recipes

Holiday 06 December 2016

Tasty Tips for a Healthier Holiday

(Family Features) The holiday season evokes thoughts of delicious, hearty and festive meals. Whether planning a family feast or flitting among gatherings, you may find it harder than ever to maintain a healthy lifestyle and keep your weight management goals on track. However, with the right approach, you can still enjoy many of your holiday favorites and serve foods your guests will appreciate as much as your waistline does. The key is managing your carbohydrate and sugar intake.

If you’re looking to lose or maintain weight, you know the importance of relying on a lifestyle with proven results – without feeling deprived. A low carb approach is backed by more than 80 scientific studies and still allows you to enjoy a wide variety of delicious foods. When you control your carbohydrate intake, you start burning stored fat as your fuel source instead of carbohydrates. A long-term, well-balanced, low carb eating plan such as Atkins encourages reduced levels of refined carbohydrates and added sugars, while optimizing levels of protein, high fiber carbohydrates, fruits, vegetables and healthy fats.

This wide range of foods makes it easy to find delicious ways to celebrate the holidays without feeling restricted. Colette Heimowitz, vice president of nutrition and education at Atkins Nutritionals, Inc., offers several tips to help stay on track this season:

  • Leading up to the big meal or holiday party, snack on proteins that contain healthy fats such as nuts or grab some cubes of cheese.
  • When crafting a holiday menu, identify a savory main dish that offers a healthy serving of protein, such as this Low Carb Cranberry-Ginger Pork Roast. Finish off the meal with a Low Carb Pumpkin Pecan Cheesecake, and you and your taste buds will be very satisfied.
  • When alcoholic beverages are being served, confine yourself to a glass (or two at most) of wine or one glass of spirits. Just be sure to have your spirits with club soda and a slice of lemon or lime, or a mixer made without sugar. And make sure to drink plenty of water to stay hydrated.

For step-by-step instructions for this tasty, low carb holiday roast, watch the video and find more recipes at Atkins.com.

13468 ham

Low Carb Cranberry-Ginger Pork Roast

Servings: 4
Prep time: 5 minutes
Cook time: 8 hours

  • Cooking oil
  • 2 pounds pork chops or roast (center rib, bone-in)
  • 1/4 teaspoon salt, plus additional for seasoning
  • 1/8 teaspoon freshly ground black pepper, plus additional for seasoning
  • 1/2 chipotle pepper in adobo sauce
  • 1/2 cup cranberries
  • 1/8 cup sugar-free maple syrup
  • 1 teaspoon freshly grated ginger
  • 1/2 cup chicken broth, bouillon or consomme
  • 1/2 cup (4 ounces) water
  • 1/8 teaspoon guar gum or xanthan gum
  • 1 tablespoon unsalted butter stick (optional)
  1. Prepare skillet with small amount of oil over medium-high heat. Season chops or roast with salt and pepper then place into skillet and brown each side for about 1 minute, 4 minutes total, to help seal in moisture and give it color. Set aside on plate to cool slightly.
  2. Finely dice chipotle pepper and chop cranberries, if desired.
  3. In small bowl, combine syrup, diced chipotle, ginger, 1/4 teaspoon salt and 1/8 teaspoon pepper. Rub mixture onto roast then place it into slow cooker. Add cranberries and pour chicken broth down side of pan (avoiding rinsing rub from roast).
  4. Cover and cook on low 8-10 hours.
  5. Remove roast and set on serving platter covered with tent of aluminum foil; reserving liquid.
  6. Keep slow cooker on low and add water and guar gum or xanthan gum to reserved mixture, whisking to combine. Continue to cook on low heat until sauce thickens slightly. Once thick, enrich sauce, if desired, with butter, adding additional salt and pepper, to taste.
  7. Serve sauce over pork roast.

Tip: While it is not necessary to chop cranberries (they will break down while cooking), chopping them makes sauce smoother.

13468 squash

Low Carb Browned Pumpkin with Maple and Sage

Servings: 4
Prep time: 10 minutes
Cook time: 15 minutes

  • 1/2 tablespoon unsalted butter stick
  • 1/2 pound pumpkin
  • 1/8 cup chopped shallots
  • salt
  • freshly ground black pepper
  • 1/4 cup bouillon vegetable broth
  • 1/16 cup sugar-free maple syrup
  • 1/8 teaspoon sage, ground
  1. In medium skillet over medium-high heat, heat butter. Cube pumpkin into 3/4-inch chunks.
  2. Add pumpkin and shallots to pan; season with salt and pepper. Saute until pumpkin is lightly browned and shallots are translucent, approximately 5-6 minutes.
  3. Turn heat to low, add vegetable broth and simmer, covered, 8-10 minutes until pumpkin is tender.
  4. Add maple syrup and sage, tossing to combine. Serve immediately.

