Winter Super Foods: Cranberries: Recipes
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Cranberry Vegetable Risotto | Cranberry Apple Crisp |
Cranberry Pie | Cranberry Turkey Salad |
CRANBERRY VEGETABLE RISOTTO
Our Advice: Journal as 1 cup starchy food or legumes + 1 teaspoon fat + 1 serving vegetables.
2 Tbsp butter
1 small onion, diced
3/4 cup Arborio rice
1 cup low-sodium vegetable broth
1 cup sliced portabella mushrooms
1 cup diced asparagus
3/4 cup sweetened dried cranberries
2 Tbsp minced fresh basil
1 Tbsp Parmesan cheese
- Preheat oven to 425 F.
- Grease a medium casserole dish.
- Melt butter in a large saucepan. Add onion and cook over medium heat until soft.
- Add rice; cook for two minutes.
- Add broth; bring to a boil for two minutes.
- Stir in remaining ingredients, except Parmesan cheese.
- Pour mixture into casserole dish. Cover and bake for 30 minutes.
- Stir in cheese. Serve immediately.
Yield: 4 servings
Nutritional analysis per serving: Calories 323, protein 8 grams, fat 7grams, calories from fat 20%, carbohydrates 57grams, cholesterol 17 milligrams, fiber 4g, sodium 233 milligrams.
CRANBERRY APPLE CRISP
Our Advice: Journal as one portion medium dessert + 1 teaspoon fat.
5 cups pared, sliced tart apples (about six medium apples)
1 1/2 cups fresh or frozen cranberries
1/3 cup sugar
1/2 cup all-purpose flour
1/2 cup brown sugar
1 tsp cinnamon
1/4 cup butter
- Preheat oven to 375 F.
- Lightly grease a 9-inch square baking pan.
- Layer apples and cranberries in pan sprinkling with sugar as you layer.
- Topping: mix flour, brown sugar, and cinnamon.
- Work in butter until light and crumbly.
- Sprinkle topping evenly over apples and cranberries.
- Bake 45 minutes or until apples are tender.
Yield: 9 servings.
Nutritional analysis per serving: Calories 210, protein 1 gram, fat 6 grams, calories from fat 25%, carbohydrates 39 grams, cholesterol 15 milligrams, fiber 3 grams, sodium 64 milligrams.
Our Advice: Journal as one portion medium dessert.
2 cups cranberries, whole
2 cups blueberries
1 cup sugar
3 Tbsp flour
1 9-inch ready-to-bake pie crust
- Mix berries.
- Combine sugar and cornstarch. Stir into mixed berries.
- Spread mixture into ready-to-bake pie shell.
- Bake at 425 F for one hour.
Yield: 8 servings.
Nutrition information per serving: Calories 150, protein 1 gram, fat 1 gram, calories from fat 6%, carbohydrate 45 grams, cholesterol 0 milligrams, fiber 2 grams, sodium 105 milligrams.
CRANBERRY TURKEY SALAD
Our Advice: Journal as one portion entree salad with meat and regular dressing + one serving fruit.
2 cups cooked turkey breast, cubed
4 cups romaine lettuce, torn into small pieces
1 large red apple, cored and cut into small pieces
1 orange peeled and segmented (or use a small can of mandarin oranges)
1/4 cup dried cranberries
3 Tbsp walnuts, coarsely chopped
3 kiwi fruit, peeled and sliced
1 cup jellied whole-berry cranberry sauce
1/4 cup frozen orange juice concentrate, thawed
- In a small bowl, mix cranberry sauce and orange juice concentrate.
- Arrange lettuce leaves among four plates.
- Just before serving gently toss turkey mixture with dressing.
- Garnish with kiwi slices.
Yield: 4 servings
Nutrition information per serving: Calories 398, protein 31 grams, fat 5 grams, percentage of calories from fat 11%, carbohydrates 59 grams, cholesterol 70 milligrams, fiber 6 grams, sodium 84 milligrams.
Our Advice: Journal one serving as one serving vegetables.
4 ounces 100% cranberry juice blend
1 1/2 cups diced tomatoes
1 cup fresh cranberries, sliced thin*
1/4 cup ripe medium avocado, diced
1/2 cup pineapple, diced
1/2 cup scallions (including green tops), sliced thinly
2 Tbsp lemon juice
1/4 cup jalapeno peppers, chopped fine
2 cloves crushed garlic (1 tsp.)
Fresh ground pepper, as desired
- Place juice into a saucepan. Boil for about five minutes until reduced to about 1 Tbsp of syrup.
- Place the reduced juice and all remaining ingredients into a medium bowl and stir until incorporated.
- Chill and serve immediately.
*Fresh cranberries may be stored in your freezer for up to one year.
Yield: 8 servings
Nutrition information per serving: Calories 40, protein 0 grams, fat 0 grams, calories from fat 0, carbohydrates 8 grams, cholesterol 0 milligrams, fiber 1 gram, sodium 76 milligrams.
From the Centers for Disease Control and Prevention (CDC), Updated 2005.
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Last Editorial Review: 3/11/2005 11:03:12 PM