Dear UT System Family, Happy holiday season! From Thanksgiving dinners to New Year’s parties (and plenty of office potlucks!), it could also be known as the Season of Eating. The cold winter weather is a great excuse to join our friends and family for some time together in the kitchen, cooking up old favorites and newly shared recipes. We all know that some of our holiday favorites are not the healthiest choices, but many of them can be made healthier by substituting different ingredients or reducing portion sizes. Feel that a recipe we’ve included is not up to your healthy-living standard? We have some substitution suggestions on the following page that may be helpful. Thank you to all of our UT System employees, retirees, and family members who submitted recipes for our UT System Family Cookbook: “Healthy” Holiday Edition. Happy cooking! Living Well: Make it a Priority The UT System Office of Employee Benefits
Share more of your favorites and let us know what you think of our first UT System Family Cookbook: www.facebook.com/utbenefits firstname.lastname@example.org
Healthy Tips Perhaps not every recipe will meet your personal standards for a healthy holiday meal. Fear not! With these simple substitutions, you can have your favorites, and be healthy too! Changing the recipe may take some trial and error, but here are some of our ‘Living Well’ tricks: REDUCE TOTAL CALORIES
INCREASE VITAMINS & MINERALS
1) Make smaller portions. This works for any recipe! Just serve and eat smaller portions of it. 2) Reduce the sugar. You can add spices such as cinnamon, nutmeg, allspice, or ﬂavors such as vanilla or almond extract to boost the sweet ﬂavor. 3) Replace canned fruit in heavy syrup with canned fruit in its own juices or fresh fruit. 4) In baked goods, reduce the fat (oil or butter) by half and use pureed fruit for the other half, such as applesauce, banana, or pumpkin. 5) Evaporated skim milk can replace cream. 1 cup of cream = 1 cup of evaporated skim milk. 6) Use reduced fat in place of whole milk. 7) Two egg whites or ¼ c egg substitute can replace 1 whole egg. If making a dish that requires a lot of eggs, you can keep one or two yolks for their high vitamin content. 8) Use meringue for frosting. 9) Replace ﬂour tortillas with corn tortillas. 10) Choose lower fat cuts of meat like bison, turkey, or chicken.
1) Use cooked turnip or cauliﬂower mash in place of mashed potatoes. 2) Use zucchini ribbons (using a potato peeler on raw zucchini) or spaghetti squash in place of pasta. 3) Substitute grated steamed cauliﬂower, brown rice, bulgur, or quinoa in place of white rice. 4) Use crushed ﬂax or ﬁber cereal in place of bread crumbs. 5) Get creative and add vegetables or beans to stews, sauces, ground meat dishes, casseroles, sandwiches, pizzas, etc. 6) Replace bread crumbs with rolled oats or crushed bran cereal. 7) Whole wheat ﬂour can be used for half of the all-purpose ﬂour in baked goods.
WATCH YOUR SODIUM 1) Don’t forget about the added sodium that often comes along in canned vegetables and soups. Try to ﬁnd a low sodium or unsalted version. 2) Spice blends often contain salt, so if yours do, you may not want to add salt after using those. 3) Use hot mustard or low-sodium soy sauce in place of regular soy sauce.
Tablc of Contents A P P ET I Z E R S ............................. 3 - 7 S I D E D I S H E S . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 - 14 M A I N C O U R S E S . . . . . . . . . . . . . . . . . . . . . . . 15 - 23 S O U P A N D S A L A D . . . . . . . . . . . . . . . . . . . . 24 - 29 D E S S E R T S . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 - 37
Living Well Healthy Holiday Recipes 2015
Pineapple Pecan Cheese Ball
NUTRITION Yield: Serves 8 Calories: 85 Fat: 7g Carbs: 3g Protein: 2g Sodium: 323mg Sugar: 2g
Submitted by Tricia Ulberg UT System Administration
We have been making this cheese ball for the holidays ever since I was a kid. It’s such a favorite that friends and family automatically assign us the cheese ball when we are invited to parties and dinners. They also make a yummy gift -- make smaller balls and arrange them on a paper plate with some crackers. INGREDIENTS 1/4 cup green pepper 1/4 cup chopped onion 2 tsp. season all salt Crackers of your choosing
1/2 cup canned crushed pineapple 2 8 oz. packages of cream cheese Chopped pecans
DIRECTIONS Mix all ingredients (except the pecans) in a blender. Form cream cheese mixture into balls and roll in the chopped pecans. Serve with crackers. Can use reduced fat cream cheese.
Greek Tzatziki Dip with Mex Fusion
Submitted by Mike Myrtoglou
Yield: Serves 8 Calories: 210 Fat: 3g Carbs: 26g Protein: 7g Sodium: 457mg Sugar: 1g
UT M.D. Anderson Cancer Center
Credit goes to BYZANTIO Greek restaurant on West Gray for the idea...theirs is mixed with sour cream and has very “weak” garlic ﬂavor. INGREDIENTS 1 lb. of Greek, or Middle Eastern whole yogurt 1/2 or one head of garlic (based on your taste) 1/2 cucumber (Prefer English - hard) 1/4 of a bunch of parsley
Handful of dill 1 tsp. of dry mint Jalapeño (go wild)
DIRECTIONS 1. Grate (with skin on) and strain all ﬂuids from the cucumber. Grate the garlic. Finely chop the parsley and dill. Remove the seeds from the Jalapeños and grate (wear face mask at this point.) First timers consider the choice to mix different quantities of grated Jalapeño for “mild” or “combustible” batches for taste comparison. 2. Mix all ingredients in a ceramic / glass bowl, and allow to “soak” in the refrigerator overnight. Serve with chips or whole wheat crackers for dip, as salad condiment, ﬁsh garnish, or ﬁsh tacos garnish. etc. Tip: Taste (garlic and jalapeño) will “increase” with time, so what you taste the ﬁrst and last of the batch will be quite different.
Living Well Healthy Holiday Recipes 2015
NUTRITION Yield: 30 Celery Sticks Calories: 67 Fat: 5g Carbs: 3g Protein: 3g Sodium: 263mg Sugar: 2g
Stuffed Celery Submitted by Terri Lynchard UT Health at Houston
A family recipe I grew up making. It is something the kids can do while the adults are finishing up dinner. INGREDIENTS 1 lb. Velveeta cheese, cubed 1 8 oz. cream cheese, softened 4 tbsp. sweet pickle relish 3 cloves garlic, minced Celery stalks
DIRECTIONS 1. In blender or food processor, mix Velveeta and cream cheese until soft. 2. Add relish and garlic and mix thoroughly. 3. Chill until needed. Stuff celery and serve.
NUTRITION Yield: Serves 6 Calories: 95 Fat: 8g Carbs: 4g Protein: 2g Sodium: 261mg Sugar: 0g
Jalapeño Ranch Dip Submitted by Sunny Mc Pherson UT System Administration
We were trying to come close to the Chuy’s jalapeño ranch dip, so me and my buddy came up with the easiest thing that tastes pretty close. INGREDIENTS 1 8 oz. sour cream (can use non-fat) 2 4 oz. cans of diced green chiles 3-4 jalapeños
1 packet Ranch dip 1 bunch of cilantro
DIRECTIONS 1. Mix the ranch packet and the sour cream in a bowl. I ﬁnd it mixes better in the blender later. 2. Drain your green chiles well to get the oil out. Cut jalapeños into chunks-- I usually de-seed two out of three. I like to leave one with seeds so I can have a little heat in the dip. 3. Add ranch dip, chiles, and jalapeños to your blender. Chop and blend well until there are no more jalapeño chunks. 4. Add the whole top of the bunch of cilantro. Chop and blend well until it turns thick. I ﬁnd the ﬂavors are better once its chilled. I usually make it the night before I want it so it has over-night to sit. We like to use it as a regular dip with chips, or it is great with lettuce wraps of any kind.
Living Well Healthy Holiday Recipes 2015
Holiday Cheese Ball
NUTRITION Yield: Serves 8 Calories: 240 Fat: 16g Carbs: 10g Protein: 10g Sodium: 538mg Sugar: 4g
Submitted by Christina Peppers UT Medical Branch at Galveston
Not sure where original recipe came from but it was brought to work by Ms. Pool Cid nurse. Was a great hit! INGREDIENTS 2 8 oz. cream cheese (light could be substituted) 1 can green chiles 1 cup chopped green onion 1/2 lbs. chopped up ham (sandwich ham) 1 1/2 cups crushed pecans (optional)
DIRECTIONS Allow cheese to soften. Mix all ingredients in bowl. Lay out on plastic wrap. Roll into a ball. Optional -- roll in crushed pecans. Cover with plastic wrap and refrigerate until served.
