12 Days of Christmas Recipe Countdown: Vegetable Strata

INGREDIENTS:

1 cups Skim milk

4 each Eggs or 2/3 cup egg beaters

2 Tablespoons Turkey bacon bits (optional)

2 cups Crimini or button mushrooms, sliced

2 cups Roma tomatoes, diced

1 cup Bell peppers, chopped

1 cup Onion, chopped small

4 pieces Whole wheat bread

1 teaspoon Salt

¼ teaspoon Pepper (white pepper if possible)

1 cup 2% sharp or mild cheddar cheese

PREPARATION:

• Preheat oven to 350°F.


• Pre-grease 9 x 9 baking dish with pan spray.


• In a hot sauté pan, sauté onions, mushrooms, tomatoes and bell peppers; stir frequently.


• Meanwhile, in mixing bowl, place eggs, skim milk, salt and pepper.


• Whisk until ingredients are well mixed.


• Place bread slices in the bottom of the baking pan.


• Once vegetables are tender, sprinkle over bread slices.


• Then pour egg mixture over vegetables and bread slices


• Bake for 20 minutes, covered with plastic wrap then foil.  (plastic won’t melt)


• Pull out strata after 20 minutes then add low fat cheddar cheese and place back in oven for about 5 minutes to melt.


• Pull out of oven and let strata sit for about five minutes; cut and serve!

 

Chef’s Note:  Strata can be varied with different vegetables and even using different flavors of cheese, such as Gouda, feta, parmesan, mozzarella, Colby jack or Swiss cheeses.  Turkey bacon, tofu, Boca burger crumbles, and chicken breast are other ingredients that can be used; just remember the calories change when using calorie dense ingredients.

Number of Servings: 9

Serving Size: 1 cup

Calories: 110

Fat Grams: 3.5

12 Days of Christmas Recipe Countdown: Christmas Sugar Cookies

INGREDIENTS:

1 stick Unsalted butter

¾ cup Splenda Sugar (or sweetener of your choice—may change calorie count)

1 each Egg

2 teaspoons Pure vanilla extract

1 teaspoon Baking powder

2 Tablespoons Skim Milk

3 cups All purpose, unbleached, flour

1 pinch Salt

PREPARATION:

• Preheat oven to 400 F.


• In mixing bowl, mix butter, Splenda, egg, vanilla, milk, baking powder and salt. 


• When evenly mixed, add flour.


• Sprinkle about ½ cup of flour on the counter. (Be sure to also flour rolling pin, and the top of the dough.) 


• Using only half of the dough, roll out into nice medium thickness sheet.   (Make sure surface is well floured to prevent sticking).


• Cut dough with your favorite cookie cutters, then place on baking sheet and bake for about 5-10 minutes depending on oven, and golden color of cookie.

Yield: 45 cookies

Serving Size: 1 cookie

Calories: 45

Fat: 1.5 grams

12 Days of Christmas Recipe Countdown: Chestnut Ravioli with Madeira Mushroom Sauce

Maderia Mushroom Sauce

INGREDIENTS

2 Tablespoons Shallots, minced

1 Tablespoon Garlic, fresh, minced

2 cups            Mushroom, sliced

1 teaspoon Thyme, fresh, chopped

4 ounces Madeira wine

1 ½ cups Veal stock or brown sauce reduced

2 Tablespoons Half and half

1 Tablespoon Parsley, fresh, chopped

½  teaspoon Salt

½  teaspoon White pepper

¼ cup Cold water

2 Tablespoons Cornstarch (mix with cold water to make slurry)                    

 

PREPARATION:                                                                                                    

• Heat sauce pan; spray with cooking spray.


• Sauté shallots for about two minutes on medium heat.


•  Add garlic, mushrooms and thyme; sauté for another two minutes.


• Add Madeira wine and let reduce for about 1 minute.


• Add the veal stock (or beef stock), parsley, salt and pepper; let this reduce by 1/2 for approximately 5 minutes.

• Add cornstarch slurry if a thicker consistency is desired.  Slurry is corn starch and cold water—about one to one ratio.

                                   

Chef’s Note:  This technique can be used with any type of liquor or wine. This sauce goes great with chicken breast, or beef tenderloin as well as pork tenderloin.

 

Number of servings: about 6

Serving size: 2 ounces

Calories: 50

Fat grams: 3

 

Chestnut Ravioli

INGREDIENTS:

2 cups All purpose flour

½ cup Ground flax seed

4 each Eggs

1 teaspoon Olive oil

Filling:

½ pound Chestnuts, crushed

3 cups Ricotta, fat free

½ cups Parmesan cheese

2 Tablespoons Shallots, sautéed or softened

¼ teaspoon Cinnamon

1 egg Egg mixed with little water (for making pasta stick)

PREPARATION:

• Preheat large pot of boiling water.