Tip: Use fresh sage (7-8 leaves), if possible.

13468 cheesecake

Low Carb Pumpkin Pecan Cheesecake

Servings: 4
Prep time: 25 minutes
Cook time: 50 minutes

  • 2/3 cup halved pecan nuts
  • 2/3 cup sucralose-based sweetener (sugar substitute), plus 1 tablespoon
  • 1/4 teaspoon cinnamon
  • 3/4 tablespoon unsalted butter stick
  • 1/2 large egg white
  • 9 2/3 ounces cream cheese
  • 1/2 cup heavy whipping cream
  • 6 ounces canned pumpkin, without salt
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon pumpkin pie spice
  • 1 1/4 large eggs
  1. To make crust: Heat oven to 350° F.
  2. In food processor, combine pecans, 1 tablespoon sugar substitute and cinnamon. Process until finely ground. Toss with butter and egg white; press onto bottom of 9-inch springform pan, rounding up to cover pan seam. Bake until golden and set, 8-10 minutes. Cool completely on wire rack.
  3. To make filling: Reduce oven heat to 325° F.
  4. In large bowl, combine cream cheese, 2/3 cup sugar substitute and cream. With electric mixer at medium speed, beat until smooth. Add pumpkin puree, vanilla and pumpkin pie spice, mixing to combine. Beat in eggs, one at a time, until just combined.
  5. Pour batter over crust. Bake until just set, 45-50 minutes. Turn off oven and let stand 10 minutes; transfer to wire rack and cool completely.
  6. Cover and refrigerate until chilled, 4 hours or overnight. Slice and serve.

Photos courtesy of Getty Images

Source: Atkins

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Main Dishes 10 August 2015

Five Star Meals From Your Kitchen

Pan Sautéed Chicken With Vegetables and Herbs
Butternut Squash Soup With Sage
Butter and Herb Salmon Cakes
Four-Cheese Potato-Stuffed Mushrooms

(Family Features) - In the restaurant world, professional chefs can afford to spend hours on their culinary creations. When they come home after a long day, however, even the most passionate cooks tend to relish a few cooking shortcuts. From simple recipes to pantry essentials, there are a variety of tips and tricks that home cooks can add to their repertoire, too.

Timesaving products, such as prepared stock and mashed potatoes, allow home cooks to replicate restaurant-quality dishes without spending all day over a hot stove. Here are a few recipes that are easy to prepare, but rich with flavor.

For an elegant main course, try Pan Sautéed Chicken With Vegetables and Herbs. This moist, flavorful dish gets its richness from Swanson chicken stock. Or trade in the traditional salmon filet for savory Butter and Herb Salmon Cakes. Made with cayenne, tarragon, garlic and Idahoan Butter and Herb Mashed Potatoes, these cakes are a cinch to prepare, but friends and family will think you ordered in.

Butternut Squash Soup With Sage is a show-stopping first course that is accented with the flavors of sweet apples and sage. For an appetizer that will please a crowd, try Four-Cheese Potato-Stuffed Mushrooms.

For more easy entertaining recipes, visit www.swansonstock.com and www.idahoan.com.

Pan Sauteed Chicken with Vegetables and Herbs

Pan Sautéed Chicken With Vegetables and Herbs

Ingredients
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon paprika
  • 2 tablespoons all-purpose flour
  • 2 tablespoons olive oil
  • 4 bone-in chicken breast halves
  • 2 small red onions, cut into quarters
  • 1 pound new potatoes, cut into quarters
  • 8 ounces fresh whole baby carrots (about 16), green tops trimmed to 1 inch
  • 1 1/2 cups Swanson chicken stock
  • 3 tablespoons lemon juice
  • 1 tablespoon chopped fresh oregano leaves
  • 1 tablespoon chopped fresh thyme leaves
Preparation
  1. Heat oven to 350°F. Combine black pepper, paprika and flour in small bowl. Coat chicken with flour mixture.
  2. Heat the oil in 12-inch oven-safe skillet over medium-high heat. Add chicken and cook until it's well browned on all sides. Remove chicken from skillet.
  3. Add onions and potatoes to skillet and cook for 5 minutes. Add carrots, stock, lemon juice and oregano and heat to a boil. Return the chicken to the skillet. Cover the skillet.
  4. Bake at 350°F for 20 minutes. Uncover the skillet and bake for 15 minutes or until the chicken is cooked through and the vegetables are tender. Sprinkle with the thyme.
Preparation Time

