Happy, Healthy Holiday Recipes

By Beth Winthrop, RD
Chief Dietitian of Southcoast Hospitals Group

Spicy Apple-Filled Squash

Recipe Summary

Preparation Time: 45 minutes
Number of Servings: 4
Cups of Fruits & Vegetables Per Person: 0.50

Ingredients

1 acorn squash (about 1 lb)
1 golden delicious apple, peeled, cored and sliced
2 tsp reduced-fat margarine, melted
2 tsp brown sugar
1/8 tsp cinnamon
1/8 tsp nutmeg
dash ground cloves

Directions

1. Heat oven to 350 degrees F.
2. Grease a 1-quart baking dish.
3. Halve squash and remove seeds; cut into quarters.
4. Place quarters, skin side up, in dish and cover; bake 30 minutes.
5. Meanwhile, in medium bowl, combine apple, butter, brown sugar, cinnamon, nutmeg, and cloves.
6. Turn cut sides of acorn squash up; top with apple mixture.
7. Cover and bake 30 minutes longer or until apples are tender.

8. Variations: Quick microwave version Halve and seed squash; cut into quarters. Arrange quarters, cut side up, in microwave-safe baking dish. Microwave on high (100 percent) 6 to 7 minutes, rotating squash halfway through cooking time. Top squash with apple mixture, cover with vented plastic wrap and microwave on high 4 to 5 minutes or until apples are tender.

Jicama, Orange & Onion Salad

Recipe Summary

Preparation Time: 10 minutes
Number of Servings: 4 (110 calories per serving)

Ingredients

2 cups torn lettuce leaves
2 navel oranges, peeled and thinly sliced
4 red onions, thinly sliced
1 cup peeled and julienne-sliced jicama
1/3 cup orange juice
1/2 tsp light olive oil or vegetable oil
1 Tbsp finely chopped fresh cilantro
1/4 tsp chili powder

Directions

1. In a large salad bowl, place torn lettuce.
2. Cut orange slices into quarters; toss into lettuce with onion and jicama.
3. For dressing, shake together all ingredients in a shaker jar; toss with salad.

Avocado Green Onion Party Dip

Recipe Summary

Preparation Time: 30 minutes
Number of Servings: 7 (120 calories per serving)

Ingredients

1/2 medium avocado, seeded and peeled
1 cup low fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup sliced green onions
1/4 cup shredded carrots
1 Tbsp fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds

Directions

1. Dice avocado into small pieces, toss with lemon juice and set aside.
2. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth.
3. Add cottage cheese mixture to avocado, gently stirring in onions and carrots.
4. Cover and chill.
5. Serve with vegetable crudités and melba toast rounds, allowing 1/2 cup vegetables, 4 melba toast rounds and 8 Tbsp dip per serving.

Potatoes & Leeks with Chicken

Recipe Summary

Preparation Time: 30 minutes
Number of Servings: 8 (250 calories per serving)

Ingredients

2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
1/2 tsp crushed, dried chilies
1/4 tsp allspice
1/4 tsp cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1" chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned

Directions

1. Heat oil in large saucepan or Dutch oven.
2. Add garlic, ginger, spices and leeks.
3. Cook a few minutes until tender.
4. Add potatoes, tomato sauce and chicken broth.
5. Cook 10 minutes.
6. Add squash and peppers; cook 15 minutes or until vegetables are tender.
7. Lightly brush chicken breasts with oil.
8. Grill approximately 10 minutes on each side, or until juices run clear.
9. Cut each chicken breast into 3 or 4 large pieces and add to sauce.
10. Reheat just before serving.
11. Sprinkle with cilantro.

Beth Winthrop, RD

Beth Winthrop is the Chief Dietitian for the three Southcoast hospitals. She joined Southcoast in 1984 after completing her BS degree at Cornell, MS at Tufts and internship at Tufts-New England Medical Center. Winthrop supervises the clinical dietitians, dietitians working in out-patient settings, and the Southcoast/Sodexho dietetic internship program. She is a certified Nutrition Support dietitian and has recently been recognized as 2002 Clinical Nutrition Manager of the year for Sodexho and as outstanding dietitian of the year by the Rhode Island Dietetic Association.

Click here for more healthy eating tips from Beth Winthrop

Click here for mypyramid.gov from the U.S. Department of Agriculture