• Set up food processor, with “S” blade attachment.


• Add flour and flax then add eggs and oil to food processor bowl.


• Process until the flour is incorporated and evenly moistened.  The pulse button on your machine is best for this if you have one.


• Lightly flour your work area and knead your dough.


• Let the dough rest for about 30 minutes


• While dough rests, prepare filling.


• For the filling, mix the crushed chestnuts (your food processor works great for this) then add the ricotta, parmesan cheese, sautéed shallots and pinch of cinnamon.


• When dough is ready, use the pasta roller attachment on your Kitchen Aid mixer and simply feed the dough through. Repeat until you get to level 4 on your pasta roller. (Level 4 is the desired thickness for your raviolis.) If you do not have a Kitchen Aid mixer, roll out dough on floured surface as thin as you can without our tearing the dough.


• Once your pasta is rolled out, simply scoop 1 ounce of filling in rows on your sheet of dough.  Be sure to keep plenty of space between raviolis.


•  Brush an egg-water mixture around and in between the raviolis—this helps the sheet of pasta that gets placed on top of your filling to stick so your filling does not come out during the cooking process.


• Use a ravioli cutter, or even a circular cutter, to cut the raviolis. Press the sides of the ravioli with your hands to make sure all filling is sealed inside.


• Repeat until you have made 24 raviolis, or reserve your dough for a later day.  (Raviolis can be made ahead of time, stored in freezer and simply cooked from frozen state.) 


• Boil pasta for about 12 minutes or until pasta is soft and slightly aldente.  (Pasta will float after a few minutes but continue to let cook.)

Servings: 12

Servings Size: 2 raviolis

Calories: 250

Fat: 6

12 Days of Christmas Recipe Countdown: Chicken Saltimboca

INGREDIENTS:

4- 4 ounce Boneless, skinless chicken breast

4 slices Proscuitto, sliced very thin ½ ounce

1 Tablespoon Sage, fresh, chopped or 4 sage leaves

1 cup Flour, unbleached

1 Tablespoon Onion powder

1 cups Egg beaters, or egg whites

4 slices Provolone cheese, sliced very thin ½ oz.

10 cups Spinach, rough chopped, cooked, cooled

1 Tablespoon Olive oil

Pinch Salt

Pinch White pepper

½ cup White wine

1 cup Chicken stock, low sodium

½ cup Fat free half and half

1 teaspoon Sage, fresh, chopped

 

PREPARATION:

• Pound out chicken breasts to about a ¼ ” thickness. (Chicken breasts should be pounded thin enough so that it all sides are uniform for cooking purposes.)


• Heat large saute pan to medium high heat/flame.


• In medium size bowl, mix flour, salt, pepper and onion powder.


• Place a thin slice of proscuitto on cutting board, then lay a sage leaf on top of the proscuitto with face side down.  Then place pounded chicken breast on top of that.


• Next, place a slice of provolone cheese on the top of the chicken breast and then fill the center with the cooked and cooled spinach.


• From the top of one chicken beast roll the breast around the spinach to the other end of the breast.  Secure with toothpick if needed.


• Dip rolled chicken breasts into egg beaters, then dip them into the flour mixture and set aside until all breasts have a nice flour coating.


• Add olive oil to pan and spread around. Once olive oil is hot, place breasts in saute pan.


• Leave chicken breasts on each side until nice golden brown


• Once you have flipped the breast over onto the last side and after it has seared for about 2 minutes, then add the white wine.


• Let the white wine slightly evaporate or absorb into the chicken then add your chicken stock and sage.


• The stock should slightly thicken, Then simply add the fat free half and half to make it a creamy looking sauce; remove breasts from pan and pour sauce over the chicken.

Serves: 4

Serving Size: 1 Breast with 2 ounces of sauce

Calories: 255

Fat: 8 grams

12 Days of Christmas Recipe Countdown: Pecan Crusted Chicken Breast with Apricot-Ginger Sauce

Apricot-Ginger Sauce

INGREDIENTS:

2 ½ Tablespoons Shallots, minced

1 Tablespoon Ginger, grated

1 cup Apricot nectar

1 cup Chicken stock

2 Tablespoons Dried apricots, diced

2 Tablespoons Currants

1 ½ Tablespoons Brown Sugar

1 ½ Tablespoon Dark balsamic vinegar

PREPARATION:

•  Heat pot then coat pot with cooking spray.


• Sauté ginger and shallots.


• Add remaining ingredients.


• Simmer for 20 minutes

 Chef’s Note:  This is a great sauce over Mahi Mahi, pork tenderloin, grilled salmon, and even duck breast.  Another variation is to only add; ginger, garlic, shallots, soy sauce, chicken stock and brown sugar.  If serving with Mahi Mahi, I would also add some canned or fresh pineapple if you have it.

