites and stir until just combined. Distribute the batter evenly between the pans, then sprinkle with cheese and scallions. Bake 15 to 18 minutes or until a toothpick inserted into the center comes out clean. Let cool and then slice into squares and serve.
Nutrition information per serving: 125 calories, 5 g total fat, 1 g saturated fat, 17 g carbohydrates, 1 g fiber, 3 g protein.
Pears Poached in Red Wine with Chocolate Sauce
Serves 8
Ingredients
- 8 pears (Anjou or Bartlett are best)
- 4 cups red wine (about one bottle; a fruity type is best)
- 1/2 cup sugar
- 1 Tbsp. whole black peppercorns
- 1 Tbsp. orange zest (about 1 orange)
- 1/4 cup heavy cream
- 1/4 cup bittersweet chocolate chips
Directions
Peel pears and core from the bottom, leaving stems intact. Mix red wine, sugar, peppercorns and orange zest in a saucepan just large enough to fit the pears in it, then place pears upright in the poaching liquid. Bring it just barely to a boil, and then reduce to simmer. Partially cover and simmer until soft, about 1 hour. Remove from heat and allow pears to cool in the poaching liquid. Just before serving, heat cream over medium-high heat in a small saucepan until just barely bubbling around the edges. Remove from heat and stir in chocolate until completely melted. To serve, drizzle chocolate sauce on a dessert plate and set a poached pear in the center. Garnish with mint leaves if desired.
Nutrition information per serving: 172 calories, 5g fat (25.4 percent of calories from fat), 1 g protein, 32 g carbohydrates, 5 g fiber, 10 mg cholesterol, 14 mg sodium.