Ham and Cheese Spread Submitted by Gina Adams Hibbs UT Austin
Received this recipe 20 years ago from a coworker in The Office of Accounting and we still use it to this day - I got it from Margaret Bertelson and it is not only an office favorite but three different families have made it a holiday tradition as well.
NUTRITION Yield: Serves 10 Calories: 134 Fat: 10g Carbs: 7g Protein: 5g Sodium: 386mg Sugar: 2g
INGREDIENTS 1 bunch of green onions, cut up - whole thing 1 block of cream cheese softened 1 8 oz. package of shaved smoked ham- cut up Ritz crackers
DIRECTIONS Combine ďŹ rst three ingredients together and serve as a dip or cheese ball and spread on Ritz crackers.
Living Well Healthy Holiday Recipes 2015
NUTRITION Yield: Serves 8 Calories: 236 Fat: 99g Carbs: 28g Protein: 9g Sodium: 240mg Sugar: 4g
Masternav’s Almond Hummus Submitted by Michael Williams UT System Administration
This is my original hummus recipe, resulting from experimentation and the desire to use readily available ingredients, keep the recipe nutritious, and keep it as tasty as possible. Traditional hummus uses tahini, which is a sesame butter that is somewhat bitter, very oily, separates easy, and generally never used for anything else. My recipe initially used peanut butter, but it’s less healthy than almonds and some people are allergic to peanuts. Traditional recipes also tend to call strictly for canned chickpeas, but mine allows for either dry or canned. Finally, traditional recipes call for lemon juice. Mine uses orange juice instead. This keeps the citric acid and ﬂavor, while improving the taste. This is a very easy recipe for a great hummus with a garlic kick. It does require a food processor, or substituting 1/3 cup almond butter if none is available.
INGREDIENTS 3 1/2 cups cooked chickpeas/garbanzo beans (large can, or 1/2 pound of dry) 2 tbsp. olive oil 3/4 cup orange juice
16 cloves fresh garlic 1 tsp. sea salt 1 tsp. crushed red pepper 1/2 cup dry unsalted, plain roasted almonds
DIRECTIONS 1. If using dry chickpeas, cook according to directions. 2. Grind almonds into almond butter in food processor (several minutes). 3. Peel garlic cloves. Add all ingredients to food processor and chop for several minutes, until all ingredients are fully blended together. Makes roughly four cups of hummus.
Living Well Healthy Holiday Recipes 2015
Side Dishes Living Well Healthy Holiday Recipes 2015
NUTRITION Yield: Serves 8 Calories: 236 Fat: 99g Carbs: 28g Protein: 9g Sodium: 240mg Sugar: 4g
Mashed “Potatoes” Submitted by Constance Rucker UT Southwestern Medical Center
My husband and I are both Type 1 diabetics, so I am always on the look out for healthy, low-carb recipes to try. INGREDIENTS Large package of frozen cauliﬂower - fresh (whole head can also be used) Garlic powder to your taste. Start with at least 1/2 tbsp.
1/4 Earth Balance Soy Butter - original or olive oil ﬂavor Salt and pepper to taste 1/4 to 1/2 cup skim milk
DIRECTIONS Steam or boil cauliﬂower for 8 mins. Drain cauliﬂower. Add seasoning, butter, 1/4 cup of milk. Mix on medium speed until you like the consistency. Add more milk to make it creamier.
NUTRITION Yield: Serves 6 Calories: 361 Fat: 27g Carbs: 18g Protein: 17g Sodium: 1686mg Sugar: 9g
Savory Skillet Cabbage (30 min) Submitted by Dennie Clemons UT Health at Houston
This is a modified family recipe. Mom and Dad always made delicious cabbage soup and I just didn’t have time to cook it their way. A crock pot or steamer just didn’t do the recipe justice. I wanted some so bad that I decided to risk a quick-throw-down version. My family loved it! We do still, on occasion, make Mom and Dad’s recipe, but this Savory Skillet Cabbage tops our charts for a family favorite. INGREDIENTS 2 tbsp. extra virgin olive oil 1 cup raw chopped onions 3 tsp. garlic select - minced garlic 1/2 cup green bell pepper - chopped 1 container (13 slices) Wright Bacon, diced 1 head medium cabbage, chopped 1/2 medium red bell pepper, chopped
1/2 cup cherry or grape tomatoes, quartered 1/2 cup raw carrots, grated 1 tsp. Goya - Adobo All-purpose Seasoning 3 bay spice leaves - whole 2 tsp. Walkerswood - jamaican jerk seasoning 1 tbsp. salt and pepper 2 cups water
DIRECTIONS 1. In a large deep skillet, heat olive oil and sauté onions, garlic and green bell pepper. Set aside. 2. Brown diced bacon and drain bacon grease from skillet. 3. Place cabbage in skillet and stir in remaining ingredients, adding water last. Cover, stirring occasionally. 4. Cook for about 20-30 minutes or to desired consistency. ENJOY! Sliced sausage takes this delicious recipe up a notch if you can afford the macros!
Living Well Healthy Holiday Recipes 2015
Maw Maw’s Southern Greens
NUTRITION Yield: Serves 6 Calories: 101 Fat: 4g Carbs: 6g Protein: 6g Sodium: 207mg Sugar: 0g
Submitted by Jennifer L. Thomas UT Southwestern Medical Center
This lovely recipe is my grandmother’s. She makes greens a few times a month with our meals. We never have leftovers. Its always a big hit at Sunday dinner or even a potluck. INGREDIENTS Smoked turkey leg or wings 6 cups of water 1 medium yellow onion, diced 3 cloves garlic, diced
2 tsp. olive oil 3-4 bunches collard and mustard greens Salt and pepper to taste
DIRECTIONS 1. Rinse collards greens in the sink under running cold water twice. Pick greens away from the stem. Stack collard greens into several leaves on top of each other. 2. Using a cutting board and knife, roll the leaves together and cut collard green leaves into 1 inch thick strips. 3. In a large pot add water and turkey boil over medium-high heat until tender. Once turkey parts are tender take them out of the broth. Pull the tender turkey meat off the bone and place it back in the broth. 4. Add greens, bring to boil, and then reduce heat to simmer. Next add the diced onions, garlic and olive oil. Cover with lid and continue to simmer for 1-1/2 hours. Once greens are tender add salt and pepper to taste. Throughout cooking you might have to add water to the broth.
NUTRITION Yield: Serves 20 Calories: 201 Fat: 15g Carbs: 11g Protein: 7g Sodium: 636mg Sugar: 9g
Submitted by Lauren Lilly UT Dallas
A friend in college made these for a few of us in a study group and I made them for Thanksgiving that same semester and they were a hit! I’ve been making them literally every family get together since then. They are great to make as a starter and snack on while you cook, I’ve even served them with breakfast before! They’re truly a compliment to any meal. INGREDIENTS 2 pkg. of Hillshire Farms Lit’l Smokies 2 pkg. of maple smoked bacon 1 jar of pickled jalapeños
brown sugar toothpicks
DIRECTIONS Preheat the oven to 325. Cut the uncooked bacon into equal thirds. Take one Lit’l Smokie, one jalapeño and wrap one of the 1/3 slices of bacon around it and use toothpick to secure. Place in an oven safe dish with the toothpick sticking up. Repeat these steps until you run out of Lit’l Smokies. Sprinkle generously with the brown sugar and place in the oven. Cook for 45 minutes and let them sit for about 15 minutes (they will be EXTREMELY hot, do not try to taste before letting them sit). Enjoy!
Living Well Healthy Holiday Recipes 2015 10
NUTRITION Yield: Serves 8 Calories: 82 Fat: 3g Carbs: 12.6g Protein: 3.6g Sodium: 207mg Sugar: 0g
Brussels Sprouts with Pecans Submitted by Darienne Hall UT Southwestern Medical Center
Cooking Light recipe. INGREDIENTS 2 tsp. butter 1 cup chopped onion 4 garlic cloves, thinly sliced 8 cups halved and thinly sliced brussels sprouts (about 1 1/2 pounds)
1/2 cup fat-free low sodium chicken broth 1 1/2 tbsp. sugar 1/2 tsp. salt 8 tsp. coarsely chopped pecans, toasted
DIRECTIONS 1. Melt butter in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 4 minutes or until lightly browned. 2. Stir in Brussels sprouts; sauté 2 minutes. 3. Add broth and sugar; cook 5 minutes or until liquid almost evaporates, stirring frequently. Stir in salt. Sprinkle with pecans and serve.