Number of servings: 8

Serving Size: ¼ cup

Calories: 23

Fat Grams: .2

 

Pecan Crusted Chicken Breast

INGREDIENTS:

2 – 4 ounce Chicken breasts, or cutlets

¼ cup Panko bread crumbs

2 Tablespoon Pecan nuts, finely chopped (same size as Panko)

1 Tablespoon Italian parsley, fresh, chopped

¼ teaspoon Onion powder

¼ teaspoon Garlic powder

Pinch Salt

Pinch Ground black pepper

Cooking spray

PREPARATION:

• Preheat oven to 375˚F.


• Combine panko crumbs, chopped macadamia nuts, parsley, onion powder, garlic powder salt and pepper.


• Coat each fillet with 2 tablespoons of panko macadamia nut crust


• Spray small baking pan with non-stick cooking spray.


• Lay both fillets in pan.


• Then place the pan in the oven and bake for about 15 minutes.


• Serve with your favorite sauce.

Number of servings: 2

Serving size: 1- 4 ounce fillet

Calories: 160

Fat grams: 6 grams

12 Days of Christmas Recipe Countdown: Wild Mushroom Risotto

INGREDIENTS:

1 teaspoon olive oil

¾ cup Arborio Rice or Brown Sushi Rice

1 cup Onion, finely diced

1 Tablespoon Garlic, minced

4 cups Low Sodium Chicken Stock

1 cup White Wine, Chablis or Chardonnay

2 cups Shitake mushrooms, stemmed and sliced

3 cups Crimini mushrooms, sliced

2 cups            Morel mushrooms dried, then rehydrated

1 ½ tablespoons Fresh Thyme, chopped

2 tablespoons Rosemary, fresh, chopped

½ cup Parmesan cheese, freshly grated

½ cup Half and half

½ teaspoon Salt

Ground Black Pepper, to taste

 

PREPARATION:

• Preheat medium size sauté pan to medium high heat. (preferably, use a non-stick pan)


• Spread olive oil around pan


• Add diced onion and sauté until soft


• Then add Arborio rice or brown sushi rice to pan and sauté with onions


• Continuously stir.


• Pour in ½ cup of the chicken stock.


• Once the chicken stock has been absorbed in the rice, then add ½ cup of the white wine.


• Continue this same process until the last ½ cup of chicken stock is left.


• Add your mushrooms, thyme and rosemary to the risotto.


• Once the vegetables soften, add the last half cup of chicken stock.


• As that chicken stock gets absorbed into the rice, add your parmesan cheese, salt and pepper and stir.


• Add half and half. *Optional, but it does give a little creamery texture and appeal to the risotto.

 

Chef’s Note: Many other vegetables can be used in place of the vegetables provided, such as zucchini, summer squash, asparagus, carrots, peppers, cherry tomatoes and different varieties of onions.

Serves: 8

Serving Size: ½ cup

Calories: 182

Fat: 5 grams

12 Days of Christmas Recipe Countdown: Prosciutto Wrapped Asparagus

INGREDIENTS:
16 each Asparagus stalks, washed and trimmed
4 slices Prosciutto, sliced thin about ¼ ounce each
1 teaspoon Olive oil
¼ teaspoon Salt and pepper mixed
2 Tablespoon Balsamic vinegar reduction ( can be purchased)

PREPARATION:
• Preheat oven to 350°F.
• Toss asparagus with salt and pepper mixture in bowl.
• Then wrap prosciutto around four stalks of asparagus each.
• Lightly spray baking sheet pan with pan spray.
• Place asparagus bundles on sheet tray and bake for about 12 minutes or until prosciutto is crispy.
• Drizzle asparagus with balsamic reduction as a garnish and flavor enhancer!

Number of Servings: 4
Servings Size: 1 bundle
Calories: 45
Fat: 2

12 Days of Christmas Recipe Countdown: Cranberry Orange Scones

 

INGREDIENTS:

2 ¼ cup Whole wheat flour

¾ cup White flour

1/3 cup Sugar

2 teaspoon Baking powder

½ teaspoon Salt

½ teaspoon Baking Soda

½ cup Butter

2 each Eggs

1 cup Milk, skim

1 cup Cranberries, dried

1 Tablespoon Orange peel zest

PREPARATION:

• Preheat oven to 350° F.


• Line baking sheet with parchment paper.


• Sift flour, sugar, baking powder, salt and baking soda into large bowl.


• Mix in orange peel.


• Add butter and rub in with fingertips until mixture resembles coarse meal.


•  Mix in dried cranberries.


• Gradually add skim milk, tossing with fork until moist clumps form.


• Turn dough out onto lightly floured work surface.


