The Healthier Holiday Recipes

With Thanksgiving right around the corner (can you believe that it is next week!), I have put together a list of the delicious and nutritious holiday menu items. Whether you participate on our Ideal Protein Weight Loss Program or just want to make some healthier food choices this holiday season, you will find that these recipes not only satisfy your taste buds but they will leave your waist line feeling thankful and uncheated.

I have included as much nutritional information about each dish as possible. Hopefully you will enjoy these as much as my family does!!!

Now before you get started with the recipes, I would like to share with you a Fun Food Fact regarding the star of this upcoming holiday...TURKEY: If you are looking for a lean cut of meat, turkey is hard to beat. A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat. Dark meat has more saturated fat than white meat, and eating the skin adds a hefty wallop of these bad fats. Turkey is also a good source of arginine. As with other amino acids, the body uses this one to make new protein. Arginine is also the raw material for making nitric oxide, a substance that relaxes and opens arteries. Whether foods rich in arginine help keep arteries open has prompted both research and debate.

Apple-Shallot Roasted Turkey

Ingredients
•1 10- to 12-pound turkey
•2 tablespoons canola oil
•2 tablespoons chopped fresh parsley, plus 3 sprigs
•1 tablespoon chopped fresh sage, plus 3 sprigs
•1 tablespoon chopped fresh thyme, plus 3 sprigs
•1 teaspoon kosher salt
•1 teaspoon freshly ground pepper
•1 1/2 pounds shallots, peeled and halved lengthwise, divided
•1 tart green apple, quartered
•3 cups water, plus more as needed

Preparation
1. Position rack in lower third of oven; preheat to 475°F.

2. Remove giblets and neck from turkey cavities and reserve for making Turkey Giblet Stock. Place the turkey, breast-side up, on a rack in a large roasting pan; pat dry with paper towels.

3. Combine oil, chopped parsley, sage, thyme, salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place herb sprigs, 6 shallot halves and apple in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add 3 cups water to the pan.

4. Roast the turkey until the skin is golden brown, 45 minutes. Remove the turkey from the oven. If using a remote digital thermometer, insert it into the deepest part of the thigh, close to the joint. Cover just the breast with a double layer of foil, cutting as necessary to fit. Scatter the remaining shallots in the pan around the turkey. Reduce oven temperature to 350° and continue roasting until the thermometer (or an instant-read thermometer inserted into the thickest part of the thigh without touching bone) registers 165°F, 1 to 1 3/4 hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1cup water.

5. Transfer the turkey to a serving platter (reserve pan juices and shallots) and tent with foil. Make Cider Gravy (recipe follows). Let the turkey rest for 20 minutes. Remove the string and carve.

Nutrition
Per serving: 155 calories; 5 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 25 g protein; 0 g fiber; 115 mg sodium; 258 mg potassium.
***DISCARD THE APPLE WHEN THE TURKEY IS FINISHED COOKING – DO NOT EAT IT!!!!***


Typically I do NOT promote the use of Gravy for Ideal Protein (Remember, you can always make gravy out of your IP Soup Packets - Chicken, Leek or Mushroom)

Cider Gravy

Ingredients
•4 cups Turkey Giblet Stock, (recipe follows) or reduced-sodium chicken broth, divided
•3 tablespoons all-purpose flour
•1 1/4 cups apple cider
•2 tablespoons cider vinegar
•1/4 teaspoon salt
•Freshly ground pepper, to taste

Preparation
1. When you remove the turkey from the roasting pan, leave the roasted shallots behind. Skim off any visible fat from the pan juices.

2. Whisk 1/2 cup Turkey Giblet Stock (or chicken broth) and flour in a small bowl until smooth; set aside.

3. Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes. Add the remaining 3 1/2 cups stock (or broth). Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.

4. Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup. (Discard the solids.) Season with salt and pepper.

Nutrition
Per 3-tablespoon serving: 28 calories; 0 g fat (0 g sat, 0 g mono); 7 mg cholesterol; 5 g carbohydrates; 1 g protein; 0 g fiber; 56 mg sodium; 28 mg potassium.

Turkey Giblet Stock

Ingredients
•Neck and giblets from a 10- to 12-pound turkey
•6 cups water
•1 medium onion, peeled and quartered
•1 medium carrot, chopped
•1 stalk celery, chopped
•1 bay leaf
•1 sprig fresh thyme
•1 teaspoon whole black peppercorns

Preparation
1. Combine neck and giblets (except liver), water, onion, carrot and celery in a large saucepan; bring to a boil. Add bay leaf, thyme and peppercorns. Reduce heat and simmer, skimming and discarding any foam, for 1 hour.

2. Strain stock through a fine-mesh sieve into a medium bowl and let cool. Discard solids.

Tips & Notes
•Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition
0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 0 g protein; 0 g fiber; 0 mg sodium; 0 mg potassium.

Nutrition Note: After straining, the stock has few calories (about 25) and negligible nutrients except sodium (about 23 mg) per cup.


Mushrooms and Peppers with Herbs

Ingredients
•1 cup chopped red Bell pepper
•8 oz sliced mushrooms
•2 cloves garlic
•1 t dried thyme or 1 T fresh thyme
•2 T chicken/turkey stock
•small amount of olive oil to coat pan

Preparation
Heat the oil in the pan on medium-high, and add the mushrooms. Cook until they begin to brown and add the peppers. Cook for 2-3 minutes,and then add salt and pepper, and the garlic and herbs. Cook for 30 more seconds (don't burn the garlic!), and add the wine or stock. Cook until the liquid evaporates.