NUTRITION Yield: Serves 8 Calories: 222 Fat: 16g Carbs: 4g Protein: 15g Sodium: 512mg Sugar: 1g
Low Carb Stuffing Submitted by Leila Robinson UT Medical Branch at Galveston
Recipe courtesy George Stella, George Stella’s Livin’ Low Carb: Family Recipes Stella-Style, Simon and Schuster, 2005 INGREDIENTS 3/4 lb. turkey sausage (you may use pork breakfast sausage) 1/4 cup finely chopped celery 1/4 cup chopped red onion 2 eggs 2 cups coarsely chopped cauliﬂower 1/2 cup diced yellow squash
1/2 cup grated Parmesan 1 tbsp. chopped parsley leaves 3 tbsp. chopped fresh sage leaves 3 tbsp. chopped fresh thyme leaves 1 tbsp. minced garlic 1/8 tsp. salt 1/8 tsp. fresh ground black pepper
DIRECTIONS 1. Preheat oven to 350 degrees F. 2. Remove sausage from casing and crumble it into a pan over medium heat. Add the celery and onion and cook, stirring, until browned. Drain fat if necessary. 3. Beat the eggs in a bowl. Using a spoon, mix in the sausage mixture and all the remaining ingredients. 4. Pour the stufﬁng into an 8x8 square baking dish and bake until hot and browned, about 30 minutes. Serve immediately.
11 Living Well Healthy Holiday Recipes 2015
NUTRITION Yield: Serves 6 Calories: 151 Fat: 9g Carbs: 8g Protein: 12g Sodium: 456mg Sugar: 2g
Submitted by Laura Garlock UT System Administration
I found this recipe in Cooking Light magazine when I first started getting really interested in cooking. I’ve taken it to almost every Thanksgiving celebration for the past 20 years. It was adapted by Evelyn Tribole, MS, RD, author of Eating on the Run to be a healthier version of the traditional recipe. INGREDIENTS Vegetable oil cooking spray 2 10 oz. packages frozen chopped spinach 1/4 cup plus 2 tbsp evaporated skim milk 1 tbsp. cornstarch 1/4 cup copped onion 1-1/4 cups shredded sharp cheddar cheese (can use reduced fat) 1 tsp. crushed red pepper
1/2 tsp. salt 1 tsp. dry mustard 1/8 tsp. celery seed Dash Worcestershire sauce 4 hard-boiled egg whites, coarsely chopped 3 tbsp. crushed cornﬂakes 1/2 tsp. paprika, or to taste
DIRECTIONS 1. Preheat oven to 375 degrees. Lightly coat a 1-1/2 quart casserole dish with cooking spray and set aside. 2. Cook spinach according to package directions. Drain, reserving 1/2 liquid. Set aside. 3. Mix 2 tablespoons evaporated skim milk with cornstarch until lump-free. Set aside. 4. Lightly coat saucepan with cooking spray and saute onion until translucent. Add reserved liquid from spinach, cornstarch mixture and remaining evaporated milk. Bring to a boil and cook 1 minute, stirring constantly. Remove from heat and stir in 1 cup cheese until melted. Add next 5 ingredients and spinach. 5. Transfer half of the spinach mixture to casserole dish and sprinkle with egg whites. Top with remaining spinach mixture and sprinkle with crushed cornﬂakes. 6. Bake 30 minutes. Sprinkle remaining cheese and paprika on top, and bake 5 more minutes until cheese is melted.
Living Well Healthy Holiday Recipes 2015 12
NUTRITION Yield: Serves 10 Calories: 179 Fat: 1g Carbs: 54g Protein: 18g Sodium: 431mg Sugar: 7g
Masternav’s Black Beans Submitted by Michael Williams UT System Administration
This is my original recipe for ﬂavorful black beans, shared previously on Livestrong.com. INGREDIENTS 3 cups (1 pound) black beans dried 1 medium onion, sweet 6 cloves garlic 1 tbsp. honey 1/4 cup balsamic vinegar
1 tsp. oregano 1 tsp. ground cumin 1/2 tsp. red pepper ﬂakes 1 tsp. salt 2-6 whole jalapeño peppers
DIRECTIONS 1. Use quick soak method of soaking beans. Rinse in hot water. 2. Cover with 4 cups of fresh water and bring to a boil over high heat. Reduce the heat and simmer covered for 30 minutes, skimming off any foam. Stir in the onion and simmer 30 minutes more. 3. Add pressed or chopped garlic, oregano, cumin, and red pepper ﬂakes, whole jalapeños, and simmer uncovered for 30 minutes, stirring occasionally. Stir in sugar and vinegar, and taste before seasoning with salt and pepper. Excellent with wild and long grain brown rice.
NUTRITION Yield: Serves 8 Calories: 407 Fat: 28g Carbs: 40g Protein: 3g Sodium: 622mg Sugar: 33g
Mamaw’s Cole Slaw Submitted by Patricia Mager UTMB-CMC Ramsey Cluster
This recipe has been handed down in my family from my grandma Helen. INGREDIENTS 2 bags of cut cabbage 1 bell pepper 1 bunch green onion 1 yellow squash 1 zucchini squash
DRESSING 1 cup oil 1 cup vinegar 1 cup sugar 2 tsp. salt 2 tsp. poppy seed
DIRECTIONS Chop all veggies and combine in large bowl. Bring liquid ingredients to a boil, then pour hot mixture over cabbage mixture. Store in sealed container (make at least 24 hours prior to serving.) Will last up to 7 days in refrigerator.
13 Living Well Healthy Holiday Recipes 2015
Angel Valero’s Corn Pudding
Submitted by Louise Nelson
Yield: Serves 12 Calories: 185 Fat: 7g Carbs: 27g Protein: 3g Sodium: 368mg Sugar: 11g
My UT Austin colleague Angel Valero brought this dish to a holiday potluck once and it was fabulous. He shared the recipe with me and I brought it to Thanksgiving dinner. Even the pickiest eaters in my family adored it, and now Corn Pudding has become my family’s “must have” holiday side dish. INGREDIENTS 8 oz. sour cream 1 stick butter, melted 1 egg 1/4 cup sugar
1 box Jiffy Mix 1 can creamed corn 1 can kernel corn, drained
DIRECTIONS Preheat oven to 350. Coat a 9x13 pan with spray oil. Mix all the ingredients together in a large bowl. Spread in prepared pan. Bake for one hour.
Italian Green Beans
NUTRITION Yield: Serves 6 to 8 Calories: 178 Fat: 11g Carbs: 15g Protein: 4g Sodium: 241mg Sugar: 4g
Submitted by Tracy Fuller UT Southwestern Medical Center
This is a family recipe, handed down from my mother-in-law. INGREDIENTS 4 tbsp. butter 2 bags frozen French style green beans 1/2 - 3/4 cup water
2 tsp. Italian herb seasoning 1 can quartered artichoke hearts, drained 1/4 cup finely chopped pecans
DIRECTIONS Melt butter in large saucepan, add green beans and water. Cover and cook until beans are tender. Add artichokes, Italian seasoning and pecans, mix well and allow to simmer for 5 minutes. Serve.
Living Well Healthy Holiday Recipes 2015 14
Main Courses 15 Living Well Healthy Holiday Recipes 2015
Easy Brunch Bake
Submitted by Shelley J. Weedon Trepanier
Yield: Serves 8 Calories: 102 Fat: 5g Carbs: 4g Protein: 8g Sodium: 222mg Sugar: 1g
UT System Administration
This is a long time favorite recipe. INGREDIENTS 6 oz. cornbread 3 cups fat-free milk 1 red pepper, chopped 1 pkg. (10 oz.) frozen chopped spinach, thawed, squeezed dry
1 cup KRAFT 2% milk shredded sharp cheddar cheese 2 whole eggs 2 egg whites 4 slices cooked turkey bacon, crumbled
DIRECTIONS Heat oven to 350Âş F. Combine ingredients. Spoon into 8 (8-oz.) ramekins; place on baking sheet. Bake 40 min. or until centers are set and tops are golden brown.
