302-831-3195

Eating healthy over the holidays is no easy task.

So, our registered dietitian nutritionists
created some seasonally-themed,
delicious dishes to get you started.

Egg, Cheese, and Spinach Strata

  • 8-10 slices white whole-wheat bread
  • ½ lb. shredded 2% fat cheddar cheese
  • ½ lb. shredded 2% fat Monterrey jack cheese
  • 4 cups baby spinach, if desired
  • 1 ½ cups egg substitute
  • 4 cups 1% milk
  • 1 Tbsp Worcestershire sauce

INSTRUCTIONS

Remove crust and cut bread into cubes.  Spray 9 by 13 inch baking dish with cooking spray.  Alternate bread crumbs, cheese, and spinach, finishing with cheese on top.  Beat eggs, milk and Worcestershire sauce.  Pour over top.  Cover and refrigerate overnight.  Bring to room temperature.  Bake for 1 hour at 350 degrees.

Baked Apple Frittata

  • 1 tablespoon sugar and 1 teaspoon sugar, divided use
  • 1/2 teaspoon ground cinnamon and 1/4 teaspoon ground cinnamon, divided use
  • 1/3 cup fat-free milk
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon vanilla extract
  • 1 1/2 cups egg substitute
  • Cooking spray
  • 1 teaspoon canola or corn oil
  • 2 medium Granny Smith apples (about 10 ounces total), peeled, cored, and thinly sliced
  • 1/2 cup fat-free vanilla yogurt

INSTRUCTIONS

Preheat the oven to 425°F. In a small bowl, stir together 1 tablespoon sugar and 1/2 teaspoon cinnamon. Set aside.
In a medium bowl, whisk together the milk, flour, vanilla, and remaining 1 teaspoon sugar until smooth. Thoroughly whisk in the egg substitute.

Lightly spray a heavy 10-inch ovenproof skillet with cooking spray. Pour in the oil, swirling to coat the bottom. Heat over medium-high heat. Cook the apples for 3 minutes, stirring frequently. Reduce the heat to medium. Stir in the reserved sugar mixture. Cook for 30 seconds, or until the sugar is melted, stirring frequently. Remove from the heat. Spread the apples evenly. Pour the batter over the apples.

Bake for 8 to 10 minutes, or until the frittata is golden and slightly puffed. Meanwhile, in a small bowl, whisk together the yogurt and remaining 1/4 teaspoon cinnamon. Cut the frittata into 4 wedges. Serve topped with the yogurt mixture.

Strawberry Breakfast Mousse

  • 2 cups quartered strawberries
  • 1 cup fat-free ricotta cheese
  • 1 cup fat-free vanilla Greek yogurt
  • 2 tablespoons all-fruit strawberry spread
  • 1 cup fat-free frozen whipped topping, thawed in refrigerator
  • 4 fresh mint springs (optional)

INSTRUCTIONS

In a blender, process the strawberries, ricotta, yogurt, and strawberry spread for 20 to 30 seconds, or until smooth, stirring halfway through. Pour into a medium bowl. Gently fold in the whipped topping. Spoon into custard cups or small bowls. Garnish with the mint.

Herb-Roasted Turkey Breast

  • 1 whole bone-in turkey breast, 6 1/2 to 7 pounds
  • 1 tablespoon minced garlic (3 cloves)
  • 2 teaspoons dry mustard
  • 1 tablespoon chopped fresh rosemary leaves
  • 1 tablespoon chopped fresh sage leaves
  • 1 teaspoon chopped fresh thyme leaves
  • 2 teaspoons kosher salt
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons good olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 1 cup dry white wine

INSTRUCTIONS

Preheat the oven to 325 degrees F. Place the turkey breast, skin side up, on a rack in a roasting pan. In a small bowl, combine the garlic, mustard, herbs, salt, pepper, olive oil, and lemon juice to make a paste.

Loosen the skin from the meat gently with your fingers and smear half of the paste directly on the meat. Spread the remaining paste evenly on the skin. Pour the wine into the bottom of the roasting pan.

Roast the turkey for 1 3/4 to 2 hours, until the skin is golden brown and an instant-read thermometer registers 165 degrees F when inserted into the thickest and meatiest areas of the breast. (I test in several places.) If the skin is over-browning, cover the breast loosely with aluminum foil. When the turkey is done, cover with foil and allow it to rest at room temperature for 15 minutes. Slice and serve with the pan juices spooned over the turkey.