Makes two pretty large servings, each with 7 grams of carb plus 3 grams of fiber.


Sauteed Zucchini Coins

Ingredients
•1 tablespoon olive oil
•2 cups thinly sliced yellow zucchini
•2 cups thinly sliced green zucchini
•1 teaspoon dill weed
•2 tablespoons fresh cilantro
•2 scallions, chopped
•2 tablespoons lemon juice

Preparation
1. In a large, nonstick frying pan, heat the oil over medium heat.

2. Add the zucchini slices and saute until their colors intensify, about 5 minutes.

3. Add the dill, cilantro and scallions and stir until evenly mixed.

Transfer to a serving bowl. Sprinkle with lemon juice and serve immediately.

Seared Endive

Ingredients
•1 tablespoon water
•6 heads of Belgian endive, washed and halved
•Juice from 1 lemon
•1/8 teaspoon sea salt
•Ground black pepper, if desired
•2 tablespoons chopped fresh parsley

Preparation
1. In a large skillet, heat the water over medium heat.

2. Add the endive, cut sides down. Cover and cook for several minutes until the outer leaves turn translucent.

3. Remove from the heat and uncover. Squeeze lemon juice over the endive and add salt and pepper to taste. Transfer to a serving dish and garnish with parsley. Serve immediately.


Garlicky Green Beans

Ingredients
•2 pounds green beans, trimmed
•3 tablespoons extra-virgin olive oil
•3 tablespoons minced garlic
•3 tablespoons minced fresh parsley
•1 tablespoon chopped fresh tarragon, or 2 teaspoons dried
•1/2 teaspoon sea salt
•Freshly ground pepper, to taste

Preparation
1. Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.

2. Add half the green beans to the boiling water and cook until tender-crisp, about 4minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.

3. Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.

Nutrition
Per serving: 92 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 2 g protein; 4 g fiber; 148 mg sodium; 186 mg potassium.


Lemon-Dill Green Beans

Ingredients
•1 pound green beans, trimmed
•4 teaspoons chopped fresh dill
•1 tablespoon minced shallot
•1 tablespoon extra-virgin olive oil
•1 tablespoon lemon juice
•1 teaspoon whole-grain mustard
•1/4 teaspoon sea salt
•1/4 teaspoon freshly ground pepper

Preparation
1. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes. Remove from the heat.

2. Meanwhile, whisk dill, shallot, oil, lemon juice, mustard, salt and pepper in a large bowl. Add the green beans and toss to coat. Let stand about 10 minutes before serving to blend flavors.

**This lemon and dill vinaigrette is a natural complement to green beans. It's also great tossed with steamed asparagus or drizzled over sliced fresh tomatoes. This recipe serves 4. To make this recipe serve 10, multiply all the ingredients by 2 1/2: Use 2 1/2 pounds green beans, 3 tablespoons dill, 2 1/2 tablespoons each shallot, oil and lemon juice, 2 1/2 teaspoons mustard and 3/4 teaspoon each salt and pepper.**

Cauliflower Mash

Ingredients
•1 head of fresh cauliflower
•Onion powder
•Garlic powder
•Sea Salt, to taste
•1 packet of Ideal Protein Leek soup or Ideal Protein Chicken soup
Optional: Wasabi Powder (to taste – gives it a zing!)
Optional: 1-2 tsp. Olive Oil

Preparation
1. Steam (preferred) or boil the cauliflower until it is very, very soft. Drain the water (if boiled).

2. Add the seasonings (be creative) and add ••• -1 packet of any of the soup mixes (to taste). Add Olive Oil and mash well - serve steaming hot.

Roasted Broccoli with Garlic and Chile

Ingredients

•1 head broccoli (about 1 1/2 pounds), cut into long florets
•2 tablespoons olive oil
•5 garlic cloves (skin on)
•1/2 teaspoon red-pepper flakes
•Coarse salt and ground pepper
•1 to 2 tablespoons fresh lemon juice

Preparation
1. Preheat oven to 450 degrees. On a rimmed baking sheet, toss together broccoli, olive oil, garlic, and red-pepper flakes. Season with coarse salt and ground pepper. Roast until broccoli is browned and tender, about 20 minutes, stirring halfway through.

2. Toss with fresh lemon juice.


Lemony Shredded Brussels Sprouts

Ingredients

•2 tablespoons olive oil
•2 pounds brussels sprouts, trimmed and shredded with a knife or food processor
•Coarse salt and ground pepper
•2 tablespoons fresh lemon juice

Preparation
1. In a large nonstick skillet, heat oil over medium-high, add brussels sprouts and 2tablespoons water; season with salt and pepper. Cook, stirring occasionally, until crisp-tender, 8 to 10 minutes.

2. Remove from heat, and stir in lemon juice.


Custard

Ingredients
•2 Butterscotch IP Puddings
•2 Vanilla IP Puddings
•1 Egg White
•Dash of Sea Salt
•Pumpkin Pie Spice & Nutmeg (To Taste)
•Water, per the directions on the back of each IP Pudding Packet
**Serves 4**

Preparation
1. In your blender, add all ingredients and blend well.

2. Divide into 4 ramekin dishes, Bake 20 minutes 350 Degrees

3. Chill


I hope you have enjoyed reading over these recipes. I know I enjoyed sharing them with you. If you would like something different, never hesitate to send us a message.

From all of us at ASWC to you...Please have a safe, happy and healthy holiday!!