• Knead briefly to bind dough, about 4 turns.


• Form dough into 1-inch-thick round.


• Cut into 12 wedges.


• Transfer wedges to prepared baking sheet spacing 2 inches apart.


• Bake until tops of scones are golden brown, about 20 minutes. Remove scones from oven and let stand on baking sheet 10 minutes.


• Serve scones warm or at room temperature.

Number of Servings: 12

Serving Size: 1 each about ¼ cup

Calories: 145

Fat grams: 4

Turkey Day Recipe Countdown: Pecan Pie

No matter how you say it, Peacan Pie is a Thanksgiving classic, but did you know that just one a slice of pecan pie can pack in a whopping 500 calories? This year, try using this lower calorie recipe and enjoy this holiday treat guilt-free!



INGREDIENTS:

1 cup Brown sugar

¼ cup White sugar

½ cup Water

2 Tablespoons Arrowroot (for thickener)

1/3 cup Egg beaters

2 each Eggs

2 Tablespoons Butter

1 teaspoon Pure vanilla extract

½ teaspoon Salt

2 cups. Pecans, chopped

 Pie Crust

4 ounces Butter, unsalted, cold

4 ounces Fat free cream cheese, cold

¼ cup. Sugar

1/8 teaspoon Salt

¼ teaspoon Baking powder

1 Tablespoon Apple cider vinegar

4 Tablespoons Ice cold water

2 cups Flour

¼ cup Flour, for rolling out pie crusts.

 

PREPARATION:

• Preheat oven to 375° F.


• In mixing bowl, with paddle attachment, mix all ingredients.


• Sprinkle clean counter with a small amount of flour.


• Roll dough out on counter, large enough for a 9” pie pan. This dough recipe should make enough for three pies. Make sure dough is not too thick.


• Once you have rolled out the dough, it will more than likely be a 14 x 14 circle. There will be lots of extra dough.


• Then place the large rolled out dough over the pie pan. Press dough down into pie pan, to make a good fit. Cut off excess dough that drapes below the edge of the pie pan. Leave enough dough so that you are able to fold and crinkle along the edges.


• Once you have cut the extra dough off roll that dough back into another ball and repeat if you are making multiple pies. Otherwise freeze.


• Crinkle the pie dough around the edges of the pan to make a nice design for your pie. Then place in refrigerator to chill for about 15 minutes.

 Pecan Filling:

• In medium sauce pot, mix sugars and ½ cup of water. You are making simple syrup.


• Bring sugar and water to low boil.


• Mix arrowroot or cornstarch with cold water, about 2 tablespoons.


• Whisk cornstarch or arrowroot slurry into the low boiling sugar mixture.


• Whisk until thickened. If after 5 minutes the sugar syrup is not thickened make slurry.


• Then pull off heat, mix in salt, vanilla and pecans.


• Let cool to about room temperature.


• Then whisk in eggs and egg beaters.


• Fill chill pie crust.


• Bake in oven for approximately 50 minutes or so. The center should be slightly jiggling.


• Cool pie completely then enjoy alone or with non fat cool whip.

 *Chef’s Note: A traditional pecan pie may have over 500 calories per 1/8 slice! This pecan pie is still a little higher in calories and fat, but definitely the ‘better’ choice. To reduce calories even more, use all egg beaters in place of the eggs, plus take out the added butter. Pecan pie is a seasonal treat, so it’s OK to enjoy your slice on Thanksgiving Day!

 Number of servings: 12

Serving size: 1/12 of the pie

Calories: 290

Fat: 16

H3 Daily to the Holiday Rescue!

Yesterday’s Holiday Survival Guide blog gave you tips on how to maintain your sanity, and weight, but I thought I would point out just a few items on this very website that may be of extra help during the holidays.  Check them out…and pass them on to your friends and family!

• Pressed for time during the holidays?  Fulfill your cardio and strength training requirements at once with our Quick and Easy: Full Body 30 Minute Routine!


• Traveling or simply don’t have access to a gym?  No excuses with our No Equipment Required: Travel Routine.  You can do this workout anywhere – on the go or even in your own home!


• Organize and prioritize your time with our Daily and Weekly Task Manager journals.  Schedule in a workout, as well as time to de-stress with a fun or relaxing activity!


• R-E-L-A-X and take a quick break from the everyday pressures and chaos with a few relaxation techniques. 


• Enjoy your favorite recipes with healthy alternatives.  Check back later this week for a Holiday Recipe special – including a Southern favorite – Pecan Pie!


• Set H3 Daily as your homepage so that every time you log-on to check your email – you will have a daily nutrition article, stress tip, recipe or fitness routine waiting for you!


• If all else fails, remember you can email or call our program staff at ANY TIME!  We are here to help!