healthy holiday recipes from pacmed...rub entire chicken under the skin with olive oil. season the...

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Healthy Holiday Recipes from PacMed™

Rec Card 10-21.indd 1 11/4/2014 8:43:05 AM


Ingredients:1 pound brussels sprouts, rinsed, trimmed and

cut into quarters2 tablespoons apple cider vinegar1 1/2 tablespoons coconut oil, melted and

cooled1 tablespoon whole grain mustard1 clove garlic, minced1 teaspoon red pepper flakes (or to taste)Salt and pepper, to taste

Directions:1. Preheat oven to 400° F.2. Trim just the ends of the brussels sprouts

and cut into quarters.

Mustard & Apple Cider Vinegar Brussels SproutsYield: 4 servings

3. In a medium-sized bowl lightly whisk together apple cider vinegar, coconut oil, whole grain mustard, garlic, red pepper flakes, salt and pepper. Add brussels sprouts to bowl and toss to coat well.

4. Spread the brussels sprouts on a foil-lined baking sheet and bake for 25-30 minutes, stirring halfway into cooking time. They are done when golden, tender and crisp.

5. Serve hot and enjoy. These are also very tasty the next day for a quick lunch side dish or snack—just reheat!

Nutritional Information: Sodium: 46mgCalories: 100 kcal Sugar: 2.5gCarbohydrates: 11g

Fiber: 4gFat: 6gProtein: 3g

Rec Card 10-21.indd 2 11/4/2014 8:43:06 AM


Ingredients:

1 two-pound acorn or delicata squash—halved, seeded and sliced 3/4-inch thick

2 tablespoons olive oil 8 sprigs fresh thyme Kosher salt and black pepper to taste 1/4 cup grated Parmesan (1 ounce)

Parmesan-Roasted Acorn SquashYield: 4 servings

Directions:

1. Heat oven to 400° F. On a rimmed baking sheet, toss the squash with the oil, thyme, 1/2 teaspoon salt and 1/4 teaspoon pepper. Sprinkle with the Parmesan.

2. Roast the squash until golden brown and tender, 25 to 30 minutes.

Nutritional Information: Sodium: 611mg Calories: 213 kcal Sugar: 0gCarbohydrates: 34g


Rec Card 10-21.indd 3 11/4/2014 8:43:06 AM


Ingredients:3 to 4 pounds butternut squash, peeled and

seeded (also can use frozen)2 yellow onions2 green apples, peeled and cored3 tablespoons good olive oilKosher salt and freshly ground black pepper2 to 4 cups low-sodium chicken or vegetable

stock 1/2 teaspoon good curry powder

Optional Condiments:Scallions, white and green parts, trimmed and

sliced diagonallyFlaked sweetened coconut, lightly toastedRoasted salted cashews, toasted and chopped

Directions:

1. Preheat oven to 425° F. Cut the squash, onions and apples in 1-inch cubes.

Butternut Squash SoupYield: 6 servings

2. Toss with the olive oil, 1 teaspoon salt and 1/2 teaspoon pepper. 3. Divide the squash mixture between 2 sheet pans and spread it

in a single layer. Roast for 35 to 45 minutes, until very tender. (If using frozen squash, roast only the apples and onions in the oven until soft, and thaw the squash in the microwave 3-5 minutes or until soft.)

4. When the vegetables are done, put them through a blender or food processor fitted with the steel blade. Add some of the vegetable stock and puree to the texture you desire. When all of the vegetables are processed, place them in a large pot and add enough vegetable stock to make a thick soup. Add the curry powder, salt and pepper to taste. Reheat and serve hot with condiments either on the side or on top of each serving.

Nutritional Information: Sodium: 343mg Calories: 217 kcal Sugar: 13g

Carbohydrates: 29g Fiber: 7gFat: 7gProtein: 3g

(Nutritional information does not include optional condiments)

Rec Card 10-21.indd 4 11/4/2014 8:43:07 AM


Ingredients:

2 tablespoons extra virgin olive oil 2 teaspoons lemon juice 2 fresh garlic cloves, medium, minced 1/2 teaspoon sea salt Pepper to taste 1 head cauliflower, medium 5 tablespoons low-sodium chicken or

vegetable broth 1 teaspoon turmeric

Directions:1. Combine olive oil, lemon juice, garlic, salt

and pepper in a small bowl. Set aside.

Sautéed Cauliflower with Turmeric Yield: 4 servings

2. Cut cauliflower florets into quarters. 3. Heat broth in a skillet over medium heat. 4. When broth begins to steam stir in turmeric; then add

cauliflower, making sure to coat well with turmeric and broth. Cover and let cook for about 5 minutes until easily pierced with a fork but still firm.