NUTRITION Yield: Serves 16 Calories: 179 Fat: 7g Carbs: 18g Protein: 11g Sodium: 503mg
Submitted by Kendra Bolton UT System Administration
My family has always celebrated the holidays with potluck gatherings - this is a recipe from Allrecipes.com that is reminds me of the meatballs weâ€™ve made for Christmas. INGREDIENTS 1 1/2 lbs. ground beef 1 1/4 cups bread crumbs 1/4 cup chopped parsley 2 cloves minced garlic 1 medium yellow onion
1 beaten egg 1 jar spaghetti sauce (28 oz) 1 can crushed tomatoes (16 oz) 1 can tomato puree (14.25 oz)
DIRECTIONS Mix the ground beef, bread crumbs, parsley, garlic, onion and egg. Shape into 16 meatballs. In a slow cooker, mix the spaghetti sauce, crushed tomatoes, and tomato puree. Place meatballs into the sauce mixture. Cook on low for 6-8 hours.
Living Well Healthy Holiday Recipes 2015 16
NUTRITION Yield: Serves 8 Calories: 681 Fat: 27g Carbs: 24g Protein: 66g Sodium: 806mg Sugar: 4g
Herbed Turkey Breast with Roasted Vegetables Submitted by Maria Ramirez-Romo de Vivar UT System Administration
This is a nice alternative to cooking a whole turkey. Whether you are just cooking for a small party, are looking for a healthier alternative, or just want to provide extra white meat to your guests, this is a great and easy recipe. My sister and I cooked this recipe a few years ago, in addition of a traditional turkey, and we all agreed that it is a must during our holidays. It is easy to make and the herbs bring a fantastic ﬂavor. The recipe is an adaptation of Martha Stewart’s and Barefoot Contessa’s Herbed Turkey Breast recipes. We simply skip the brining, and replace some of the herbs, and use olive oil instead of butter for a healthier twist. INGREDIENTS 1 whole bone-in turkey breast (about 6-7 lbs.) 2 tbsp. extra-virgin olive oil 3 garlic cloves, minced 1 tbsp. Dijon mustard 2 tsp. freshly squeezed lemon juice 1/8 cup fresh rosemary leaves 1/4 cup chopped fresh sage leaves 1/8 cup fresh thyme leaves
1 1/2 tsp. kosher salt 1 tsp. freshly ground black pepper 4 shallots, halved 6 carrots, halved lengthwise 1 1/2 lbs. assorted small potatoes, scrubbed, with skins, halved 1 cup dry white wine
DIRECTIONS 1. Preheat the oven to 325 degrees. Use a roasting pan with a rack, place the turkey breast skin-side up. 2. In a bowl, combine the olive oil, garlic, lemon juice, mustard, rosemary, sage, thyme, salt, and pepper. Reserve about 2 tablespoons of the herbed mixture. Loosen the skin to make ‘pockets’ between the meat and skin and rub evenly inside those pockets. When done, rub the remaining 2 tablespoons on top of the skin of the turkey breast. Pour the wine into the bottom of the roasting pan, along with all the vegetables, sprinkle salt and pepper to taste. 3. Roast the turkey for 1½ to 2 hours, until the skin is golden brown and an instant-read meat thermometer registers 165 degrees when inserted into the thickest and meatiest area of the breast. Check the breast early; if the skin is overbrowning, cover it loosely with aluminum foil. And if vegetables are over roasting you can scoop them out and maintain in a separate warm covered platter outside until the turkey is cooked. 4. Vegetables should be cooked and soft; you should be able to insert a knife in the potatoes. After turkey and vegetables are done, remove from the oven, cover the pan with aluminum foil, and allow the turkey to rest at room temperature for 15 minutes. Slice and serve with the pan juices, and vegetables to the side.
17 Living Well Healthy Holiday Recipes 2015
Tomato & Zucchini “Pizza Lasagna”
Submitted by Amy Tucker
Yield: Serves 6 Calories: 366 Fat: 20g Carbs: 21g Protein: 27g Sodium: 991mg Sugar: 6g
UT Medical Branch at Galveston
In an effort to make comfort food less daunting, my fiancée and I have dabbled with various ingredients to create healthier versions of our down-home favorites. INGREDIENTS 2 cups grated Mozzarella cheese 1/3 cup grated Parmesan cheese 1 tsp. dried oregano 1 tsp. dried basil 4 cloves garlic, minced Salt and pepper (to taste) 3/4 cup Panko bread crumbs
2 medium zucchinis, thinly sliced 5 plum tomatoes, thinly sliced 2 tsp. onion powder 8 oz. sliced mushrooms (optional) 4 oz. sliced black olives (optional) 4 oz. sliced turkey pepperoni (optional)
DIRECTIONS 1. Preheat oven to 375 degrees. Use 7x11 or 9x9 inch pan (double ingredients if using a 9 x13). 2. In a large bowl, combine mozzarella, Parmesan, Panko bread crumbs, oregano, basil, onion powder and garlic. Season with salt and pepper and set aside. 3. Arrange half of the zucchini slices in the pan, and sprinkle a layer of the cheese and herb mixture on top. Arrange half of the pepperoni slices, layer tomatoes, then layer mushrooms and black olives, top with another layer of the cheese mixture. Repeat layers & sprinkle remaining cheese on top. 4. Cover loosely with foil, and bake in a preheated oven for 25 minutes. Remove foil, and bake until the top is crusty and the vegetables are tender, about 20 minutes. 5. Allow to cool (about 10 minutes) before serving.
Apple Stuffed Acorn Squash
NUTRITION Yield: Serves 8 Calories: 101 Fat: 4g Carbs: 21g Protein: 1g Sodium: 26mg Sugar: 4g
Submitted by Peggy Morra UT M.D. Anderson Cancer Center
My own recipe. INGREDIENTS 12 acorn squash, quartered 2 apples, chopped into small cubes 2 tbsp. melted butter 2 tbsp. REAL maple syrup
4 tbsp. brown sugar 2 tbsp. raisins 2 tbsp. roasted chopped pecans
DIRECTIONS 1. Preheat oven to 425F. Cut squash in fourths, remove seeds and membrane. Prepare 8 9-inch sheets of foil and spray with cooking spray. Place each quarter of squash on a sheet of foil. 2. Mix the rest of the ingredients together and place on top and then wrap the foil around it, making a package and place on cookie sheet. Repeat for the rest of the quarters of squash. Bake for 20-30 minutes.
Living Well Healthy Holiday Recipes 2015 18
NUTRITION Yield: Serves 8 Calories: 210 Fat: 2.6g Carbs: 25.9g Protein: 6.5g Sodium: 457mg Sugar: 1g
Bow Tie and Broccoli Pasta Submitted by Shaun Davenport UT System Administration
Food Network INGREDIENTS Kosher salt 8 cups broccoli ﬂorets (4 heads) 1/2 lb. farfalle (bow tie) pasta 2 tbsp. unsalted butter 2 tbsp. good olive oil 1 tsp. minced garlic
1 lemon, zested 1/2 tsp. freshly ground black pepper 1 tbsp. freshly squeezed lemon juice 1/4 cup toasted pignoli (pine) nuts Freshly grated Parmesan cheese, optional
DIRECTIONS 1. Cook the broccoli for 3 minutes in a large pot of boiling salted water. Remove the broccoli from the water with a slotted spoon or sieve. Place in a large bowl and set aside. 2. In the same water, cook the bow-tie pasta according to the package directions, about 12 minutes. Drain well and add to the broccoli. 3. Meanwhile, in a small saute pan, heat the butter and oil and cook the garlic and lemon zest over medium-low heat for 1 minute. Off the heat, add 2 teaspoons salt, the pepper, and lemon juice and pour this over the broccoli and pasta. Toss well. Season to taste, sprinkle with the pignolis and cheese, if using, and serve. 4. To toast pignolis, place them in a dry saute pan over medium-low heat and cook, tossing often, for about 5 minutes, until light brown.