20 minutes

Cook Time

1 hour

Serves

Servings 4

Butternut Squash Soup With Sage

Butternut Squash Soup With Sage

Ingredients
  • 1 tablespoon vegetable oil
  • 2 1/2 pounds butternut squash, peeled and seeded and cut into 1-inch cubes
  • 2 medium Granny Smith apples, cored and sliced
  • 1 large onion, chopped
  • 1 tablespoon sugar
  • 1 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 3 cups Swanson chicken broth (regular, Natural Goodness or Certified Organic)
  • 1 tablespoon butter OR margarine
  • 12 fresh sage leaves
Preparation
  1. Heat oil in saucepot over medium heat. Add squash, apples and onion and cook until almost tender. Stir in sugar, coriander and cayenne pepper. Cook and stir 2 minutes.
  2. Add broth. Heat to a boil. Cook over low heat 10 minutes or until squash is tender.
  3. Place cooked squash mixture in food processor, using a slotted spoon. Cover and blend until smooth, adding enough cooking liquid to make soup of desired consistency.
  4. Heat butter in small skillet. Add sage and cook until crisp. Remove and drain on paper towels. Reserve butter in skillet. Divide soup among 4 bowls. Drizzle each with sage butter and garnish with fried sage leaves.
Preparation Time

20 minutes

Cook Time

25 minutes

Serves

Servings 4

Butter and Herb Salmon Cakes

Butter and Herb Salmon Cakes

Ingredients
  • 4 cups water
  • 1 1/2 lemons
  • 1 10 to 12-ounce salmon filet
  • 1/3 cup celery, finely diced
  • 1/3 cup onion, finely diced
  • 3 teaspoons mayonnaise
  • Pinch of cayenne pepper
  • 3/4 teaspoon tarragon
  • 1/2 teaspoon garlic
  • 1/4 teaspoon dry mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 4-ounce pouch Idahoan Butter and Herb Mashed Potatoes, dry
  • Canola oil
Preparation
  1. In a medium pot, boil 4 cups water with the juice of the lemons, placing one lemon half in the water. Reduce heat to a simmering boil. Poach salmon filet in water by cooking, covered, for 7 to 10 minutes, or until done. Remove with spatula. Set aside to cool.
  2. When salmon is cool, combine with celery, onion, mayonnaise, cayenne, tarragon, garlic, dry mustard, salt and black pepper in large bowl and mix well. Add dry potatoes slowly while mixing until everything is moist.
  3. Form patties and cook in preheated canola oil in a large skillet on medium-high heat until both sides are brown (3 minutes per side).
  4. Serve hot.
Preparation Time

15 Minutes

Cook Time

15 Minutes

Serves

Servings 6

Four-Cheese Potato-Stuffed Meatballs

Four-Cheese Potato-Stuffed Mushrooms

Ingredients
  • 1 4-ounce package Idahoan Four Cheese Mashed Potatoes
  • 12 large mushrooms or 18 medium mushrooms
  • 3 tablespoons butter, margarine or olive oil
  • 3 tablespoons chopped chives
  • 3/4 teaspoon salt
Preparation
  1. Preheat oven to 450°F.
  2. Prepare potatoes as package directs.
  3. Remove stems from mushrooms; chop stems and set aside. Carefully scoop out center of each mushroom cap with a spoon, leaving 1/2-inch shell.
  4. Melt butter in 10-inch skillet over medium heat. Add chopped mushroom stems and cook 3 minutes or until tender. Remove from heat and stir in mashed potatoes, 2 tablespoons chives and salt.
  5. Fill each mushroom cap with potato mixture, mounding it slightly. Bake 10 minutes or until potatoes are lightly golden. Sprinkle mushrooms with remaining 1 tablespoon chives.
Preparation Time

15 minutes

Cook Time

15 minutes

Serves

Servings 12

Source

Swanson Broth
Idahoan Potatoes

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