Sweet Potato Casserole

  • 3 sweet potatoes (about 2 pounds), peeled and cut up
  • 1/4 cup packed brown sugar/stevia baking blend, divided
  • ½ cup egg substitute, slightly beaten
  • 3/4 teaspoon ground nutmeg
  • 3/4 teaspoon ground cinnamon
  • 1/2 cup fat-free milk
  • 1 cup coarsely chopped pecans
  • 1/4 cup white whole wheat flour
  • 2 tablespoons butter, melted

INSTRUCTIONS

In a covered large saucepan, cook sweet potatoes in enough lightly salted boiling water to cover for 25 to 30 minutes or until very tender. Meanwhile, preheat oven to 350 degrees F. Lightly coat a 1-1/2- to 2-quart oval baking dish, or a 2-quart square baking dish with nonstick cooking spray; set aside.

Drain sweet potatoes; return to saucepan. Using an electric mixer or potato masher, mash sweet potatoes until smooth. Stir in ½ of brown sugar/stevia blend, egg substitute, nutmeg, and cinnamon. Add milk; stir to combine. Pour into the prepared baking dish.

In a small bowl, combine pecans, remaining brown sugar/stevia blend, flour, and melted butter; sprinkle over sweet potatoes. Bake, uncovered, about 30 minutes or until sweet potatoes are heated through and topping is golden brown. Serve warm. Makes 10 servings.

Cranberry Pecan Multi-Grain Stuffing

  • 1 Tbsp olive oil
  • ½ cup chopped onion
  • ¼ cup chopped fresh celery
  • ¼ tsp poultry seasoning (or seasoned salt)
  • ½ cup dried cranberries
  • 1 cup low-sodium chicken broth
  • 1 bag Minute Multi-Grain Medley, uncooked
  • ½ cup chopped pecans, toasted
  • Salt and pepper to taste

INSTRUCTIONS

Heat oil in a medium saucepan over medium heat. Add onion and celery and cook 2 minutes. Add seasoning, cranberries, and broth. Bring to a boil and stir in multi-grain medley. Cover, reduce heat and simmer 10 minutes.  Stir in pecans and serve.

Lemon Green Beans with Parsley and Lemon

  • 8 ounces fresh green beans, trimmed, cut into 1 1/2- to 2-inch pieces (about 2 cups)
  • 2 tablespoons sliced almonds, dry-roasted
  • 1 tablespoon finely snipped fresh parsley
  • 1/2 teaspoon grated lemon zest
  • 1 teaspoon fresh lemon juice
  • 1/8 teaspoon pepper

INSTRUCTIONS

In a large saucepan, steam the beans for 10 minutes, or until tender-crisp. Transfer to a serving bowl. Sprinkle with the remaining ingredients. Stir gently to coat. Serve immediately for the best texture.

Baked Pumpkin

  • 2 cups canned pumpkin puree
  • ½ cup white whole wheat flour
  • pinch each of salt and baking soda
  • 1 cup sugar or ½ cup truvia baking blend
  • 1 cup skim or 1% milk
  • ½ cup egg substitute
  • 1 tsp vanilla
  • 1 tsp cinnamon

INSTRUCTIONS

Spray an 8- or 9- inch square pan with cooking spray. Preheat oven to 450 degrees F.  Put all ingredients in a blender or food processor and mix until smooth.  Pour into dish and bake 25-30 minutes.  Serve hot, warm or cold as a side dish or dessert.

Dark Chocolate Mousse

  • 12 1⁄3 ounces silken tofu, drained
  • 3 ounces dark chocolate, finely chopped
  • 1⁄4 cup unsweetened cocoa powder
  • 1⁄4 cup water
  • 1 tablespoon brandy
  • 1⁄2 cup confectioners’ sugar

INSTRUCTIONS

In a blender, process tofu until smooth. Combine chocolate, cocoa, water and brandy in a small saucepan over medium heat; stir until melted. Remove from heat; mix in sugar, a little at a time, until smooth.  Add chocolate mixture to tofu; process until smooth. Spoon mousse into champagne glasses; cover and refrigerate for at least one hour. Top with whipped cream and shaved chocolate, if desired, and serve!

Frozen Pumpkin Mousse Pie

Crust:

  • 30 small gingersnap cookies (about 7 1/2 ounces)
  • 1 tablespoon canola oil
  • Filling:
  • 1 cup canned pumpkin puree
  • 1/3 cup packed brown sugar
  • 1 tsp pumpkin pie spice blend
  • 4 cups low-fat vanilla frozen yogurt or ice cream, softened
  • Light whipped cream if desired

INSTRUCTIONS

Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray. To prepare crust: place gingersnaps in a food processor and pulse until finely chopped.  Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan. Bake the crust until set, about 10 minutes. Allow to cool completely.

To prepare filling: Combine pumpkin, sugar, and spice blend in a large bowl and mix well.  Fold in ice cream/frozen yogurt and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.  Top with light whipped cream, if desired.

Need Nutrition Counseling?

Contact Us Today!