NUTRITION Yield: Serves 4 Calories: 370 Fat: 13g Carbs: 54g Protein: 9g Sodium: 633mg Sugar: 1g
Healthy Alfredo Sauce Submitted by Serina Juarez UT Health Northeast at Tyler
We have made a switch to healthier living in our family and pasta is my husbands favorite meal. Sometimes we really do need a fast meal to cook, so whole grain or brown rice pasta is our go to. He loves Alfredo sauce but the original is really fattening and heavy. I found this alternative and made a little tweak to make it how we love it! I found the recipe on Spark Recipes. INGREDIENTS 2 cups dry brown rice pasta 2 cups original coconut milk 1/4 cup fresh grated Parmesan cheese 1 tbsp. coconut oil 1 tbsp. all purpose ﬂour
2 tsp. garlic powder 1 tsp. sea salt 1 tsp. fresh ground pepper Large handful of spinach 1 medium tomato, chopped
DIRECTIONS Melt coconut oil and add ﬂour, stirring for 1 minute. Add coconut milk and remaining seasonings. Bring to a boil and then let simmer for 15 minutes over low heat. Turn off heat, stir in Parmesan, spinach and tomato until combined. 19 Living Well Healthy Holiday Recipes 2015
Oven Baked Flavor Layered Salmon
Submitted by Elizabeth Aviles
Yield: Serves 10 Calories: 143 Fat: 1g Carbs: 10g Protein: 27g Sodium: 302mg Sugar: 1g
UT Southwestern Medical Center
My husband saw a similar pan stove top version of this on TV & I modified it by adding salt, pepper & dill and making it into an oven baked version. You can also make smaller portions of this in a non-stick frying pan. INGREDIENTS One large very thinly sliced onion 2.5 lbs of rinsed Salmon 3-4 very thinly sliced lemons
Dill to taste Salt to taste Fresh crushed black pepper to taste
DIRECTIONS 1. Preheat oven to 450 degrees 2. In a 3 qt glass (12x8 inches) bake ware, layer the onions. 3. Sprinkle them evenly with salt, black pepper and dill. 4. Place Salmon on top of onions (you can cut salmon to ﬁt evenly in the baking dish. 5. Sprinkle top of salmon with salt, black pepper & dill. 6. Layer thinly sliced lemons to cover every part of the salmon. 7. Place in bottom most layer of oven & bake for 13 minutes. If salmon ﬂakes easily, its done & delicious! ENJOY!
Tequila-Lime Marinated Grilled Chicken Submitted by Amy Tucker UT Medical Branch at Galveston
An adaptation to several recipes found online, this particular marinade has a perfect smoky balance. INGREDIENTS 3 boneless/skinless chicken breast 1/3 cup tequila 1 lime (juice & zest) 2 tbsp. olive oil 1 jalapeño minced 2 cloves minced garlic 1 tbsp. honey
NUTRITION Yield: Serves 3 Calories: 339 Fat: 10g Carbs: 9g Protein: 26g Sodium: 550mg Sugar: 6g
1 tsp. paprika 1 tsp. ancho chili powder (or cayenne) 1 tsp. black pepper 1 tsp. cumin 1 tsp. onion salt Chopped cilantro (optional)
DIRECTIONS 1. Mix all “wet” ingredients in a one gallon plastic bag (chicken, tequila, lime, olive oil, honey, garlic, jalapeño). 2. Mix all dry ingredients in a bowl (paprika, chili powder, pepper cumin, onion salt). 3. Add dry ingredients to gallon bag, close bag and shake gently. 4. Add chicken breast to gallon bag and marinade for 3-4 hours. 5. Grill approximately 5 minutes per side or until juices run clear. Living Well Healthy Holiday Recipes 2015 20
NUTRITION Yield: Serves 2 Calories: 270 Fat: 6g Carbs: 37g Protein: 19g Sodium: 850mg Sugar: 0g
Stuffed Acorn Squash Submitted by Grace Depmore UT System Administration
From Yummly. INGREDIENTS 1 acorn squash 1 tbsp. light butter (melted) 1 garlic clove (minced) 1/4 tsp rub (or ground sage, divided) 4 oz. turkey sausage (removed from casing) 1/4 chopped onion 1/2 celery ribs (finely chopped)
2 oz. mushrooms (chopped) 1/2 cup apples (peeled and chopped) 1/3 cup panko breadcrumbs 2 tbsp. grated Parmesan cheese Pepper Salt 1 large egg white (beaten)
DIRECTIONS 1. Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil and place the squash halves cut side up on the baking sheet. In a small dish, combine the melted butter, minced garlic and 1/8 teaspoon of the rubbed sage. Using a silicone pastry brush, brush the butter mixture onto the inside and outside of each squash half. Roast in the oven for 50-60 minutes until tender. 2. Bring a large skillet over medium heat and add the sausage. Cook, breaking up with a spoon, until meat is cooked through. Remove meat to a mixing bowl and place the pan back on the burner. Add the onion, celery and mushrooms to the skillet and cook for about 3 minutes. Add the apples and cook for an additional 2 minutes. Turn off the burner and add the onion mixture to the sausage in the mixing bowl. Add the remaining 1/8 teaspoon of sage, the panko crumbs and the Parmesan cheese. Season with salt & pepper to taste. Add the egg white and stir until well combined. 3. When the squash halves are ďŹ nished roasting, evenly pile the sausage stufďŹ ng into the two halves. Return to the oven and cook for an additional 18-20 minutes.
21 Living Well Healthy Holiday Recipes 2015
Submitted by Rebecca Cedillo
Yield: Serves 8 Calories: 397 Fat: 30g Carbs: 22g Protein: 11g Sodium: 1163mg Sugar: 9.5g
This is a family recipe inspired by an old Southern restaurants squash side dish. INGREDIENTS 1 (6 oz) box Jiffy Corn Muffin Mix 8 oz shredded cheddar cheese 3 chicken bouillon cubes 1 tsp garlic, minced 1 tsp salt 1 tbsp chopped parsley
4 1/2 c diced zucchini 4 1/2 c diced yellow squash 1 1/2 c chopped yellow onion 1/2 tsp ground pepper 1/2 teaspoon thyme 3/4 c butter
DIRECTIONS 1. Prepare the Jiffy Mix as instructed on the box. Set aside and allow to cool. 2. Place squash and zucchini in a large saucepan and add enough water to cover. Cook on medium heat until tender, about 10 minutes, remove from heat. Drain the squash, reserve 1 c of water for casserole. 3. On medium heat, add butter and onions to sauce pan until translucent. Add salt, pepper, thyme, and parsley to sauce pan. Add chicken bouillon and garlic, stir. Add drained squash and cheese, stir. 4. Crumble the cornbread in squash and add the reserved cup of water. Spray 13x11 with non-stick or butter. Pour squash mixture into pan, cover, and bake for 40 minutes. Remove cover and bake for an additional 20 minutes.
Nana’s Vegetarian Meatloaf
Submitted by Lauren DeCillis
Yield: Serves 8 Calories: 245 Fat: 10g Carbs: 14g Protein: 12g Sodium: 610mg Sugar: 5g
Recipe by Lisa Robertson. Special K has lots of protein, and so does the cottage cheese and nuts. While not a low-fat dish at 10 grams per serving, it fits into a 70 gram limit for fat a day. However, keep in mind that it is about 50% of your saturated fat intake for a 2,000 calorie per day diet. Personally, I like it as a smaller portion side dish! INGREDIENTS 5 eggs, whisked 1 white onion diced fine 1 24 oz. carton small curd 4% cottage cheese About 7 oz. crushed Special K (crush with fingers in a large baggie)
2 pkg. Rich Brown G. Washington Broth 1 pkg. Golden G. Washington Broth 1/2 cup pecans finely chopped 1 stick butter melted
DIRECTIONS In large bowl combine all ingredients, mix thoroughly with a spatula, breaking up any lumps. Bake at 350º F covered with tin foil for the ﬁrst 45 minutes, then uncovered for another 15-20 minutes until brown and bubbly on top. Great as a main dish with a nice crispy salad (lots of protein!), or as a side dish with turkey or chicken. Note: For best results, no substitutes on the broth or cottage cheese! Living Well Healthy Holiday Recipes 2015 22
NUTRITION Yield: Serves 10 Calories: 317 Fat: 10g Carbs: 12g Protein: 43g Sodium: 470mg Sugar: 2g
Santa Fe Chicken Submitted by Trisha Wooten UT Medical Branch at Galveston
I coordinated a Healthy Pot Luck Luncheon for Legal and Regulatory Affairs in honor of the Living Well campaign. Many people brought delicious healthy dishes to encourage a healthier lifestyle. This recipe is one that I use. Itâ€™s delicious. low fat, low calories and high protein! I took a recipe found on Skinny Taste.com and altered it to make this dish with more fresh ingredients. INGREDIENTS 3 lbs. of boneless skinless chicken breast 14 oz.can Rotel tomatoes with green chiles 10 oz. can of black beans (rinsed) 8 oz. of frozen corn 1/4 cup chopped cilantro 14 oz. can of fat free chicken broth 5 green onions, chopped
3 cloves fresh garlic (minced) 1 teaspoon onion powder 1 teaspoon cumin 1 teaspoon cayenne pepper Sea salt (to taste) Fresh sliced limes and cilantro (garnish)
DIRECTIONS 1. Combine chicken broth, drained beans, corn, tomato/green chiles, cilantro, green onion, garlic, onion powder, cumin, cayenne and salt in crock pot. Season chicken with a little salt and lay on top of other ingredients. 2. Cook on low for 10 hours (or high for 6). 30 minutes prior to serving, remove chicken breasts and shred them using 2 forks. Return them to the slow cooker and stir in. 3. Can be served over rice or corn tortillas however, that will add some calories! Squeeze a little slice of lime into your bowl for added freshness and toss in a few fresh cilantro leaves. Enjoy!