5. Transfer cauliflower to a bowl and toss with premade olive oil mixture.

Nutritional Information: Sodium: 315mgCalories: 84 kcal Sugar: 2gCarbohydrates: 5g


Rec Card 10-21.indd 5 11/4/2014 8:43:08 AM


In this version, the stuffing is cooked separately from the turkey, which makes for a healthier option. Add more chicken broth or water if you prefer extra moist stuffing.

Ingredients:1 cup low-sodium chicken broth2 tablespoons olive oil 1 cup chopped celery1/2 cup chopped onion10 slices whole-wheat bread, toasted and cut

into cubes1/4 cup chopped parsley1/8 teaspoon ground nutmeg2/3 cup chopped fresh cranberries1 cup chopped apple

Directions:

1. Preheat oven to 350° F. Lightly oil a 2-quart

Healthy Holiday Stuffing Yield: 6 servings

baking dish.2. In a large skillet, heat the chicken broth over medium heat. Add

the celery and onion and sauté until the vegetables are tender, about 5 minutes. Remove from heat.

3. In a large bowl, combine the bread cubes, seasoning, cranberries and chopped apples. Add in the onion and celery mixture. Stir to mix evenly.

4. Spoon stuffing into the prepared baking dish. Cover with alumi-num foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve warm.

Nutritional Information: Sodium: 280mg Calories: 184 kcalSugar: 13gCarbohydrates: 28g

Fiber: 6g Fat: 7gProtein: 5g

Rec Card 10-21.indd 6 11/4/2014 8:43:08 AM


This simple and classic recipe is sure to please everyone. For variation, consider add-ing additional fresh or dried seasoning such as sage or paprika.

Ingredients:Cooking spray1 onion, roughly chopped4 carrots, roughly chopped3 celery stalks, roughly chopped 5 stems each of fresh parsley and thyme1 whole chicken, about 5 pounds2 tablespoons olive oil2 lemons, cut into wedges4 cloves garlic, peeled and smashed1 cup low-sodium chicken brothSalt and pepper to taste

Directions:

1. Preheat oven to 450° F. Coat a 9x13-inch baking dish with cooking spray.

2. Add onion, carrots, celery and fresh parsley

Classic Holiday ChickenYield: 8 servings

and thyme to the pan. 3. Remove and discard giblet and neck from chicken cavity. Trim

excess fat around opening. Rinse chicken with cold water; pat dry. 4. Starting at the neck, loosen skin around breast using your finger.

Rub entire chicken under the skin with olive oil. Season the inside and outside of the chicken with salt and pepper to taste; then fill the inside of the chicken with lemon wedges and smashed garlic.

5. Place the chicken breast side up in the pan, on top of the herbs and vegetables.

6. Pour chicken broth over the vegetables. Bake in oven for 30 min-utes. Bake for 30 minutes. Then reduce heat to 350° F and bake another 45 minutes.

7. Remove chicken from pan, cover with foil and let sit for 30 minutes. Discard the vegetables, herbs and broth.

8. Once the chicken has rested, remove the skin and cut into 8 pieces. Discard the carcass, lemons and garlic.

Nutritional Information: Sodium: 403mg Calories: 206kcal Sugar: 3g

Fat: 10gCarbohydrates: 6gProtein: 21g

Rec Card 10-21.indd 7 11/4/2014 8:43:11 AM


Ingredients:1 boneless pork loin, 4-6 pounds2 teaspoons salt2 tablespoons ground black pepper12 cloves of chopped garlic1/2 cup fennel seeds1/4 cup olive oil2 teaspoons Italian seasoning18 inches of string

Directions:1. Cut roast in half length-wise (not all of the

way through). Open it like a book.2. Combine salt, pepper, 6 cloves of chopped

garlic, fennel seeds, Italian seasoning and olive oil to make a thick paste.

Holiday Pork Roast (Porketta)Yield: 12 servings

3. Rub seasoning mix all over the inside of pork. Reserve a small amount of seasoning mix for later.

4. Fold meat back together. Tie meat closed with string in 3-4 places to secure. Rub remaining chopped garlic and seasoning over the top of the roast.

