Healthy Food
light Holiday Recipes
E
ating healthy during the holidays can
be difficult. Between scrumptious
sweets and hearty special occasion
meals, the extra calories can quickly add up.
There’s no need to entirely forgo your
favorite festive foods this season. Get cre-
ative in the kitchen and try substituting
healthier ingredients into your favorite
recipes. Instead of mayonnaise or cream
cheese, use Yogurt. It’s a great way to cut
out extra calories from decadent dishes
without sacrificing taste. Yogurt contains
protein and is a great source of calcium.
Have fun in the kitchen and try out some
holiday cooking with these two delicious
and nutritious recipes.
You can find more at
www.chobanikitchen.com.
AICR’S FOODS THAT
FIGHT CANCER
Turkey Wraps with
Mango and Curried
Mayonnaise
Turkey wraps are a good alternative for
either lunch or dinner. They’re light and
refreshing, and both quick and easy to
make.
Makes 4 servings.
2 tsp. curry powder
1/2 cup fat-free or reduced-fat mayon-
naise
2 tsp. fresh lemon juice
Salt and ground black pepper to taste
4 whole-wheat tortillas, each cut in half
8 oz. thinly sliced turkey
4 cups thinly sliced romaine lettuce
2 cups thinly sliced seeded and peeled
cucumber
1 ripe mango, peeled, pitted,
chopped(about 1 cup), or
1 cup mango chutney
1/2 ripe avocado, peeled, pitted, cut into
8 thin slices
Heat curry powder, stirring constantly, in
a small skillet over medium-low heat until
fragrant, about 2 minutes. Transfer curry
powder to small bowl. Stir in mayonnaise
and lemon juice. Season to taste with salt
and pepper. Chill, covered, until ready to
use.
When ready to serve, place one-half tor-
tilla on a work surface. Spread with about 1
tablespoon curried mayonnaise. Place one-
fourth of the turkey in the center. Top with
1/2 cup lettuce, 1/4 cup cucumber and 2
tablespoons mango or chutney. Top with an
avocado slice. Roll up like a burrito. Repeat
process for remaining wraps. Serve or make
up to 4 hours ahead and refrigerate wrapped
tightly with plastic wrap. Bring back to
room temperature before serving.
Per serving: 303 calories, 10g. total fat
(2g. saturated fat), 39g. carbohydrate, 21 g.
protein, 7 g. dietary fiber, 457 mg. sodium.
Turkey Potpie
Yield: 4 servings
Cranberry Orange
Bread
Yield: 10 (3/4-inch) slices
2 cups all-purpose flour
1 1/2 teaspoons baking powder
1/2
teaspoon baking soda
1/2
teaspoon salt
3/4
cup Plain Yogurt
1 cup sugar
1 egg
3/4
cup orange juice
1 tablespoon grated orange zest
1 1/2 cups fresh cranberries
1/2
cup walnuts, lightly toasted and
chopped coarsely
Preheat oven to 350°F. Spray 9 x 5-inch
loaf pan with nonstick spray. In medium
bowl, combine dry ingredients. Set aside.
In large bowl, mix together Yogurt and
sugar. Add egg and combine. Stir in orange
juice. Add dry mixture to wet mixture. Mix
only until just combined. Carefully, fold in
orange zest, cranberries and walnuts. Pour
into prepared pan.
Bake for 1 hour or until a toothpick insert-
ed comes out clean. Cool in pan on wire
rack for 10 minutes. Carefully invert pan to
remove, and finish cooling on rack.
Wrap in plastic and foil. This bread is
extra delicious on the second day.
nutritional information: Calories 160,
Calories from Fat 30, total Fat 3.5g,
Saturated Fat 0.5g, trans Fat 0g,
Cholesterol 15mg, Sodium 230 mg, total
Carbohydrate 31g, Dietary Fiber 1g,
Sugars 15g, Protein 5g
1 small onion, chopped
1 medium carrot, chopped
1/2
cup peeled potato, diced
1/4
cup celery, chopped
1/4
cup butter, cubed
1/3
cup all-purpose flour
1/2
teaspoon salt
1/2
teaspoon dried parsley flakes
1/4
teaspoon dried rosemary,
crushed
1/4
teaspoon rubbed sage
1/4
teaspoon pepper
1 cup chicken broth
2 cups cooked turkey, cubed
1/2
cup frozen peas
1 cup Plain Yogurt
1 sheet refrigerated pie pastry
MyPlate
MyPlate, the new nutrition guide pub-
lished by the USDA, depicts a plate divided
into food groups. It replaced the old Food
Pyramid in June and will be used in nutri-
tion education. In unveiling it First Lady
Michelle Obama said, “Parents don't have
the time to measure out exactly three
ounces of chicken or to look up how much
rice or broccoli is in a serving ... But we do
have time to take a look at our kids' plates.
... And as long as they're eating proper por-
tions, as long as half of their meal is fruits
and vegetables alongside their lean proteins,
whole grains and low-fat dairy, then we're
good. It's as simple as that.”
However many nutritionalsis believe that
giving whole-grain foods as much priority
as vegetables is misleading for vegetables
have a lower glycemic load. As an alterna-
tive they recommend the low glycemic-load
vegetables: asparagus, bean sprouts, beet
greens, broccoli, cabbage, cauliflower,
cucumber, endive lettuce, mustard greens,
spinach, swiss chard and watercress.
In large saucepan, sauté onion, carrot,
potato and celery in butter until tender. Add
flour and seasonings until blended; gradual-
ly add broth. Bring to a boil; cook and stir
for 2 minutes or until thickened. Stir in
turkey, peas and Yogurt; divide mixture
among four ungreased 5-inch pie plates.
Divide pastry into quarters. On a lightly
floured surface, roll each quarter into a 6-
inch circle; place over filling. Trim, seal and
flute edges; cut slits to vent.
Cover and freeze two potpies for up to 3
months. Bake the remaining potpies at
375°F for 18 to 22 minutes or until golden
brown. Let stand for 10 minutes before
serving.
To use frozen potpies: Remove from the
freezer 30 minutes before baking. Cover
edges of crusts loosely with foil; place on a
baking sheet. Bake at 375°F for 30 minutes.
Remove foil; bake 15-20 minutes longer or
until golden brown and filling is bubbly.
nutritional information: Calories 510,
Calories from Fat 240, total Fat 27g,
Saturated Fat 12g, trans Fat 0g,
Cholesterol 90mg, Sodium 900mg, total
Carbohydrate 36g, Dietary Fiber 3g,
Sugars 7g, Protein 31g
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november 23, 2011 The Portland Skanner Page 9