23 Living Well Healthy Holiday Recipes 2015
Soup & Salad Living Well Healthy Holiday Recipes 2015 24
NUTRITION Yield: Serves 6 Calories: 206 Fat: 13g Carbs: 22g Protein: 4g Sodium: 385mg Sugar: 5g
Butternut Squash Soup Submitted by Bill Heﬂey UT Dallas
Marge Poore - 365 Easy Mexican Recipes INGREDIENTS 1 butternut squash - about 2 lbs. 2 tbsp. olive oil 1 small onion, chopped 2 cloves garlic, chopped 1 medium carrot, peeled and thinly sliced 1/2 tsp. ground cumin 1/2 tsp. salt
1/8 tsp. pepper 1 fresh jalapeño pepper, seeded and minced 1 - 14 1/2 oz. can of reduced-sodium chicken broth Nonfat plain yogurt or sour cream Chopped cilantro
DIRECTIONS 1. Cut squash in half, scoop out seeds. 2. Peel squash and cut into one inch squares. 3, In a large saucepan or ﬂameproof casserole dish, heat oil over medium heat. Add onion and garlic and cook, stirring often, until they begin to brown, about 5 minutes. 4. Add squash, jalapeño pepper and chicken broth. Bring to a boil, reduce heat to medium-low, cover and cook 15-20 minutes or until vegetables are very tender. 5. Puree soup in batches in a blender or food processor. Return to saucepan and return to a boil over medium-low heat. Serve hot garnished with yogurt (or sour cream) and chopped cilantro.
NUTRITION Yield: Serves 4 - 6 Calories: 579 Fat: 97g Carbs: 5g Protein: 17g Sodium: 5308mg Sugar: 4g
Lori’s Taco Soup Submitted by Lori Cobb UT Southwestern Medical Center
This is a recipe that I’ve adjusted and made my own. INGREDIENTS 1 lb. ground beef- cook and drain 1 can chili beans 1 can pinto beans 1 can whole kernel corn- drained 1 can diced tomatoes 1 can beef broth
1 can water 1 4 oz. can diced green chiles 1 pkg. taco seasoning mix 1 pkg. original ranch dressing mix 1 can Rotel diced tomatoes and green chiles- original
DIRECTIONS Brown ground beef, drain. Add all other ingredients, stir, and simmer until warm.
25 Living Well Healthy Holiday Recipes 2015
Crock Pot Chicken Taco Chili
NUTRITION Yield: Serves 6 Calories: 499 Fat: 14g Carbs: 50g Protein: 48g Sodium: 927mg Sugar: 9g
Submitted by Casey L. Radicioni UT Medical Branch at Galveston
I found this recipe on Pinterest and made my own tweaks to it as with any recipe. It is a favorite in our household. INGREDIENTS 1 8 oz. can tomato sauce (or 16 oz. can) 1 onion, chopped 1 16 oz. can black beans 1 16 oz. can kidney beans 10 oz. package frozen corn kernels (or 2 small cans of corn kernels) 2 14.5 oz. cans diced tomatoes w/chiles (or 28 oz. can of diced tomatoes)
1 packet taco seasoning 1 tbsp. cumin 1 tbsp. chili powder (or more) 24 oz. (3) boneless skinless chicken breasts Chile peppers, chopped (optional) Chopped fresh cilantro
DIRECTIONS Combine beans, onion, chile peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream.
Cucumber Tomato Salad
NUTRITION Yield: Serves 4 Calories: 77 Fat: 3g Carbs: 12g Protein: 2g Sodium: 191mg Sugar: 7g (Does not include dressing)
Submitted by Stephanie M. Taylor, Ph.D UT Dallas
My mom discovered this sometime when I was in college. On visiting over the summer, she made this simple salad. It was fast to make, fresh and delicious -- and actually good for you! We have traded many variations and additions to make it more interesting over the years, and it is still a go-to in our house for a salad. The base ingredients you can buy year round, so it helps to freshen up even the winter months! INGREDIENTS 2 cucumbers 4 roma tomatoes (or 2 large tomatoes) 1/4 cup salad dressing: Italian dressing or balsamic vinaigrette Optional add-ins:
1-2 avocados, sliced 1/2 cup chopped purple onion or sweet onion 1/2 cup cheese - feta or goat crumbles, shredded cheddar, etc.
DIRECTIONS Slice the cucumbers lengthwise into quarters, and then in to 1/2 inch slices. Cut the tomato into bite-sized piece (about an inch in length, a half in width). Add any optional add-ins. Toss with a salad dressing of your choice! Living Well Healthy Holiday Recipes 2015 26
NUTRITION Yield: Serves 4 Calories: 1189 Fat: 85g Carbs: 52g Protein: 56g Sodium: 1764mg Sugar: 20g
Broccoli Cheese Soup Submitted by Jaclyn Beisman UT System Administration
Foodnetwork.com INGREDIENTS 6 tbsp. unsalted butter 1 small onion, chopped 1/4 cup all-purpose ﬂour 2 cups half-and-half 3 cups low-sodium chicken broth 2 bay leaves 1/4 tsp. freshly grated nutmeg
Kosher salt and freshly ground pepper 4 7-inch sourdough bread boules (round loaves) 4 cups broccoli ﬂorets (about 1 head) 1 large carrot, diced 2 1/2 cups (about 8 oz.) grated sharp white and yellow cheddar cheese, plus more for garnish
DIRECTIONS 1. Melt the butter in a large Dutch oven or pot over medium heat. Add the onion and cook until tender, about 5 minutes. Whisk in the ﬂour and cook until golden, 3 to 4 minutes, then gradually whisk in the half-and-half until smooth. Add the chicken broth, bay leaves and nutmeg, then season with salt and pepper and bring to a simmer. Reduce the heat to medium-low and cook, uncovered, until thickened, about 20 minutes. 2. Meanwhile, prepare the bread bowls: Using a sharp knife, cut a circle into the top of each loaf, leaving a 1-inch border all around. Remove the bread top, then hollow out the middle with a fork or your ﬁngers, leaving a thick bread shell. 3. Add the broccoli and carrot to the broth mixture and simmer until tender, about 20 minutes. Discard the bay leaves. Puree the soup in batches in a blender until smooth; you’ll still have ﬂecks of carrot and broccoli. Return to the pot. (Or puree the soup in the pot with an immersion blender.) 4. Add the cheese to the soup and whisk over medium heat until melted. Add up to 3/4 cup water if the soup is too thick. Ladle into the bread bowls and garnish with cheese.
NUTRITION Yield: Serves 8 Calories: 149 Fat: 3g Carbs: 25g Protein: 4g Sodium: 80mg Sugar: 20g
Cranberry Holiday Salad Submitted by Karen Burchell UT HSC at San Antonio
This was a recipe from my college roommate’s family recipe book. INGREDIENTS 1 6 oz. raspberry Jello 1 1/2 cups boiling water 1/4 cup port wine 1 large can cranberry sauce (whole berries) 1 large can crushed pineapple, with juice
TOPPING: 8 oz. low fat cream cheese 1/2 cup sugar Small carton low fat sour cream Crushed nuts (pecans)
DIRECTIONS Mix ingredients in a bowl and pour into glass casserole greased with mayo. (I don’t do this- I just mix in the casserole dish). Refrigerate until set. Mix topping ingredients and spread on Jello. Sprinkle with crushed nuts (I like pecans).
27 Living Well Healthy Holiday Recipes 2015
Cranberry Spinach Salad Elizabeth Aviles, BSN, RNC-OB UT Southwestern Medical Center
I found this recipe in Allrecipes.com over 15 years ago and it has become a friends and family gathering favorite. I have modified it to decrease carbs and fat content, also substituted healthier olive oil. Great colors for a Christmas gathering. ENJOY!
