Friday recipes: holiday hosting

‘Tis the season of plenty…including plenty of unhealthy eating and mass consumption. I’m not being condescending; I’d be the first to elbow you out of the way should you get between myself and the peanut clusters. And I believe in moderation, including in moderation – it’s the holiday season, after all, and time for some egg nog. Still, we can enjoy treats both healthful AND tasty as we gather with family and friends. To that end, I’m serving up a plethora of great gastronomical goodness, compliments of DMU Wellness Director Joy Schiller, M.S., CHES. You can whip these up as entrees for parties and potlucks or to revive holiday leftovers; the Sloppy Joes and chilis can be made in a slow-cooker, the easiest way to feed a large group. Next week, I’ll post Joy’s delicious concoctions for treats and sweets.

Don't let the holidays derail healthy eating.

Turkey cranberry sandwich

  • 2 slices whole-grain bread
  • 2 tablespoons Greek yogurt
  • 2 tablespoons dried cranberries
  • 2 slices (4 ounces) turkey breast
  • Spinach leaves

Toast bread. In a small bowl, mix yogurt and cranberries. Spread onto one slice of bread. Top with turkey, spinach and the second slice of bread.

Calories: 313; total fat: 4 g; carbs, 43 g; fiber, 4 g; protein: 27 g.


Low-and-slow Sloppy Joes (from Weight Watchers Momentum Cookbook)

  • 1 pound ground lean beef (7% fat or less)
  • 14.5-ounce can diced tomatoes
  • 1 small onion, chopped
  • 1 celery stalk, chopped
  • 3 tablespoons packed dark brown sugar
  • 2 teaspoons Worcestershire sauce
  • 1½ teaspoons ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon salt
  • 6 whole-wheat sandwich or hamburger rolls, split

Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the beef and cook, breaking it apart with a wooden spoon, until browned, about 5 minutes. Transfer the beef to a 5- or 6-quart slow cooker. Stir in all the remaining ingredients except the rolls. Cover and cook until the flavors are blended and the sauce is slightly thickened, 3-4 hours on high or 6-8 hours on low. Spoon ½ cup of the beef mixture into each roll. Makes six servings.

Calories per serving: 239; fat, 6 g; carbs, 26 g; sodium, 526 mg; fiber, 4 g; protein, 20 g


Turkey and black bean chili (from Weight Watchers Easy Weeknight Favorites)

  • 1¼ pounds ground turkey
  • 2 cups chopped onion and bell pepper mix
  • 15-ounce can seasoned diced tomato sauce for chili
  • 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 2 15-ounce cans 50%-less-sodium black beans, rinsed and drained
  • 1 tablespoon chili powder
  • 1/8 teaspoon ground red pepper
  • ½ cup reduced-fat sour cream (optional)

Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add turkey and onion and bell pepper mix; cook until turkey is browned, stirring to crumble. Drain. Combine turkey mixture, tomato sauce and the next 4 ingredients in a 4-quart slow cooker. Cover and cook on low 6 hours. Ladle chili into bowls; top with sour cream, if desired. Makes 8 one-cup servings.

Calories per serving: 220; fat, 7 g; protein, 20.6 g; carbs, 23.1 g; fiber, 6.7 g; sodium, 635 mg; calcium, 99 mg


Chicken barley chili

  • 14.5-ounce can tomatoes, diced, undrained
  • 16-ounce jar/can salsa or tomato sauce
  • 14.5-ounce can fat-free chicken broth
  • 1 cup Quaker medium barley
  • 4 cups water
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Garlic to taste, minced
  • 1 onion, chopped
  • 1 tablespoon olive oil
  • 15-ounce can black beans, drained, rinsed
  • 15-ounce can corn, whole kernel or corn with peppers, undrained
  • 3 cups (about 1½ pounds) chicken breast, cooked and cut into bite-sized pieces
  • Reduced or no-fat cheddar cheese (optional)
  • Reduced fat or fat-free sour cream (optional)

Sauté onion and garlic in oil. In a 6-quart saucepan, combine first 7 ingredients. Bring mixture to a boil over high heat; cover and reduce heat to low. Simmer for 40 minutes, stirring occasionally. Add beans, corn and chicken; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer for another 5 minutes, or until barley is tender. If the chili becomes too thick, add more chicken broth or water until chill is of desired consistency. Top with shredded cheese and sour cream, if desired. Makes 11 one-cup servings.

Calories: 210; fat: 2 g; sodium: 250; carbs: 29 g; fiber: 6 g; protein: 19 g; calcium: 42 g

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