How To Have A Healthier Holiday
GAINESVILLE, Fla. -- Researchers from the Calorie Control Council estimate that, on average, Americans consume more than 4,500 calories on Thanksgiving! To slim down, try these recipies at your holiday get-togethers.
Reporter's Note: Special thanks to Christy Angerhofer, Executive Chef at North Florida Regional Medical Center, and Registered Dietician Helen Curtis for these recipies. Happy Thanksgiving!
Kale and Apple Salad with Pancetta, Chili Spiced Pecans and Pecorino
Yields: 12 servings
2 cups pecans
1 tsp chili powder
1 tsp cinnamon
¼ cup EVOO
6 ounces pancetta, finely diced
¼ cup white wine vinegar
2 tablespoon lemon juice
3 tablespoon maple syrup
2 granny smith apples, julienne
1 large head radicchio, shredded
8 ounces kale, stems discarded, shredded
3 tablespoon chive, sticks
2 ounces pecorino, shaved
Preheat oven 350 degrees. Cover pecans with water. Shake off excess water with a sieve. Mix chili powder 1 ½ teaspoon salt and cinnamon together. Add pecans and toss. Transfer to a sieve and shake off excess coating. Bake pecans on a sheet tray for 10-12 minutes or until golden brown.
In a skillet, heat oil with pancetta and cook over moderate heat, stirring frequently, until brown, about 6 minutes. Strain pan fat into a bowl. Whisk in vinegar, lemon juice, maple syrup, salt and pepper. Add apples, radicchio, kale, chives, pecorino and toss. Garnish with pancetta and pecans.
Vanilla Orange Mashed Sweet Potatoes
2 ½ pounds sweet potato, peeled, cut into small chunks
1 orange, zested and juiced
1 vanilla bean pod, split and scraped
Chicken stock, as needed
1 teaspoon coriander
½ teaspoon cinnamon
Boil potatoes with salted water over medium heat until tender. Drain and return potatoes to pot. Mash until desired consistency using chicken stock as needed to thin out. Stir in orange zest and juice, vanilla, coriander and cinnamon. Season with salt or pepper if needed.
Green Bean Casserole with Caramelized Shallots
¼ cup olive oil plus 1 tablespoon
1 ½ pounds green beans
6 medium shallots, julienne
1 pound button mushrooms, sliced
6 large cloves garlic, minced
1 tablespoon thyme plus ½ teaspoon
3 cups skim milk
3 tablespoons all purpose flour
1/3 cup parmesan, grated
¼ teaspoon nutmeg, ground
Salt and pepper
Preheat oven to 375 degrees. Heat olive oil in a small skillet over medium low heat. Sauté shallots, ½ teaspoon thyme, salt and pepper until they turn a caramel brown color.
Steam green beans about 3 minutes or until crisp and bright green.
Heat 1 tablespoon of olive oil in a deep non stick skillet. Add mushrooms, garlic and thyme and cook until translucent and mushroom liquid is evaporated, about 10 minutes. Add flour and cook flour vegetable mix for 1 minute. Add milk and stir until thickened and it has reached a small boil. Add nutmeg, parmesan, salt and pepper. Stir in green beans.
Coat a 2 qt baking dish with cooking spray. Pour green bean mixture in dish and top with caramelized onions. Bake for 20 minutes or until bubbly.
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