NUTRITION Yield: Serves 8 Calories: 246 Fat: 22g Carbs: 12g Protein: 5g Sodium: 52mg Sugar: 7g
INGREDIENTS 1 tsp. butter 2//3 cups blanched slivered almonds 1 lb. spinach rinsed & torn into bite-size pieces 1/2 cup dried cranberries 2 tbsp. toasted sesame seeds 1/4 cup white sugar
2 tsp. minced onions 1/4 tsp. paprika powder 1/4 cup white wine vinegar 1/4 cup cider vinegar 1/4 cup olive oil
DIRECTIONS 1. Melt butter & lightly toast almonds, remove from heat & allow to cool. 2. Combine spinach with cooled toasted almonds and cranberries in large bowl. 3. In a jar with lid, combine the rest of the ingredients (sesame seeds, poppy seeds, sugar, onion, paprika, both vinegars & oil). 4. Cover with lid and shake it up. Toss dressing to taste with spinach just before serving.
Red Chicken Stew Submitted by Stacey Duperry UT Southwestern Medical Center
My family has been cooking this recipe for years growing up in South Carolina. INGREDIENTS 3 chicken breasts 1 family size tomato soup 1 cup ketchup 1 medium sweet onion
Vegetable oil 3 tbsp. sugar 4 to 6 cups minute rice Black pepper to taste
NUTRITION Yield: Serves 4 - 6 Calories: 531 Fat: 1g Carbs: 104g Protein: 22g Sodium: 669mg Sugar: 20g
DIRECTIONS 1. Boil the chicken breast. Use two forks to shred the chicken. 2. Slice onion in thin slices and pan saute in a little vegetable oil until they become transparent. 3. In a pot, add shredded chicken, sautĂŠed onions, sugar, ketchup, tomato soup, pepper, and two cans of water. 4. Cook on medium heat until heated through. Serve on a bed of rice.
Living Well Healthy Holiday Recipes 2015 28
NUTRITION Yield: Serves 8 Calories: 626 Fat: 45g Carbs: 46g Protein: 13g Sodium: 107mg Sugar: 9g
Asian Cabbage Salad Submitted by Melanie Zepp UT Austin
I received this recipe from a friend in State College, PA and enjoy taking it to hot Texas outdoor gatherings because of its stable ingredients. It is always a big hit. INGREDIENTS 16 oz. bag of shredded cabbage 5 or 6 stalks of green onions, sliced thinly 1 stick of butter melted 1 cup sunﬂower seeds 1 cup sliced almonds 2 bags 3 oz. size Ramen noodles – crushed (doesn’t matter what ﬂavor, seasoning packet is discarded)
DRESSING 1/3 cup olive oil 2/3 cup soy sauce 2 tbsp. minced garlic (or to taste) 1 tbsp. red pepper ﬂakes 2 tbsp. honey or agave syrup Fresh ground pepper to taste
DIRECTIONS 1. Place the butter on a cookie sheet with sides and place in oven at 350 degrees for about 3 minutes or until melted. 2. Add sunﬂower seeds, sliced almonds and crushed Ramen noodles and spread out into thin layer. 3. Toast in oven at 350 degrees for about 20 minutes, checking and stirring mixture every 5 to 8 minutes until browned. Cool mixture.
NUTRITION Yield: Serves 6 Calories: 133 Fat: 2g Carbs: 17g Protein: 13g Sodium: 604mg Sugar: 1g (doesn’t include chips or garnish)
Easy Chicken Tortilla Soup Submitted by Tricia Ulberg UT System Administration
My favorite easy recipe. Throw the ingredients into a crock pot for 3 hours and it’s done! INGREDIENTS 2 frozen chicken breasts 1 can black beans 1 can pinto beans 1 can corn 1 can tomatoes (I like roasted and diced)
1 pkg. taco seasoning 1/2 pkg. Ranch dip seasoning (optional) 2 cups chicken broth or water Tortilla chips, shredded cheese, and sliced avocado for garnish
DIRECTIONS Set crock pot on high. Add the frozen chicken, beans, corn, tomatoes, taco and Ranch seasoning, and chicken broth. Cook for 3 hours or until chicken is tender and then shred with a fork. Serve with tortilla chips and garnish.
29 Living Well Healthy Holiday Recipes 2015
Desserts Living Well Healthy Holiday Recipes 2015 30
NUTRITION Yield: Serves 24 Calories: 186 Fat: 8g Carbs: 27g Protein: 2g Sodium: 61mg Sugar: 13g
Joann Perry’s Sugar Cookies Submitted by Deborah Tanner UT M.D. Anderson Cancer Center
My mother developed this when I was a child and it has been a tradition every Christmas. She left us in 2007 and I carry on the tradition for the family. INGREDIENTS 3 1/2 cups ﬂour (do not sift) 1 tsp. baking powder 1/2 tsp. salt 2 tsp. vanilla (can use dark or clear)
1 cup unsalted butter 1 1/2 cups sugar 2 beaten eggs
DIRECTIONS 1. Mix butter, sugar, eggs and vanilla. 2. Combine dry ingredients (ﬂour, baking powder, salt). 3. Add dry ingredients to butter mixture a little at a time. 4. Chill dough for an hour or more. 5. Roll out to cut cookies or do in small balls or cookie press. 6. Bake 400 degree approx. 10 min (watch them, may take more or less time depending on your over).
NUTRITION Yield: Serves 8 Calories: 318 Fat: 13g Carbs: 49g Protein: 3g Sodium: 283mg Sugar: 30g
Sweet Potato Pie Submitted by Yolanda Allen UT Southwestern Medical Center
After trying for years to make the “perfect” sweet potato pie like my aunt used to, I experimented with various ingredients and methods. Follow the recipe exactly to achieve best results. INGREDIENTS 1lb. sweet potatoes 1 stick butter (softened) 1/2 cup white sugar 1/2 cup brown sugar 1/2 cup evaporated milk 2 eggs 1/2 tsp. nutmeg
1/2 tsp. cinnamon 2 tbsp. ﬂour 1 tsp. cornstarch 1 tsp. vanilla extract 2 tsp. lemon juice 1 9” unbaked pie crust
DIRECTIONS 1. Wrap potatoes in foil and bake for 65 minutes at 400 degrees. Remove the skin. 2. Break apart sweet potato in a bowl. Add butter, and mix well with mixer. Stir in remaining ingredients. Beat on medium speed until mixture is smooth. Pour ﬁlling into an unbaked pie crust. 3. Bake at 350 degrees F (175 degrees C) for 55 to 60 minutes, or until knife or toothpick inserted in center comes out clean. Let pie cool to room temperature then serve or refrigerate.
31 Living Well Healthy Holiday Recipes 2015
Butterless, Eggless, Milkless Cake
NUTRITION Yield: Serves 12 Calories: 218 Fat: 5g Carbs: 42g Protein: 3g Sodium: 265mg Sugar: 23g
Submitted by Helen Mayo UT Southwestern Medical Center
My Grandmother got this recipe and passed it down in the family. INGREDIENTS 1 cup light brown sugar 1 cup water 1 cup seedless raisins 1/2 tsp. ground cloves 1 tbsp. ground cinnamon 1/4 tsp. ground nutmeg
1/3 cup Crisco shortening 2 cups all purpose ﬂour 1 tsp. baking soda 1 tsp. baking powder 1/2 tsp. salt
DIRECTIONS 1. Preheat oven to 350 degrees. 2. Grease a 9x5 loaf pan. 3. In a heavy sauce pan, combine the ﬁrst 7 ingredients. Bring to a boil. Cook for 5 minutes, stirring occasionally. Cool to room temperature. 4. In a large bowl, sift together the ﬂour, baking powder, baking soda and salt. 5. Add the boiled raisin mixture. 6. Pour batter into the greased pan. Bake at 350 degrees for 45-50 minutes or until a toothpick inserted near the enter comes out clean. No icing is necessary.
NUTRITION Yield: Serves 10 Calories: 392 Fat: 28g Carbs: 33g Protein: 5g Sodium: 164mg Sugars: 26g
Submitted by Matt Johns UT Dallas
When I was a young kid, my mom would have my brothers and sisters to the kitchen to make “Hello Dollies!” I remember my mom wearing her Christmas apron and having so much fun making something with my mom. Every time I make Hello Dollies, I am brought back to a simple time in my childhood. INGREDIENTS 1 1/2 cups semi-sweet chocolate chips 1 stick butter 1 cup crushed Saltine crackers
1 cup chopped pecans 1 cup shredded coconut 1 can Eagle Brand sweetened condensed milk
DIRECTIONS Melt butter and pour into a 13 x 9 baking dish, then layer cracker crumbs, nuts, coconut, chocolate chips. Pour Eagle Brand milk over top. Bake at 350 degrees for approximately 30 minutes or until top starts turning brown. Cool. Cut into squares. Quick and easy!
