Thanksgiving Week: Healthy Meals & Recipes (cont.)
Breakfast: You can set up a Bagel Buffet in about 15 minutes! Just put out assorted sliced bagels, two types of light cream cheese (plain and flavored), and two protein choices (lox and thinly sliced lean ham, for example). Assorted fresh fruit would add color and fiber to the meal as well.
Lunch: How about a hot supper meal that cooks while you are hiking with your family or attending a church service? Apple Spiced Pork Roast, a slow cooker recipe, will make for a festive Sunday supper.
Apple-Spiced Pork Roast
2 teaspoons finely chopped fresh rosemary
2 teaspoons finely chopped fresh thyme
1 teaspoon dried marjoram (you can also substitute dried sage)
1/2 teaspoon salt
1/2 teaspoon white or black pepper
2 1/3 to 2 1/2 pound pork sirloin tri-tip roast
1 cup spiced apple cider (bottled)
2 Fuji or Granny Smith apples, cored and cut into 3/4- inch pieces
1 large red onion, cut into 3/4-inch pieces
1/4 cup dark brown sugar, loosely packed
1/2 teaspoon ground cinnamon
2 tablespoons quick-mixing flour
- In a small bowl, mix together rosemary, thyme, marjoram, salt, and pepper. Rub the herb mixture all over the outside of the pork roast. Place in the slow cooker. Pour apple cider around the roast. Cover roast with apple pieces, then top apples with onion pieces. Sprinkle brown sugar and cinnamon over the top of the apples and onions.
- Cover slow cooker and cook on low about 4-5 hours (a meat thermometer inserted into the center of roast should register at 165 degrees). When cooked throughout, remove roast to serving platter.
- Turn slow cooker to HIGH. Add maple butter to a microwave-safe custard cup and microwave on HIGH for about 5 seconds to soften. Stir in flour (add a tablespoon of juice from slow cooker, if needed). Stir maple paste into the apple-onion-cider mixture in slow cooker. Cook for 30 minutes longer, or until thickened nicely. Meanwhile, after pork has cooled slightly (about 10 minutes), cover with foil to keep warm.
- Serve sliced pork roast with apple-onion sauce, and steamed yams if desired.
Yield: 6 servings
Nutritional Information: Per serving: 365 calories, 26 g protein, 27 g carbohydrate, 12 g fat (4 g saturated fat), 107 mg cholesterol, 2 g fiber, 250 mg sodium. Calories from fat: 30%.
Dinner: Choose a nice broth or tomato-based soup with vegetables and serve it with some toasty whole grain rolls. A favorite is Whole Grain Chicken Noodle Soup.
Whole-Grain Chicken Noodle Soup
2 tablespoons olive oil
2 cups sliced celery
2 cups sliced mushrooms
2 cups chopped sweet onion
4 skinless, boneless chicken breasts, roasted or grilled (or skinless meat from 1 rotisserie chicken)
2 tablespoons minced garlic
Black pepper to taste
3 cups boiled and drained whole-wheat blend pasta (like Barilla Plus® penne pasta)
8 cups low-sodium chicken broth (canned or reconstituted from packets)
1 1/2 tablespoon fresh chopped fresh herb blend (such as parsley, sage and oregano)
- Add olive oil to large nonstick sauce pan and heat over medium-high heat. Add celery, mushrooms and onion and saute until vegetables are lightly browned (about 5 minutes).
- Stir in shredded chicken, garlic, and black pepper, and toss to blend well.
- Add the pasta, chicken broth, and fresh herbs and bring to a gentle boil. Reduce heat to simmer, cover pot and let simmer about 10-15 minutes.
Yield: 6 servings
Nutritional Information: Per serving: 223 calories, 20 g protein, 21 g carbohydrate, 7 g fat (2 g saturated fat), 41 mg cholesterol, 3.5 g fiber,171 mg sodium. Calories from fat: 29%.
Recipes provided by Elaine Magee; © Elaine Magee
Published November 14, 2007.
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.
©2007 WebMD Inc. All rights reserved.