5. Roast at 350° F for 3-4 hours. Cover with foil for last hour.

Nutritional Information: Sodium: 400mg Calories: 310kcalSugar: 0gCarbohydrates: 0g


Rec Card 10-21.indd 8 11/4/2014 8:43:11 AM


Ingredients:1 1/2 cups whole wheat pastry flour3/4 cup sugar (or less, if you prefer a less

sweet cake; you can also use coconut sugar for a less refined sugar)

3/4 teaspoon baking soda1 teaspoon ground cinnamon1/4 teaspoon salt1/2 cup canola or olive oil1/4 cup water2 teaspoons pure vanilla extract1 tablespoon white or apple cider vinegar3 apples, peeled and thinly slicedPowdered sugar for serving (optional)

Directions:1. Preheat oven to 350°F. Lightly grease a

9-inch round pan and line with parchment paper. Grease again.

2. In a large bowl, whisk flour, sugar,

Italian Apple Cake Yield: 6 servings

baking soda, cinnamon and salt. In a separate bowl, whisk oil, water, vanilla and vinegar. Pour wet ingredients into the dry ingredients and mix with a large spoon until just combined. Do not overmix. Batter will be very thick, but the apples will release moisture as they bake.

3. Arrange some of the apples in a circular pattern to cover most of the bottom of the prepared cake pan. Gently fold in the remaining apples into the batter. Spoon the batter into the pan, being careful not to disrupt the apple pattern on the bottom. Use a spatula or your fingertips to pat it evenly into the pan.

4. Bake for 40 to 45 minutes, or until the center is set and the cake is lightly browned on top. Rotate the cake halfway through baking time.

5. Once cooled, run a knife around the edges to loosen the cake, and gently unmold so that the apple design is on top. Peel off the parchment paper. Dust with powdered sugar and serve.

Nutritional Information: Sodium: 257mgCalories: 421 kcal

Sugar: 35gCarbohydrates: 62g


Rec Card 10-21.indd 9 11/4/2014 8:43:13 AM


Figs are a good source of potassium, iron and calcium. You can eat them dried, raw, and with or without the peel.

Ingredients

2 large apples, cored and diced6 dried figs, chopped2 ribs of celery, diced1/2 cup low-fat, lemon Greek yogurt4 tablespoons slivered almonds2 carrots, peeled and grated

Seasonal Apple and Fig SaladYield: 4 servings

Directions:

1. In a small bowl, combine the apples, figs and celery. 2. Add yogurt and mix thoroughly. 3. Serve on separate plates topped with almonds and grated

carrot.

Nutritional Information: Sodium: 58mg Calories: 167 kcalSugar: 22gCarbohydrates: 31g

Fat: 4gFiber: 5g Protein: 5g

Rec Card 10-21.indd 10 11/4/2014 8:43:13 AM


Ingredients:

4 large apples1 cup rolled oats 1/2 cup walnuts, chopped1/2 cup applesauce, unsweetened2 tablespoons honey 1 teaspoon vanilla extract1/2 teaspoon ground cinnamon1/2 teaspoon pumpkin pie spice1 teaspoon lemon zest (optional) 1/2 cup vanilla or plain Greek yogurt (optional)1/4-1/2 teaspoon almond extractDash or two of cinnamon (optional)

Directions:1. Preheat oven to 350°F. 2. Core and slightly hollow out the apples

with a spoon, leaving the bottom of the

Baked Apple with Oatmeal Spice FillingYield: 4 servings

apples intact to create a well for the filling. Place the apples in a pie pan.

3. In a medium bowl, combine the oats, walnuts, applesauce, honey, vanilla extract, cinnamon, pumpkin pie spice and optional lemon zest. Fill and top each apple with the oat mixture.

4. Bake for 40 minutes, or until the sides of the apples are soft and easily pierced with a knife.

5. Mix Greek yogurt and almond extract together and set aside. 6. Once cooked and slightly cooled, top each baked apple with

a dollop of Greek yogurt mixture and sprinkle with a little cinnamon.

Nutritional Information:Sodium: 5mgCalories: 302 kcal Sugar: 35gCarbohydrates: 59g

Fiber: 9gFat: 11gProtein: 6.5g

Rec Card 10-21.indd 11 11/4/2014 8:43:14 AM

Meet Dietitian Heather King, MS, RD, CDE

PacMed is a trademark of Pacific Medical Centers.


Interests:• Sports nutrition• Gastroenterology disorders

(diverticulitis, Crohn’s disease, celiac disease, IBS, food allergies/intolerances, constipation, diarrhea)

• Pediatrics (kids for poor weight gain, overweight, food allergies/intolerances or constipation)

• Diabetes, CKD, fertility/pregnancy, anti-inflammatory diet and heart healthy diets

• Infants under 1 for information about the introduction of solid foods

Rec Card 10-21.indd 12 11/4/2014 8:43:15 AM

healthy holiday recipes from pacmed...rub entire chicken under the skin with olive oil. season the...

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