Living Well Healthy Holiday Recipes 2015 32
NUTRITION Yield: Serves 16 Calories: 395 Fat:23g Carbs: 50g Protein: 2g Sodium: 296mg Sugar: 50g
Cantaloupe Bread with Praline Topping Submitted by Patricia Mager UTMB-CMC Ramsey Cluster
A few years ago we were growing cantaloupe in our garden, and had an overabundance of them. I went searching for recipes on the internet, and found this one. I can’t remember what website I found it on, but it is awesome. So, now I puree cantaloupe and freeze it, just so I have some ready to make the bread anytime we want it. INGREDIENTS 3 eggs 1 cup vegetable oil 2 cups white sugar 1 tbsp. vanilla extract 3 cups all-purpose ﬂour 1 tsp. salt 1 tsp. baking soda 3/4 tsp. baking powder 2 tsp. ground cinnamon
1/2 tsp. ground ginger 2 cups cantaloupe – peeled, seeded and pureed TOPPING: 1/2 cup margarine 1 2/3 cups brown sugar 1/2 cup chopped pecans
DIRECTIONS 1. Preheat oven to 325 degrees. Lightly grease and ﬂour two 9x5 inch loaf pans. 2. In a large bowl, beat together eggs, vegetable oil, sugar, vanilla and cantaloupe. In a separate bowl, sift together ﬂour, salt, baking soda, baking powder, cinnamon and ginger. Stir ﬂour mixture into cantaloupe mixture; stir to combine. Pour batter into prepared pans. 3. Bake in preheated oven for 1 hour, until a toothpick inserted into center of a loaf comes out clean. 4. Meanwhile, combine margarine and brown sugar. Microwave for 3 minutes, stirring at 1 minute intervals; mix in pecans. 5. Remove bread from pans and place on waxed paper. Pour sauce over warm bread. 6. Let cool for one hour before serving
33 Living Well Healthy Holiday Recipes 2015
Martha’s Sweet Potato Soufflé
NUTRITION Yield: Serves 6-8 Calories: 133 Fat: 10g Carbs: 12g Protein: 2g Sodium: 97g Sugar: 7g
Submitted by Cara Saldivar UT Health at Houston
A former coworker gave me this recipe years ago and it has been a family favorite ever since. I have never been a fan of the sugary canned yams with marshmallows, so I was super excited to find a (somewhat) healthy substitute. I love that actual sweet potatoes are used and the majority of it the work can be done the night before. I pop the pan in the oven as I am getting dressed, and show up to the family dinner with a warn delicious dish. INGREDIENTS 4 cups (5-7) mashed sweet potatoes 1/2 tsp. salt 1 tsp. vanilla 1/2 cup milk 2 slightly beaten eggs 1/3 stick softened margarine 1/2 cup Splenda
TOPPING: 2/3 stick softened margarine 1/3 cup ﬂour 3/4 cup brown sugar Splenda 2 cups chopped pecans
DIRECTIONS 1. Bake the sweet potatoes whole (350 degrees for about 1 hour or until soft). Peel and mash (I use a hand mixer). Mix potatoes 2 or 3 times before adding other ingredients, beaters will catch the strings from the potatoes (rinse beaters to discard strings). 2. Add salt, vanilla, milk, eggs, margarine and Splenda. Mix and beat until ﬂuffy. 3. Pour into a buttered baking dish. Mix topping together and sprinkle on top. (Can be refrigerated overnight at this stage if desired) Bake at 350 degrees for 35 minutes or until top is crispy.
Neiman Marcus Squares Submitted by Lisa Byrd UT Health at Houston
This is my mother’s recipe. INGREDIENTS CRUST 1 yellow cake mix 2 eggs, beaten 1 stick butter, melted
TOPPING 2 cups powdered sugar, less 1/2 cup set aside 2 eggs, beaten 1 8 oz. cream cheese whipped
NUTRITION Yield: Serves 16 Calories: 289 Fat: 15g Carbs: 44g Protein: 4g Sodium: 348mg Sugars: 31g
DIRECTIONS 1. To make the crust, mix yellow cake mix, butter, and eggs together and pat into the bottom of a 13x9 pan. 2. For the topping, mix powdered sugar, cream cheese, and eggs and pour over the top of the crust. Bake at 350 degrees for 35 minutes. Living Well Healthy Holiday Recipes 2015 34
NUTRITION Yield: Serves 8 Calories: 433 Fat: 21g Carbs: 59g Protein: 3g Sodium: 312mg Sugar: 32g
Pat’s Apple Pie (Best Crust Ever.) Submitted by Tricia Ulberg UT System Administration
My friends mother taught me how to make the perfect apple pie crust. This is her recipe. INGREDIENTS PIE FILLING 3/4 cups sugar 1/4 cup ﬂour 1/2 tsp. ground nutmeg 1/2 tsp. cinnamon 2 tbsp. butter 6 cups sliced granny smith apples
CRUST: 2/3 cup butter ﬂavor Crisco shortening 2 cups sifted ﬂour 1 tsp. salt 4-5 tbsp. COLD water
DIRECTIONS 1. Heat oven to 425 F. 2. Make the pie crust ﬁrst. Use a fork or a pie crust cutting tool to cut the shortening into the ﬂour and salt. Make sure you are using freshly sifted ﬂour and BUTTER ﬂavor Crisco, this is the key ingredient. Mix in the cold water as you go. Divide dough into two balls-- one for the top crust and one for the bottom. Roll the two crusts onto wax paper or plastic pie sheet. 3. Line pie dish with bottom crust. Poke holes into the crust with a fork. 4. Make ﬁlling and spoon apple mixture into pie dish. Top with butter (cut butter into a few chunks.) 5. Lay top crust over pie and cut a small hole in the center of the crust (I use a teaspoon) to allow the steam to escape. Cover the edge of the crust with tin foil so it won’t burn. You can also cut the top crust into strips and do a lattice style crust. 6. Cook for about one hour. You’ll know it’s done when it starts to bubble and the top crust is a golden brown.
35 Living Well Healthy Holiday Recipes 2015
Ammachi Pudding (Flan)
Submitted by Brenda Eduku
Yield: Serves 6 Calories: 529 Fat: 17g Carbs: 79g Protein: 17g Sodium: 246g Sugar: 79g
UT M.D. Anderson Cancer Center
This pudding has been in my family ever since I was a kid. My mom made it often and then it became a family thing when my sisters and I started family. This is a recipe from Kerala,India but after migrating to the US, I changed a few ingredients in this recipe. Whenever I throw a party, my family and friends here will ask me “Brenda where is your pudding?”. This is also my husband’s and my children’s favorite. Calorie wise, It could be a little high, but hey, you are not having this everyday. :) I hope you enjoy this as much as I do. INGREDIENTS 5 eggs 1 can evaporated milk 1 can condensed milk 2 tsp. vanilla essence 1/2 cup sugar
DIRECTIONS 1. Burn sugar and pour it in the pan that you will be baking. 2. Mix all the rest of the ingredients in a blender and pour it over the caramelized sugar to the pan. 3. Double boil the pan by putting this pan into another bigger pan half ﬁlled with water. 4. Bake for one hour. Cool it and refrigerate overnight. Ready to serve the next day. Be careful when cutting it. Enjoy.
Living Well Healthy Holiday Recipes 2015 36
NUTRITION Yield: 1 loaf, 14 servings Calories: 187 Fat: 4g Carbs: 34g Protein: 3g Sodium: 198mg Sugar: 18g
Classic Banana Bread Submitted by Eileen Aguilar UT El Paso
I love this recipe! It is simple and good! I also substitute applesauce for the sugar and it comes out great! From Myrecipes.com: www.myrecipes.com/recipe/classic-banana-bread INGREDIENTS 2 cups all-purpose ﬂour 3/4 teaspoon baking soda 1/2 teaspoon salt 1 cup sugar (1 1/2 cups to 2 cups applesauce can be used as a substitute) 1/4 cup butter, softened
2 large eggs 1 1/2 cups mashed ripe banana (about 3) 1/3 cup plain low-fat yogurt 1 teaspoon vanilla extract Cooking spray
DIRECTIONS 1. Preheat oven to 350°. Lightly spoon ﬂour into dry measuring cups; level with a knife. Combine the ﬂour, baking soda, and salt, stirring with a whisk. 2. Place sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended (about one minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla; beat until blended. Add ﬂour mixture; beat at low speed just until moist. Spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. 3. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.
37 Living Well Healthy Holiday Recipes 2015