Recipes: Winter Foods For Sharing

December 4, 2012

Healthy comfort foods are back for the winter months, and they are perfect for sharing with company or taking to a gathering. Know that wherever you serve these winter-time recipes, they'’ll be the stars of the show, because everyone will love them —and the hidden nutrition in them will help banish the winter blues!

The following recipes have been provided by Flourish.

Hungry-man Meatloaf

Hungry-man Meatloaf

Serves: about 8 (4 oz portions)

This traditional family favorite has a gotten a makeover… and it’s boosted the flavor, as well as the fiber! It’s also rich in cancer-fighting lycopene from the tomatoes. Invite “hungry people” everywhere to enjoy this comfort food, fantastically high in protein and low in fat!

• 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
• 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 Sauce
• 1 cup ketchup
• 3 Tbsp. red wine vinegar or cider vinegar
• 3 Tbsp. Splenda®

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!

Gastric bypass: 6-8 weeks and beyond
LAP-BAND: 6 weeks and beyond
Calories: 170
Protein: 19 g
Carbs: 10 g
Fat: 4.5 g

Chicken Soup-for-the-Spirit

Chicken Soup-for-the-Spirit

Serves: 24-28 (4 oz portions)
12 – 14 (8 oz portions)

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

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!

Gastric bypass: 6-8 weeks and beyond
LAP-BAND: 6 weeks and beyond
Serving Size: 4 oz
Calories: 70
Protein: 8 g
Carbs: 9 g
Fat: 1 g

Chicken Crispers with Pesto Dip

Chicken Crispers with Pesto Dip

Serves: 12–-16 as appetizer
4–-8 as main dish

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

Heat oven to 350°. Place chicken on a sheet of plastic wrap, and place another sheet of plastic wrap to cover the chicken. Using a heavy-bottomed saucepan, flatten chicken to desired thickness. Take each chicken breast or tenderloin, and cut into large bite-sized pieces (appetizer size). Season raw chicken pieces with salt and pepper. Place all chicken pieces into a large bowl and pour buttermilk over. Marinate for 30 minutes. Meanwhile, pulverize box of crackers in food processor until crumbly (you can also use a zip-lock bag and a rolling pin to crush the crackers). Mix the cracker crumbs and garlic powder together and pour out onto a plate or bowl. Take each chicken piece out of the buttermilk and coat in the cracker mixture. Repeat for the rest of the chicken pieces. Lay cracker-covered chicken pieces onto a parchment-lined baking sheet and bake for 15 minutes, or until juices run clear. If desired, turn oven to low broil for 1-2 minutes to toast top of chicken bites. Remove from oven and immediately sprinkle grated Parmesan cheese onto each bite. Let cool five minutes. Serve warm with Pesto dipping sauce.

Gastric bypass: 6-8 weeks and beyond
LAP-BAND: 6 weeks and beyond
Serving Size: 1/2 cup
Calories: 130
Protein: 15 g
Carbs: 10 g
Fat: 4 g

Pesto Dip

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)

Mix all ingredients into food processor until smooth. Serve with Chicken Crispers. Yum!

Gastric bypass: 1 week and beyond
Lap-band: 1 weeks and beyond
Serving Size: 2 Tbsp.
Calories: 10
Protein: 2 g
Carbs: 0 g
Fat: 0 g

Rosemary-Garlic Smashed Potatoes

Rosemary-Garlic Smashed Potatoes

Serves: about 12 (1/2 cup portions)

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

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.

Gastric bypass: 6-8 weeks and beyond
LAP-BAND: 6 weeks and beyond
Calories: 110
Protein: 6 g
Carbs: 15 g
Fat: 2.5 g

Orange-Cranberry Slush with Frosty Snow

Orange-Cranberry Slush with Frosty Snow

Serves: 12-15

There’s nothing better than eating fruit for dessert. Orange-Cranberry “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

In a small bowl, combine the two packages of gelatin with 2 cups boiling water. In a food processor or blender, combine cranberries, oranges, pineapple and Splenda. Pulse until ingredients are combined and cranberries are slightly chopped (about 6 times). Transfer mixture to a bowl and add in grapes, orange zest, cinnamon and cloves. Combine cranberry mixture with the gelatin mixture, pour into serving dish (a trifle bowl is pretty!) and refrigerate 2 hours, or until ready to serve. Top with Frosty Snow.

Gastric bypass: 12 weeks and beyond
LAP-BAND: 10 weeks and beyond
Serving Size: 1/2 cup
Calories: 80
Protein: 3 g
Carbs: 15 g
Fat: .5 g

Frosty Snow

• 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®

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!

Flourish was created by two experienced registered dietitians, Ruthanne Hilbrich, RD, and Annessa Chumbley, RD. Both ladies currently work for Clarian Bariatrics in Indianapolis, Indiana, where they encourage their patients to flourish in every aspect of life!