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One of the greatest joys of the holiday season is the gift of sharing a feast fit for a King with your family and friends. But preparing a holiday meal can be stressful without careful planning, not to mention expensive. Here are a few tips to help you have a stress-free holiday meal: Have a stress-free holiday season and take time to relax with your family and friends. Enjoy these delicious recipes courtesy of our friends at Flourish! www.flourishyourlife.com -Tammy J. Colter, Editor-In-Chief
Ingredients
· 1 1/2 lbs lean ground beef (93/7) · 1 egg, plus 1 egg white, beaten together
· 2/3 cup quick-cooking oats
· 1 small sweet onion, grated
· 2 cloves garlic, grated
· 2 Tbsp. Worcestershire sauce
Sauce
· 1 cup ketchup
· 3 Tbsp. red wine vinegar or cider vinegar
· 2 Tbsp. tomato paste · 1 can petite diced tomatoes, drained well · 1/4 tsp. dried thyme · 1/8 tsp. ground allspice · 1 tsp. kosher salt · 1/2 tsp. fresh ground black pepper · 3 Tbsp. Splenda Directions
Heat oven to 350°. In a small bowl, whisk ketchup, vinegar and Splenda® together. Set aside. In a large bowl, combine all the meatloaf ingredients. Using very clean hands (or gloves), work all the ingredients together just until well combined. Shape into a meatloaf and place into a 9x13 inch pan sprayed with cooking spray. Bake for 30 minutes, pour sauce over the top of the meatloaf, and bake for 30 more minutes. Let rest for 5 minutes and serve hot to hungry people! Serves: about 8 (4 oz portions)
Chicken Soup
for the Spirit This soup is packed with nutrients and antioxidants that will provide your body with energy and a taste that will warm your spirit. It makes a perfect pot for soothing a houseful of friends' spirits, or keeping leftovers in the fridge for an evening by yourself.
· 4 boneless, skinless chicken breasts · 10 cups low-sodium chicken broth
· 1 sweet onion, chopped finely
· 3 carrots, chopped or sliced
· 1 small butternut squash, peeled and diced into 1-inch cubes (about 4-5 cups)
· 3 leaves of kale, sliced (about 4 cups) · 2 – 3 tsp. poultry seasoning · 1/2 tsp. fresh ground black pepper · 1 zucchini, chopped · 1 yellow squash, chopped · grated nutmeg, to taste · salt, to taste Directions
Heat a medium-sized Dutch oven on medium heat; spray generously with non-stick cooking spray. Salt and pepper chicken breasts. Add chicken to hot Dutch oven. Let the chicken sear for about 7 minutes on each side. Remove chicken and set aside. Add chicken broth, onion, carrots, butternut squash, kale, poultry seasoning and pepper. Bring to a boil. Reduce heat, cover and simmer for 20 minutes. Shred the chicken into bite-sized pieces. Return the chicken to the soup, along with the zucchini and yellow squash, and simmer just until the chicken is fully cooked through and veggies are tender. Stir in the fresh grated nutmeg and salt to taste and serve hot! Serves: 24-28 (4 oz portions) 12 – 14 (8 oz portions) Chicken Crispers with Pesto Dip Chicken Crispers are the perfect company food. Instead of deep-fried greasy appetizers, these baked lovelies are delicious and nutritious! Serve these with Pesto Dip for a wonderful flavor combination.
· 1 lb. boneless skinless chicken breast or tenderloins · 1 1/2 cup buttermilk
· 1 box Just Wheats Wild Oats wheat crackers
· 1/2 tsp. garlic powder
· 1 cup grated Parmesan cheese
1 Tablespoon grated Parmesan cheese
fresh ground black pepper, to taste
Directions Serves: 12 – 16 as appetizer 4 – 8 as main dish
No one will know the dip is high-protein instead of high-fat, but their arteries will be thankful!
1 1/2 cup low-fat or fat-free cottage cheese
1 Tbsp. skim or 1% milk
1 packet pesto seasoning (such as Knorr Pesto Sauce Mix)
1. Mix all ingredients into food processor until smooth. Serve with Chicken Crispers. Yum!
Don't think turkey, dressing, corn…think pumpkin pie and all the flavors that go with winter! The best part is, added to steamy milk, "Thanksgiving in a Cup" can serve as a heart-warming protein supplement! Hooray!
· 2 cups nonfat dry milk · 1/2 cup plain coffee creamer
· 1/2 cup Splenda
· 1/3 cup General Foods International™
Vanilla Crème Sugar-Free drink mix
· 3 Tbsp. sugar-free white chocolate instant pudding mix
· 1 1/2 Tbsp. pumpkin pie spice
· 1 tsp. ground cinnamon
Directions
Sift all ingredients together and store in an airtight container. To make an individual serving: add ~3 Tbsp. to 8 oz of steamy skim or 1% milk. Makes: about 16 8-oz cups
Rosemary-Garlic
Smashed Potatoes It's no secret potatoes are not high in protein. However—with the addition of skim milk, non-fat dry milk, and cheese—these Smashed Potatoes are climbing the protein ladder! Be sure to leave the skins on the potatoes, because that's where all the great nutrients and fiber exist!
· 6 cups diced New Potatoes (do not peel!) · 1 cup 1% or skim milk
· 1/3 cup nonfat dry milk
· 2 – 3 cloves garlic, minced
· 1 tsp. fresh rosemary, minced
· 1/2 cup buttermilk · 3/4 cup grated Parmesan cheese · salt and pepper Directions
Place potatoes in a large pot and cover with cold water. Bring to a boil and cook until potatoes are fork-tender. Meanwhile, in a small saucepan, heat 1% or skim milk, dry milk, minced garlic and rosemary to a simmer; turn on low and keep warm until potatoes are done. Drain potatoes, return to pan, and use a potato masher to add milk, rosemary and garlic; add buttermilk. Add in Parmesan cheese and mash until mixed and to desired consistency (add more buttermilk if needed, but do not over-mix). Season with salt and pepper to taste. Serve hot with a spring of fresh rosemary on top. Serves: about 12 (1/2 cup portions) Orange - Cranberry Slush with Frosty Snow There's nothing better than eating fruit for dessert. Cranberry-Orange "Slush" is filled with flavors that ring true to winter months. The crowd you share it with will have no idea they are getting rich antioxidants and tons of fiber with one scoop of this delicious dessert!
· 1 small package sugar-free orange gelatin · 1 small package sugar-free raspberry gelatin
· 1 bag cranberries (fresh or frozen)
· 2 oranges, peeled
· 1/2 cup crushed pineapple, drained
· 1 1/2 cup Splenda® · 2 cups red seedless grapes, halved · 1/2 tsp. orange zest · 1/4 tsp. cinnamon · 1/8 tsp. cloves Directions
4 oz fat-free cream cheese
4 oz light sour cream
1/4 cup non-fat dry milk, plus 3 Tbsp.
1 1/2 cup sugar-free whipped topping 1/2 cup Splenda 1. Place all ingredients in medium-sized bowl and whip until combined. Spoon on top of Orange-Cranberry Slush. Sprinkle the 3 Tbsp. non-fat dry milk on top; it will be a sweet crunch! Snooow good!
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